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
)
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
). 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.
