First, email T. Second, sit and breathe, if you can. I suffer panic attacks too. I have had one each day for the past three days. By telling myself over and over "I will be okay; it is only a panic attack. It will pass; I will be okay."

Try 4 corners breathing. It works pretty well for me; not perfect, but well:

Inhale 4 seconds. Hold 4 seconds. Exhale 4 seconds. Hold 4 seconds. Repeat cycle

Concentrate on counting...1...2...3...4...over and over.

You will be okay, shoez. You will be okay.