Anxiety and Panic attacks. Of this fear?

Practice Deep Breathing: Deep, slow breathing can help calm your nervous system and reduce anxiety. Try inhaling for a count of four, holding for four, and exhaling for four. Mindfulness and Meditation: Engage in mindfulness techniques or meditation to stay present and reduce rumination on stressors. Focus on your breath, sensations, or a calming phrase. Physical Activity: Regular exercise releases endorphins, which are natural mood lifters. Even a short walk can help reduce stress and anxiety. Healthy Diet: Consume a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid excessive caffeine and sugar, as they can exacerbate anxiety. Adequate Sleep: Prioritize quality sleep by maintaining a regular sleep schedule and creating a calming bedtime routine. Time Management: Organize your tasks and prioritize them. Break larger tasks into smaller, manageable steps to avoid feeling overwhelmed. Limit Exposure to Stressors: If possible, reduce exposure to sources of stress and create boundaries to protect your well-being. Stay Connected: Maintain social connections with friends and family who provide support and understanding. Engage in Relaxation Techniques: Techniques like progressive muscle relaxation, guided imagery, or listening to soothing music can help relax your body and mind. Talk About It: Share your feelings with someone you trust or consider speaking to a therapist or counselor for professional guidance. Limit News Consumption: Constant exposure to negative news can contribute to anxiety. Stay informed, but also take breaks from news updates. Practice Self-Compassion: Be kind to yourself and avoid self-criticism. Treat yourself with the same compassion you'd offer to a friend. Engage in Hobbies: Doing things you enjoy can distract you from stress and provide a sense of accomplishment. Seek Professional Help: If anxiety and stress become overwhelming and interfere with your daily life, consider seeking help from a mental health professional. Progressive Muscle Relaxation: Tense and then release each muscle group in your body, starting from your toes and moving up to your head. This can help alleviate physical tension.

consult Psychologist / Psychiatrist

Do Yoga , Deep breathing excercise

Hello I understand your concern Given that all the tests are normal it's obvious this all is because of anxiety. For  complete recovery from your panic disorder, you need to take appropriate treatment for an adequate duration. If you have partial improvement on escitalopram, then doses need to be increased. If there is no improvement, treatment may need to be changed.

Your reports are normal You are currently having anticipatory anxiety Did you miss your dose anytime ? That’s could be the probable reason for getting the attack Panic attack can happen even during exercises. So don’t worry If reports are normal . Relax and take medication on time