To start here's a big hug...

Panic attacks are scary. Have you talked to your doctor about your attacks? There are a lot of great tricks out there to not only get you through the attack but to help you afterwards.

I used to rate my attacks a number between one and ten (ten being the worst), called it that number (okay, this is an 8) and then talked myself down by counting backwards slowly and focusing on the lower numbers. It always seemed to get me out of the attack and back into myself. My doctor said she had never heard of doing that before but if it worked not to stop. I use it when I get mad too (at anything!!).

She also always told me the best thing to do is to re-focus on your daily activities as soon as possible. I know you already know that, it's just doing it that can be tricky.

Hang in there... and here's another hug just for good measure...