hi, I have lots of problems with anxiety...or had I should say. im much better now but it used to rule my life. the most important thing to do is to breathe and do whatever you can to put your body in a relaxed state-pretend you are a wet noodle. You cannot panic and relax at the same time. It is physically impossible. that was the most valuable thing I learned. there were times I went from panic to wet noodle over and over and over again, but it prevented a full blown panic attack. I also keep a visualization inside my head. its a meter for my anxiety. when it gets too high, I use a dial to dial it back down, again, putting myself in wet noodle state, and that seems to be really helpful for me. oh yeah, what the other poster said about caffeine, I gave it up. it increases anxiety. good luck to you.