anxiety/panic attacks?

ICE YOURSELF.

Literally.

Ice packs/bags of ice on the inside of arms, where the elbows bend, and/or on neck, and/or/extreme, on the bottoms of your feet.

Or all of that.

At work in the food industry? Surprise attack? Stand in cooler/freezer.

Mostly, know where your ice is. If your job doesn't have an ice machine of any kind, carry a cooler or lined lunchbox and keep packs of ice/ice cubes.

Drinking cold water while doing the above will help an extra 10%.

That and w*ed are the only things that help me. and since I choose not to smoke at work...well, I had to figure sh*t out.

I take meds but its just for a baseline. I still get the spikes.

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hartfire

Put a brown paper bag over your nose and mouth.
Breathe at least ten deep breaths in and out of the bag;
this helps you get more CO2 and less oxygen. It has a calming effect.

Consider seeing a psychologist with a specialty in CBT (cognitive behavioural training.) They can help you identify which things are most likely to bring on a panic attack.
They can help you reduce panics by thinking differently. For instance, how likely is it that the thing I fear will actually happen? If it did, what is the worst that could happen? What could I do to reduce the chances of it happening? What could I do to make it less of a problem if it did happen?
If there's some kind of phobia, gradual desensitisation works well. Exposure to a very tiny, brief version until there is no reaction. Then a slight increase in size and duration until no reaction, and so on until it's no longer an issue.

Those who have high anxiety can learn how to use it in constructive ways. The upside is being conscientious about getting things done well and on time.

You could consult articles on anxiety in Psychology Today. It's free online.

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