How to deal with Panic Attacks

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I have read these information from internet, don't you just love internet. Anyway,just wanted to share with mylotters. A panic attack is a form of anxiety that can suddenly occur in response to a certain situation. It overtakes people with sense of extreme danger or destruction or even death. I have read that when a person suffers from a panic attack, they tend to feel trapped and want to escape from that situation as soon as they can. Sometimes,it's not possible thus resulting heighten the anxiety feeling. So why do people have panic attack? No. 1 would be a Situational Panic Attack. - only when some situation triggers. If a person suffers from a certain phobia, it is likely that person will develop panic attack if introduced to that situation. In my case, yes, I am afraid of heights. Extremely afraid,when I get on a little higher location or an escalator, my heart starts pounding,my hands starts sweating, i feel a little dizzy and damn i get o afraid. No. 2 would be hereditary panic attack. - It was said that we inherit fro our parents. Whereby,parents are overly cautious of their worldview and often take unnecessary step as precaution. No. 3 would be low self esteemed and confidence.-studies has shown that most people suffering from panic attack are very unassertive in their behavior.Usually have introverted nature with kind and polite attitude. and usually are hesitant to meet strangers and interact with with people. No. 4 is drug and alcohol. Hhmm..drugs like cocaine, marijuana and caffeine can substantially affect a person to develop panic attack. How to stop it ? Okay, it was said to be proven to work but we need to be patience and persistence. Okay, here goes. 1st is Calm and deep breathing to stop panic attack. take a deep breath thru your nose, hold it a few second and exhale thru your mouth while making "o" shape through your lips. 2nd is daily exercise, by doing so, it helps to reduce the levels of adrenaline and keeps it under control. 3rd is eliminate junk food. studies show that coffee or caffeine, soda or fizzy drinks,energy drinks an fat loss stimulants are major catalyst for panic attack. 4th is practice meditation. yes well, if somebody have tried this, pleae tell me if it works. 5th is journal writing. So this is said to e the easiest and most important method to identify the cause and help stop panic attack. I said that when you passed through a panic attack,write down your journal-the time it occurred, what you were doing, what you have drink or eaten which you took before. Well, that was what I read. If anyone of you have more or other tips,please do inform me, this may help a lot of us out there.