Ever had a panic attack? What are you tips to combat them?

It differs depending on if I feel like I’m going to have one or I’m actually having one. Propranolol and sh help in either situation. If I’m having one then listening to someone talk to me and trying to regulate my breathing helps. Holding ice or one of my dogs can work too. If I feel like I’m going to have one, exercising can help, or if I’m feeling very overwhelmed then I try to put myself somewhere dark and quiet. Something like a sudden noise or someone touching me can push it over into panic attack.
Afterward I have a checklist of things to do, like eat, drink, take a bath, take meds. And I have a box of little toys and books that help.