Hi again WS, how are you today?

I think there are a whole load of strategies you could try, what works for some might not for others, it's a case of keeping a 'toolkit' of strategies and working through them.

Here's a few things that have been suggested to me which you might consider trying:

1) Concentrating on your breathing, when we panic our breath quickens and shallows, this is partly what causes the physical symptoms of panic. Slow your breath down, draw it fully into your lungs and slowly exhale. Some people find it useful to count the length and number of breaths, it gives something to focus on.

2) Find an object to concentrate on, so if you were in the park it could be a tree or flower, really take in the details of this object - allow yourself to focus on it. This can help 'ground' you and calm yourself.

3) Remind yourself, this may feel 'dangerous' but it's your mind tricking you, it will pass, you will be okay.

4) When at home practice regular relaxation, it could be gentle music, relaxation videos on Youtube, meditation, yoga, whatever works for you. If you regularly relax when away from the panic trigger your body & brain may 'remember' the feeling making it easier to calm yourself when triggered.

5) Make sure you are eating nutritious food regularly and avoid alcohol & caffeine as these can make panic worse.

I've stuck to self-help above, but of course there is also the option of therapy and or SSRI meds which some people find helpful.

Good wishes