@jubjubtheiguana7 That's a great outlook on this situation. I'm glad that you are looking at things from both sides so the blame isn't being placed on just one person. That's very smart and mature of you :)
I first wanted to start you off with some 7 cups resources. We have the master post which holds many links to help you learn about anxiety and ways to cope with it. My favorite texhniques include meditation, breathing exercises and focusing on small details in the room. Meditation didn't help me right away and honestly it felt like a waste of time. But the more I practicied it, the more I got out of it and the easier it was to clear my mind. Being able to clear my mind on command is a great way to push away the anxious thoughts before they have enough time to start an attack. Breathing exercises have been more helpful for when the attack is just beginning and you need to calm down quickly.
Focusing on your breath allows you to focus on getting enough air so your body doesn't continue to panic. I think it also helps to focus more on something like your breathing rather than staying in your head with the thoughts that started the attack in the first place. Which is why I like focusing on small details. I have had a few attacks in the classroom and I try my hardest not to let anyone else in the room notice so I try to distract myself by looking around the room and naming everything that is the same shape. For example, circles: clock, smoke alarm, door knob, screws holding the lightswitch plate, etc. When you start you'll most likely focus on the bigger items like the clock on the wall but the more time you focus on the task, and the more you relax from focusing on something else, you'll start picking out smaller things like the screws.
Like the gif I posted above I like to keep cute and calming animations and gifs on my phone to distract me when I feel my anxiety rising. If you are looking for ideas, this post has many to look at https://www.7cups.com/forum/AnxietySupport_53/AnxietySupportResources_412/Gifstohelpyourelaxandcalmyoudown_54192/
Finally, other than using 7 cups to connect with listeners privately and talk with member in the forums, I also use the apps Wysa and Rootd. Wysa is designed to impliment exercises througout the day to combat high anxiety and depression symptoms. Like 7 cups, Wysa gives you the option to speak to a professional through the app if you pay for their service. Even if you don't pay, the app provides a lot with the free exercises. Rootd is designed to calm you down from an attack. I have found it super helpful once I paid for it. They give you a small taste of what their service offers for free but the free version isn't enough to bring you back back from an attack. I would recommend trying the free version out and if you think it can help you, consider paying for the service.