I do EFT or tapping some people call it. You can find it on YouTube. Nick Orton or his sister Jessica are good. For quickly stopping a panic attack I use the 5 senses trick. You find something that you can see, find something you can hear, find something you can taste, find something textural to touch, and find something to smell. Usually focusing on the senses will calm me enough to stop my anxiety from becoming a full blown panic attack. I also call my sister that has anxiety and panic disorder. I say I need to talk, and she knows that means talk about anything to distract me. She asks me questions about the family or anything. I do the same for her. Maybe you can find someone to call when you start to feel panicked. Good Luck😊