panic attacks, anxiety

Hello @chermoon15,

You mentioned you have had Anxiety & Panic Attacks almost your entire life
but you seem to have way(s) that help you to cope?
Try to recall what were some coping ways you had adopted that work in the past,
continue with them is probably in the right direction in general
but certain coping "methods" such as the use of alcohol
is actually causing more harm than good.

Simply giving you a list of coping techniques
may not necessarily help you because
you may have already tried some & not effective.

Having said the above,
the basic intervention technique would be Diaphragmatic Breathing (DB)
It is a technique that most people can use on the spot & in most places
as well as in the absence of a prescription.
It slows one's heartbeats. lower blood pressure & calm one's mind.

Review your habit(s),
E.g. do you consume a lot of coffee and strong teas 
in a day, especially before sleep?

When one has anxiety and/or panic attacks,
usually, there is an underlying issue that you may need to address,
stress or fear are two common factors that trigger one to react.
You may like to consider seeking a Therapist or Psychiatrist to identify
what caused your anxiety and/or panic attacks.

Getting prescriptions may be an option as well.
Certain drugs can reduce racing heartbeats 
& effect can be immediate. 
Such a prescription may not be suitable for one with a heart condition(s).
Other drugs can be sedative &
cannot be taken during the daytime
which may cause hazards in workplaces and onto oneself.

Please remember to declare your medical histories & occupation
when you are in consultation with a doctor.

For your reference. :)

@chermoon15 aww I'm sorry your struggling with them bad lately. Controlling panic attacks is a tricky one, cause your not present at that moment. The only thing that helps me is to have someone touch my shoulder and quietly keep calling my name till I snap out of it. I'm not great with advice but I hope you find all the support you need here ❤❤ gives you a giant tiny hug ❤❤

Hey I'm sorry you are feeling like that. I can totally relate to you. Lately my anxiety and panick attacks have increased too. Also there's this feeling of loneliness at the back of my mind or really random crying and it gets bad anytime. So I can understand what you may be feeling as well. I usually try to take breathes on counts when it's really bad to calm me down. I also try to listen to metal music or any music which helps on like full volume to cancel out all the thoughts. Just know that you aren't alone. And it's okay to feel like this. Please feel free to text me anytime you need to talk. I'll be glad to connect with you 🙌...*sending you a lot of love and a tight hug*