you guys-- those are AWESOME suggestions!!! I will share mine too. The next time you are calm, lay on your bed or a couch or the floor in a quiet place. Work on creating your perfect place in your mind. Build it piece by piece and be really mindful as you do it. For instance, mine is a babbling brook in the woods. So I pictured it slowly coming into focus, some trees, then a different kind of tree, then some woodland animals, then the babbling brook, etc. Okay then, once you have it just perfect-- and this is the important part-- you "anchor" it by doing something simple that you can feel like, biting down on your tongue a little or pressing a fingernail into your palm or snapping. Something quick and tangible. Now, remember your "anchor" and the next time you have a panic attack, do your anchor thing while you start to envision your perfect place. Before you know it, your breathing will slow and your heart rate will come down.

The diaphramatic breathing this is also very helpful for me. You will learn it if you take up yoga, which is another way of combatting anxiety and panic.

Good luck!

Kelly