Exercising regularly and having people to talk to has helped me the most.

I read a lot and try to use grounding techniques to help calm myself

I've learned to just go with it when I can. When I feel a panic attack coming on, I will go outside and jump rope and focus on breathing.

Breathing exercises. 4 seconds in, 8 seconds out. And putting ice on your face or drowning your face in cold water for a few seconds.

Nerve tonic. You can find it on Amazon. These help me on long drives and before I go in to do a work shift. They are an absolute life saver for me Hyland's Nerve Tonic Stress Relief Tablets, Natural Relief of Restlessness, Nervousness and Irritability Symptoms, Non-Habit Forming, 100 Count https://a.co/d/7jAav6A

I take medication. It has been life changing for me.

I use nerve tonic, you can buy it on Amazon for like 10 bucks. It's a small bottle of 100 small white disolvable pills and they help me and my sister out so much. I take them before long car rides and before I go into work.