new to this!!!

hi there, im a 28yr male, from aberdeen, scotland, and just recently probably in the last 4-5 months ive been suffering from panic attacks, i've never experienced anything like it before and it scared me alot, my first attack was when i was working in a plant room of a building and i didnt know what was happening so i just dropped my tools and ran out into the car park, it was a big building and alot of people were just starring at me from their windows which didnt help my situation, i thought i was dying or something and didnt understand why nobody would come help me, it eventualy stopped and i made an appointment for the doctor asap, and told him what happened and thats when he told me it was a panic attack, they fully checked me over at the doc's and this gave me some relief knowing that i wasnt going to drop dead that second, but i still have the attacks usually about 2 a week and i just hate it and feel kind of silly for coming onto a forum to talk about it, i would really like to know some calming techiques for when i feel an attack coming on thank you for taking the time to read this..

Don't feel silly about posting this on a forum or talking to anyone about it, I keep it away from family and friends for a long time b/c I was embarrassed but I recently told everyone and have had a lot of support which helps, I would follow up w/ the dr. if u continue to have them, these r some things an old vet can share w/ u
It is important you keep a detailed diary of when it happens and how you feel when it happens (very important)

U hear this one commonly but it does work for me relax and take a few deep breaths, If you can sit or lay in a comfortable position and take deep breaths and try to focus ur mind on something other than the attack

Get up and do something , like take a walk, or do a crossword puzzle, It will occupy ur mind and make u feel better

I would immediately start researching ur condition read up on panic and anxiety attacks educate yourself

Try to stay calm, freaking out is only going to make it worse, in time u will learn how to stay calm during an attack

A lot of things work for diff. people but keep that diary and see if you can track your problem, when it happens, what are you doing at the time, how long does it last, how did u get it to go away.

You'll be o.k. just keep staying positive and educate yourself.