DEAR ONE, this is the pits of HELL! I hate to say it but nothing ever works twice for me but the ideas above a great ones! I crank the music as loud as possible or use headphones. I pick one song and play it over and over, some how I know what is next, and that helps, I walk on treadmill, Rip paper, and some one said something to me once but in middle of that attack it felt like a slap in the face but know it helps me..."No one ever died from a Panic Attack" When I heard it in the middle of one I thought "oh yeah come feel the life in my body and mind and tell me this is not the end". Now I am in a different place with them and when comming from me I use it as a phrase I can repeat to my self out loud if I like and it has helped. I am sorry you are having to join this painful club, Be as safe and careful with yourself as possible. You mentioned they happen around same time, I too have a time related TRIGGER, if you will, I start watching the clock and wondering is going to happen this day, oh will I get past these hours, this is come to the problem you are not alone in this, It took my hubby years to understand the way it feels, He got it when I thought of the Fight or Flight idea from Science class you learn in high school. Your mind tells your Body you are going to die and it takes that and makes you feel that way soo strongly that we can not control it. Reach out to us if you can, Rachel