Tips for dealing with daily panic attacks?

Drink water. It forces you to regulate your breathing. Writing helps me? Just pouring out my thoughts on paper(or on a note app on my phone) gives me something physical to do and forces me to recognize my actual thoughts if they're true or panic induced.

I reccomend the 54321 method (name to yourself or outloud 5 things you see, 4 things you can feel or touch, 3 things you hear, 2 things you smell, 1 thing you taste and you can always change up which senses go with each number) it personally helps me out alot to become more stable with my surroundings when i get panic attacks

Beyond everything, remember that panic is something that happens to you, not something that you do. Try your best not to run from it, but to accept it as it comes on. Trying to run from panic produces more panic, since panic is supposed to help us flee from danger. I like to find some calming music or even something relaxing to watch on TV/YouTube, usually something with no conflict like some kids shows or something. Sounds silly, but it helps me.

Ice cold water, running it over my hands and just holding them there or holding ice cubes has helped me immensely, it’s a good distraction

One thing I do is hold ice cubes (in each hand) until it melts. I even do it at work sometimes. Also, a couple YouTube channels that help me are Kati Morton and Trey Jones.

I highly recommend Therapy in a Nutshell on YouTube! She talks about anxiety better than I ever could and changed my life when I was having 10+ panic attacks a day 😌

just ice and cold water are the only ones that truly help me in the moment! Ice or a bag of frozen food on my sternum or splashing my face with cold water