How long or intense are your panic attacks usually ? Do you have any techniques to quash it when you feel it start ? My usual techniques failed last night. (mostly distraction techniques)

Since CV19 in Jan 2020 and shielding I've experienced an average of two panic attacks a week, always at night, most medium, a couple of intense, some milder if I get a grip on it quickly.
I had a month without any when the CV19 cases had fallen to their lowest and no cases locally.
Now the virus is on the rise again I've experienced two panic attacks one after the other and two nights back to back with the longest episode last night.
Longest being up to an hour of shaking being unable to move in bed as it causes more tremors (after racing heart which I take prop. for).


I've been feeling that buzzing sensation in my body - has anyone else had this internal vibration ? It's defo worse after a PA.