Ironically for me, fighting the panic attacks and worrying about having one actually makes it worse and can make them spiral.
It sounds counterintuitive, but if I just accept that yes, they are going to occur, and yes they are awful, at least when they do occur I don't make it worse on myself.
Instead I focus on other things I can do to manage my anxiety - taking breaks if I need to, using sensory toys or changing my environment in ways that are calming for me, etc..
In a lot of therapy speak something like what I am referring to is referred to as radical acceptance, though I don't know if that is a term most folks are familiar enough with to use. I think it comes from DBT but I learned it a bit differently when I did ACT.
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