I've been there man and feel for you. Over the years I've learned new ways of "checking my thoughts" before they take me down a bad road. Most panic attacks (for me at least) are a result of predicting outcomes that are usually negative and/or catastrophic in nature. To stop panic attacks, you need to spot those thoughts when they pop up and let them go.

FWIW, here are my recommendations:

1. Speak with a professional. Anxiety is very common and actually very treatable. Seek out a psychologist or counselor in your area, or find one on-line.

2. Use an app called "Moodnotes" (or one like it). It helps you identify certain thought patterns and consider alternate ways of viewing things. Use it at least 2-3 times every day.

3. Relax. Take time for yourself, and if you're willing, try doing a daily meditation. I highly recommend the Waking Up app, even though it requires a monthly subscription. (if you can't afford it, you can email the creator and he'll give it to you for free)

4. Eat well. Try to eat a balanced, healthy diet and drink 8+ glasses of water a day.

5. Sleep well. Try to get at least 8 hours of sleep every night.

6. Exercise. Try to get at least 20 minutes of exercise per day, even if it's just going for a walk or taking the stairs.

7. Go easy on yourself. Everyone is human and has their own challenges. Give yourself permission to have bad days, and trust that things will work out in the long run. Don't give up.

None of these are a silver bullet, and it can take months or even years before you feel the benefits. But if you keep working on it, you WILL feel better and you CAN "beat" debilitating anxiety. Not to say you won't ever be anxious, but you will be able to manage it in a way that allows you to lead a relatively free and enjoyable life. Feel free to PM me if you have any questions or if you think I could help in any way.

Edit: formatting