You've already come a long way it seems, from
seeing your list
As far as quickly combating your panic attack,
congrats! That's not an easy thing to start learning to do! Once you
get the hang of it though, it'll be super easy.
Try to stay positive, it really helps. Instead of saying "It's going to be a
bad day today," say "Today presents some challenges, but I know I
can overcome them." EVEN if you're not sure if you can or not. Just
voicing that thought and putting it out there really really helps