Unexpected Panic Attack: What Happens Next?

I’ve had the same thing happen. It is not easy. One Dr told me the fear of an anxiety attack can be greater than having one. One of the things I used to do was carry a rock in my pocket. Sounds stupid maybe. But if I was feeling anxious, I would hold on to that rock and work it around in my hands. There was something about it that I could shift my focus to it and it would help. It may not work for everyone but I know my therapist has worked with me on finding 5 things I could observe through my senses. This way I would shift focus from anxiety to something else and deflate the overwhelming response

It is so awful when they attack out the blue like that, panicking is your body's natural way of coping with the overwhelming stress. I think its always good to be mindful and listen to what your body is telling you. Its normally pretty good at giving you signs that you need to slow down or take some time for yourself. Do all the regular things, breathing exercises, meditate everyday if you can, find some grounding techniques that work for you just in case you feel one coming on. I can tell way before I get one now, it's like my body goes through a cycle and I know its gunna end in a panic attack so usually am able to stop them getting worse but they do still creep up on me from time to time, usually when my mind is busy or on other things and I'm ignoring my body and the way I feel. I'm here if you need a chat lovely x

It sounds like you might want to look into being proactive instead of reactive. I (am supposed to) take 3 buspar a day for my anxiety. It genuinely helps when I get them all in, or even 2. Coping skills help too. Do you know how to ground yourself?