Go to therapy and and get medication. This is a biochemical issue with behavioral issues, no different in that aspect from ADHD or bipolar disorder or dozens of others. Or high blood pressure, for that matter. Don't go off the meds because you feel better. The issue will come back when it is no longer controlled.

Be prepared for several tries to get a medicine that helps. The FDA only requires a 30% success rate, and success is very loosely defined, especially for psych meds.

Be prepared that the first doctor and/or therapist won't work out. Sometimes it'll take several tries to find someone who works for you.

Support groups, in person or live, are often the best help outside of the right medication.

And remember that it's not based on a situation. It's your body having a fight with itself.

It really depends on your specific situation, honestly. Everybody handles their anxiety issues differently, and everybody has different triggers or situations that tend to cause them problems. But in general...

* Try to identify any triggers that may be linked to your panic attacks. Sometimes they happen entirely because of brain weirdness, but anything you can do that will give you more control is a good thing. And sometimes the brain weirdness has an exacerbating factor, like hormonal changes associated with menstruation.

* If you do have specific triggers, try to understand why they're so upsetting for you, and see if you can work on that.

* Cognitive Behavioral Therapy, or CBT, is a good thing to look into. It's all about teaching you healthier ways to think about situations, so that you don't spiral into a panic attack.

* Find things that you can focus on to help get you out of panic-mode. (I tend to use video games, phone games, or music to keep myself from getting into an anxiety loop.)

* Talk to the people you spend time with about your disorder and let them know what they can do to help, or what they shouldn't do. When you're having an attack, you don't need people making it worse through sheer ignorance.

* Definitely look into medication. If you can find a good match, it helps a LOT. Also, check out this site to research medications - it's very honest and they can help point you in the direction of resources if you don't have easy access to meds: https://www.crazymeds.us/CrazyTalk/

* Find other people with anxiety or panic disorders that you can talk to. It helps to have people who understand and can share tips.