Iâ€™ll start by saying Iâ€™m not a doctor so please take everything I say as personal anecdote rather than medical advice! That said, there are many different treatments for anxiety and panic attacks, and I myself have used lots of them, including biofeedback therapy (which worked well for me but had to be done 2x per week for at least 6 weeks or so before it really made a difference).
In the course of that therapy I learned about breathing exercises (very easy to do) and that journaling is an effective method to reduce anxiety. I was skeptical at first but I was also desperate to stop feeling so anxious all the time, so I gave it a shot, and it REALLY worked. Apparently the act of committing your thoughts to paperâ€”handwritten, ideally, not typedâ€”is scientifically proven to help quiet the anxiety in your mind, almost like you have â€śreleasedâ€ť it on to the page. I found this incredibly useful in the early days of treating my anxiety and panic. And I wrote a lot of angry letters to the people and things in my life that were causing me so much stress (I just didnâ€™t send them). Highly therapeutic!
I also take medication for panic disorder, 25mg daily of Zoloft, which was, I have to say, a life saver. It just took the edge off of the crushing daily anxiety and looming panic attacks that I had been experiencing and allowed me to live my life again. Iâ€™m neither 100% happy all the time, nor am I an emotionless zombie, but life is a LOT better, for me, with meds. I have a Xanax prescription as well, just in case I find myself in an otherwise unmanageable situation, or for when I fly. (Xanax works really quickly and can help me get out of a panic attack that has already started. Again though: NOT A DOCTOR.)