When I have panic attacks I use my breathing techniques I learned over the years I try to tell myself everything is going to be ok im fine over and over again sometimes for an hour also I try to get my mind off it by listening to any soothing music.

Back in my unhealthy days, I drank...not a good remedy... then used low doses of xanax. Since I have persistent symptoms of depression, and it does not make sense to take a drug that has depressive effects on the body. So no more of that! I have been using music, classical, instrumental and nature when I lie down to sleep or wake up suddenly. It is very unnerving when that happens. It feels like a heart attack or stroke or something. Some phone apps with meditation and relaxation I found are timed and shut off after 60 minutes. It has really worked for me. There is some that seems to promote relaxation and ease to fall asleep and some that doesn't work. I guess its maybe an individual thing.

I get up and go into the living room and get a glass of water and turn on the computer and see who is up to keep me company. My panic is usually caused because I am afraid to be alone.

Yes I have. I try to regulate my breathing. More often I just grind through it cuz I need to go to work.

I had a hard time getting to sleep last night. I used a playlist from Amazon Music and finally got to sleep after 1 am. I am not sure why I waited so long to use. I struggle with self -sabotage.