Hi I'm new here. I'm struggling with anxiety and panic attacks. I've had a few panic attacks in the past that are few and far between. In the past month I've had two, one while at work. I feel very embarrassed and a little ashamed. I'm always scared its going to happen again. It's starting to affect my sleep. does anyone have tips on how to avoid an full blown attack when your upset? Or any ways to manage other than smoking(I quit about a month ago).