JessCross

I think the most important thing is to remember that you are having a panic attack, your body is reacting irrationally and you are not going to die. If you are able to sit with the feeling and not focus on what is causing you anxiety but just recognize it is a panic attack, it should pass in a few minutes. Also, make yourself as comfortable as possible to allow it to pass. I know this is much easier said than done but the adrenaline will burn itself out if you can allow yourself just to sit with it. I am so sorry you experience these, I know they are really hard.

Big question! I think meditation is the best for daily stress reduction.
Monitoring your body is a good way to recognize stress if you struggle with that. If there is not something obvious causing your stress it is probably a lot of little things throughout the day. This happens to all of us. That is why it is good to have several little relaxation exercises throughout the day to release the pressure that builds. This video might also be helpful for that question: https://www.youtube.com/watch?v=Ksl86hZUb7Y

Having good sleep hygiene has several components: https://www.sleepassociation.org/patients-general-public/insomnia/sleep-hygiene-tips/ I find the most important one for me is turning off all screens an hour before bed (although I do read in bed which this article says not to do). I also can't have any caffeine after Noon. Test some thing to find what is most important for you. Small breaks for meditation throughout the day can also help with thought racing when you are trying to go to sleep. Wish there was a simple formula but it really depends on the person.

Nope, not that I get paid for. My husband has no complaints.

I am not puritanical about it but I don't recommend it personally. I worked in substance abuse for many years and just found some marijuana aficionados with worse memory loss than heroin addicts and often more lethargy. Better to find a technique you could use at work if needed.