Everyone who has anxiety, particularly panic disorder, needs one go to coping skill that will for sure stop the panic attack in its tracks. Im sorry you dont have one
hopefully you will get ideas from this thread that you can take from and work into your go-to skill to stop it. I spent about.. 2-3 months having panic attacks 10-3 times a day, and getting long lasting limited symptom attacks whenever i was outside. I read and tried every coping skill I could get my hands on, and I made this coping skill up on a bus while having a horrible attack.
First, I cover my mouth with my hands, loosely. Fingers spread slightly so I could breathe easily, but feel my breath on my hands and face.
Second, I take a deep breath in through my nose, while thinking "This feeling is uncomfortable"
Third, I exhale slowly, relaxing my shoulders down, and i think "But it will pass"
I also do this, without covering my mouth and splashing cold water on my face. It goes like, "This feeling is uncomfortable" *splash* "But it will pass".