xanax is good. but i use it only as last resort. as soon as i feal the panick kicks in i start breathing tehnic. there are various on internet. like breathe in for 8 seconds, hold for 4 and out for 7 idk now. if i remember corectly that "moves the brain out" of primal part fight flight of freeze. also i spread as much as i can. if you put your hands in the air in the V shape it increases confidence. some people do that before going on stage. basicaly i refuse to cluch into myself. i head its better to walk or run rather then go to bad, becouse brain thinks oh shit there is some danger we need to get the f out of here, so when you walk your brain gets the massage: we went away from danger. i also go away from noisy places and away from people, couse i get easyaly frustrated by noise (headphones or earplugs help here), definitely hate car noise. also i tend to go to disociative states, and think other people can see im not right in my head, so i avoide eye contact so noone would ask me anything. i live in noisy city, it helps to know the city well in sense, know places where you can "hide". i hide from people and from noise in for example: WC, parks, lonelyplaces, nature, dog parks, lybraries. my friend finds it helpful to awnser this in his head: name 3 tings you can hear right now, name 3 things you can feal/touch, name 3 tings you taste now, name 5 tings you see now.