What's the best way to stop the panic attacks from beginning?

the best way to avoids panic attacks is to breathe deeply and keep checking in with yourself. every so often, remind yourself where you are, what time it is, and what you're doing. keep grounding yourself throughout your day.

if you can, try to not put yourself in situations where those panic attacks might occur. if theres a specific trigger that will set a panic attack off, tell others about it (if your comfortable with doing that) so that they can avoid triggering you, or possibly help you if you do end up getting triggered.

One of the ways I find really helpful are grounding techniques. They kind of bring you back to reality while distracting your brain from the panic. One example is naming 6 red things you see, 5 orange things, 4 yellow things, 3 green things, 2 blue things, and 1 purple thing. Another one uses the sense. It’s listing 5 things you can see, 4 things you can touch/feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. I find they are super super helpful when you feel you are starting to have a panic attack. I hope they help!

it's important to be aware of your surroundings and keep telling yourself you'll be fine. it would also help having a friend or someone to reassure you in the moments beforehand. one thing i have realised is when you are in touch with reality, it is less likely you will have a panic attack. constantly tell yourself where you are, what you feel etc. By doing so, your brain will trick itself into thinking you are fine . The human body is complex, by reassuring yourself your body will also think everything is fine, hopefully this helps prevent any future attacks :)