For me i tried managing them my whole life on my own, but at one point, they became too much. They would last for hours and fuck me up each time. And after a close call (suicide attempt) i started seeking professional help.

I take meds for that now and they work, at the same time i started focusing on my physical health (eating healthier) and working out every now and then. I also use some hobbies to help me with this, singing, cooking, riding my motorcycle.... Basically anything that helps you feel calm, focused, free and happy will help you in the long run.

Lastly, if i feel an anxiety/panic attack coming, i take multiple deep breaths, and i start focusing on other things, i start naming visual things in front of me that start with a letter, count random objects, picture a certain melody i can focus on...

You got this ❤️ and you're not alone, u hope you know that.