When you have an anxiety/panic attack it's because your brain thinks that you're in a dangerous situation, but you don't understand it because going to the store (etc.) isn't dangerous. You get an adrenaline rush, sweaty palms, 'fight or flight' kicks in, shortness in breath, heart rate speeds up, dry mouth, etc.

You need to try and slow down your thoughts, tell yourself that everything is alright, you're not in a dangerous situation and you're in a calm and relaxed stage, take deep/full breaths (breathing in from the nose and exhale out the mouth making your exhale longer than your inhale), count your breaths, and ask yourself what set off your panic attack? Don't judge yourself (example: I shouldn't have been thinking like that, that's stupid!) and just analyze the situation (example: I was thinking that everyone is staring at me. No one is staring at me right now, that was a distorted thought I was having.). Think about what thought you were having when you started to have a panic attack. You can go to the bathroom or sit on a bench outside if you need to and just try and calm yourself down.

But practice makes things perfect! A dancer wouldn't preform without practicing her routine. You should practice this routine, but not when you're tired. Try to practice a couple times a week until you can manage the situation when it arrives.

I would also suggest that you seek therapy because anxiety usually has to do with underlying issues you may not yet be aware of. You can find a support group in your area, order an anxiety/panic attack self-help book on Amazon.com, and try to take relaxation yoga or try to meditate.

Just find relaxing, stress free activities that work for you.

I hope this helps.<3