Struggling with Depression and Anxiety: Need Help Managing Panic Attacks

I splash cold water on my face also cold air helps alot like a fan or air conditioner in the car also lying down on my back helps slow down my heart from racing

If you're in the home when one hits, try sticking your hands in a bowl of ice water. The temperature shock makes your brain take a second to think about what's happening. If you're in public, google the "5 senses grounding technique", where you list a certain number of things you can see, smell, hear, or taste. Again, it just makes your brain take a moment. What will be most helpful though, is taking note of the precursor thoughts and doing some breathing or grounding techniques to stop a panic attack before it occurs. I would also recommend ditching any additional stress that you can, including the boyfriend. You deserve someone who will be understanding and kind, not someone who actively chooses to make you worse off. Be safe and I'm wishing you the best, love.