Dealing with Panic Attacks and Triggers

TW: self harm, panic attacks, physical abuse, hallucinations, stalking so I've gotten triggered into a panic attack 4 times today and I don't know how to make it stop. the first time was because my mom got angry at my doctor's appointment at one of the staff and stormed out which scared me. the next time was when my boyfriend biked 1 hour to the park to hang out then 2 hours to my house and I accidentally fell asleep and when I woke up he sent me so many messages and was pissed that he waited an hour and a half for me outside my neighborhood because then it will be another hour back to his house. I felt so bad I started panicking that he would leave me and I started hating myself. then later on, I was at the park with my boyfriend and I started getting a vision of me in my room with my ex and that made me panic that he would hurt me again and when I came to I didn't realize where I was or who I was with. I started freaking out and hitting my head repeatedly. the last time, I was at the park with my boyfriend and we were about to go to our separate homes and he saw on the news that there was a shooting in his neighborhood so when we left, not even a minute later, I saw a white old man staring at me and he was so detailed but when I looked back immediately he was gone and I started hearing footsteps but there was no one there so I called my mom and started running home and panicking and she calmed me down.