[markwaldron]

I agree with what jdsfighter said - you should go to the doctor to get some confidence that there isn't some sort of underlying heart issue. After that though, it's really a mental game that requires/required some therapy.

My panic attacks last from 3-10 minutes typically and can go up to 90 minutes. I wear an Apple Watch which would (hopefully) let me know if I had an arrhythmia. I also check my heart rate when I'm having a panic attack (which sometimes doesn't help) and I try to see if it's consistently going up, or if with deep breathing I'm able to get it to go down. Lastly, I have the xanax, which usually fully kicks in within 10-15 minutes. My attacks have the shortness of breath, feeling like I can't catch my breath, rapid heart rate, tunnel vision, etc. I try to find a calm/quiet space to relax, listen to my Calm app, and if I'm lucky, lay down for a bit.