You should schedule your time even down to brushing your teeth and combing your hair. You may consider timing each activity so that you can create a more accurate schedule. This schedule will be a tool you can use to plan your day, know what to expect and have the preparation for things before they happen.
Begin by rolling your head side-to-side, then stretch out the muscles in the face. Stretch your back muscles by rolling your shoulders. This can all head off a panic attack before it happens.
Never allow the simple idea of a panic attack throw your anxiety into overdrive. You must understand that no harm will come to you, even though you may experience discomfort during the attack. You should remind yourself of this fact especially during times when you are feeling calm and relaxed. It is possible to learn how to ignore fear and panic, by training your mind to focus on real feelings.
Never self-medicate if you have panic attacks. Your judgment is clouded in this situation, and drugs or alcohol may actually worsen the problem. You should discuss more appropriate ways to fight your panic attacks with your family physician.