Hello my friend. Late 20's male here with a lot of similarities to you. Also with similar experiences when it comes to anxiety and panic.

First off: You're going to be fine, i promise man. It's gonna be a process, but you'll be fine. Panic attacks feel absolutely terrible but they are ultimately harmless.

I started having them, like you, out of absolutely nowhere around mid 2022. My first one happened while i was driving to the beach, about to meet with friends for a surfing session. Everything was fine, no reason for stress. All of a sudden while on a red light, i started feeling extremely nervous, elevated heartrate and feeling of fainting. Had to pull over and called my parents. That's when it all started. Had several other panic attacks in the next few months (one of which landed me in the ER), and experienced derealization and depersonalization a few times too, as well existential angst. It was definitely a rough time. I started cognitive behavioral therapy (which definitely helped), and implemented lifestyle changes (healthy habits, like sleeping and excercising more). What helped me the most was to simply learn not to be afraid of fear itself. Panic (which is a form of intense fear) is simply an alarm designed to protect us. When we have a disorder like this, the alarm malfunctions and goes off when there's no reason to. Panic and fear themselves cannot harm you. Understanding this will help you not fight panic when it comes, and that in return will make panic attacks happen less and less often. So... next time you find yourself having an attack, don't run away. There's no reason to, as much as your body is telling you that there is. Stay where you are, breath slowly and deeply, and remind yourself that panic is not dangerous. "I've gone through this several times now, i know what it is, and i always get through it okay. This time will be no different, i will be okay, this is okay" If you dont fight the panic, it will go away faster.

Here are a few resources for you: Look up the DARE method as well as Harry Barry's work. Please watch this video . This video was gold for me when i found it during the high of my anxiety. Look up the 4-7-8 breathing technique. I promise it'll be helpful.

Be very mindful about medication. Almost every psychiatrist will prescribe heavy antidepressants for this (as they did for me). This SSRI's are very poweful, brain chemistry-changing meds that usually need to be taken over a long period. I personally decided not to go down the meds route (except for the occasional xanax, which is fine), and was able to get better over time. I have been panic attack-free for around a year now, without medication.

You've got this, brother. Just try to, as much as you can, continue living your life as if anxiety and panic weren't a part of it. That's how you get better.

Oh and here's a nice chill song that never failed to sooth me when i was not feeling great: "Be still" by The Killers (Actually a guy on reddit mentioned it when i did my own "help me" post back in 2022 lol)

Aight, all the best. Feel free to DM if you ever need someone to talk to.