I am sorry you have all these outbursts. I suffered from panic attacks a while back. Just like in your case they were coming out of nowhere. If I have them, I know how to deal with them and they usually disappear shortly. Concerning medication, I was using Xanax, however, I took it more from anxiety than panic attacks. Panic attacks are short-lasting for me.
I can give you some tips how to cope with them.
1) Never increase your breathe rate. Even if you feel that you have a shortness of breathe, just don't. The faster you breathe, the worse you feel. Your panic attacks are fed with your dizziness caused by hyperventilation. Slow down your breathe intentionally to the level when you are already in bed and trying to fall asleep. Can be very slow but deep breathes.
2) Try to convince yourself that right now nothing will happen. It is true because the only one thing which is wrong right now is high adrenaline level. You are not going to die, your heart will not implode. There is no danger for your health and life.
3) Instead of running from panic attacks, you can try to accept them in body. Well, this is hard to explain, but you can try to make the panic attack stronger. Cmon, just give me some more! Is that everything? If you are ready to accept it right now, panic attack does not like it and it causes you less discomfort. Panic attack likes when you are afraid of it, it is getting stronger because your thoughts add some fuel to the adrenaline rush. Sounds crazy but it works for me.
4) Enjoy the rhythm! If you have a hard surface near you, just slap it like you are teaching a young musician to play with the same speed. Like it is a metronome or you are doing a beat. Meanwhile relax the rest of your body. It is more efficient than when you are trying to run away or start moving chaotically. This will distract your body, it will think you are doing something "to save your life" (panic attacks were something like run and survive for people thousands of years ago). Biologically panic attack is a huge amount of energy necessary to save your life, do not be afraid to use it.
5) Caffeine and other long-lasting substances are a good trigger of panic attacks. Be careful with them and if you drink coffee, tea, energy drink, find the safe dose. The worst panic attacks are due to caffeine. THC can easily trigger too, if you smoke weed, find the safe amount. Nicotine? Not a big issue, nicotine high is short.
6) Meds. Find something fast-acting like Xanax. Take it a few minutes after PA started. Most likely you will learn to deal with PA yourself, but just in case you can always take it. Won't make it worse anyway. But not every day, only when you really need it, always try to cope on your own. You will learn then soon and PA won't be a big issue.
P.S. Adding to the first one, if you feel you do not have enough air, like when you are holding your breathe, this is okay. It will never be enough air even if you breathe really fast. So just take it as it is. Yes, that's a great discomfort, but you are still getting enough air despite how you feel about it.
