The below are things that worked for me.
Run if possible, to burn off adrenaline.
Minimize or eliminate: sugar, foods that turn to sugar in blood, caffiene, aspartame, artifical colors, stressful life style, poisonous people, flourescent light.
Forget about: drugs, cigarettes and alcohol.
Get enough of: sleep, water, exercise, yoga, vegetables, omega 3, protein, healthy carbs, keep blood sugar stable.
Going to a doctor and make sure there's nothing physically wrong, addresing what is.
Talking to a therapist.
Additional tricks:
Sunglasses in buildings with flourescent lighting.
Head phones in noisy places like the mall or grocery store.
Emergency healthy snack nuts and apple. Nuts are good-fat and protein apples are stable sugar(just make sure they're fresh and not in heat).
ASMR videos (if you get asmr, otherwise they'll drive you bananas.)
A small cute fuzzy animal that fits in my purse(if its on your key chain even better so no one thinks you're a weirdo
![Smile :) :)](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
)
Puzzles, math problems, writing or drawing during attack.(math especially).
Brown paper bag works but is totally embarasing lol.
Keep a check on automatic negative thinking every day-A.N.T.S(google). Keep a card listing them in your wallet.
Hold a friends hand and especially a mans. This works very well for women.
There's a technique of willing yourself to have an attack. Supposedly it works but I've never tried it.
I find that every day stress builds like adding drops of water to a glass. The panic attack being the point that it overflows, so that if you have a centimeter to go, just finding a cute dress on sale can set one off(this happened to me
![Stick out tongue :p :p](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
). If you have an inch to go and you have to go to the airport, that could be enough to set one off. where as if you had 4 inches left because everyday stress was kept in check, you'd be fine at the airport.