Following!!!

Mindful Meditation. There is a few different apps you can use to guide you. The ones I have are: DARE, Stress and Anxiety Companion, Calm, Headspace.

Insight timer for meditation too

Paxil! I went from 8 panic attacks a day to one a week. Then I got in therapy and started doing even better. I’m on 30 mg. If I have a break through panic attack I take gabapentin as a rescue med.

Reduce your coffee consumption, engage in any kind of sport, job or anything that will move your attention away from your panic disorder

Try to reduce time spent in avoidance activities (scrolling for hours, drinking, sleep all day) in my experience this can lead to worse panic as it all comes crashing down later. Anxiety comes in waves so try to handle the waves as they come to avoid a tsunami