Anxiety related question. In that case?

1.Use Deep Breathing Deep breathing is another effective way to relieve stress and anxiety. It helps you with physical symptoms such as shallow breathing and rapid heart rate, and it also helps with controlling your thoughts. When you practice deep breathing, you're forced to take your thoughts off of whatever is causing you anxiety and to focus on the breathing technique that you are using. 2.Keep A Journal Journaling can be an effective way to deal with your anxiety and to find relief. It helps you to take all of the things that are rolling around in your head and get them out of your head and down on paper. Sometimes seeing the things that we're worried about on paper can help us to see that they're not as big of a deal as we thought they were. It can also help us to find solutions that we have been overlooking. 3.Hang Out With Friends If you're struggling with anxiety, sometimes the last thing that you want to do is go hang out with your friends. Even if it's an activity that you enjoy with people that you like, the thought of it can be stressful. Your brain already feels overwhelmed with things that you feel you need to figure out, and it can seem like a bad use of time to do something fun. 4. Exercise, Find What Works For You : You might be tired of hearing about how great exercise is for your health. But, the reason you hear about it so much is that there's no way around it. Exercise it's good for both your physical body and for your mind.Getting regular exercise has been proven to help you sleep better at night, clear your head, and boost your mood. It's a great way to use up all that pent-up energy that you have in a way that's going to benefit you in multiple areas of your life.

consult Psychiatrist/ Psychologist

Hello. Panic attacks take some time to respond to medicines. Usually 3 weeks are required for medicines to produce peak effects. Single dose won't help you with sleep as fast. Relaxation exercises usually do not work in the acute phase. Once the attacks are controlled by medicines, you can work upon relaxation and mindfulness meditation and over a period of months you would master them and learn to deal with these attacks. Good luck.

It takes time and if you are having sudden bouts of anxiety Practice mindfulness breathing exercise Mindful breathing exercise Inhale from nose for four seconds when you inhale your stomach should come out and it should inflate .. hold the breath for 2-3 seconds and then exhale from your mouth slowly for 4 seconds like you are blowing a candle that time your stomach should go in and body will relax. Continue to focus on your breath. Whatever your thoughts are or anxiety . Just keep focus on the breath. Don’t give any importance to the thoughts it will make it less powerful and it will go away. You will be more calm and composed.

Also start dairy Journaling fearful thoughts. Discuss with a therapist take few sessions for sometime Consult with me or any psychologist for therapy and counseling online