N.N., Lox gave you some excellent advice. Start an exercise program. Walking or any physical exercise relieves pressure.
Know that you are not alone and not crazy. It happens to more people than you might think.
Gradually do the things that trigger the panic attack. Slowly, surely. You will wear down your panic reactions.
Look into Cognitive Behavioral Therapy. You can google info on this online.
You can lessen these panic attacks without drugs.
Anxiety is normal. An overabundance of it can be lessened.
A lot of it is due to "control issues". If you are a control-freak this could aggravate it.
Eat mild foods for dinner. No spices or things that will upset your stomach.
Also, as mg says, only hang out with constructive positive people.