Any time you feel the onset of a panic attack, tell yourself it’s just a panic attack. Make yourself think of a happy thought and stay with it. Repeat a mantra in your head “Everything will be alright in the end, if it’s not alright, it’s not the end”. Try to go up and down the alphabet, maybe skipping letters - every 2 letters at a time; a, c, e, g… And backwards. Multiply numbers, etc. And do not smoke bongs, smoke only single skin joints which aren’t packed. These are a few of my techniques.