Never leave situations in which you feel fear, because the fear you feel is not a consequence of the situation you are in (eg: bus, elevator, crowded places, closed space, etc.) but a consequence of your thoughts in that situation. What you are really afraid of is never the situation in which you experience a panic attack, but what you imagine could happen to you in that situation. You are actually afraid of your fear because you mistakenly believe that you can lose control of your body or mind, which in reality never happens. So stay in that situation until the fear stops. When the fear stops, stay in the situation for a while longer, in order to gain the experience of being in such situations without fear. Every time you leave a situation where you feel fear you are actually amplifying and maintaining the fear, so donโt run away, stay and apply the thought and behavior strategies described above.
Recognize your avoidant behaviors, strategies you have used so far to avoid situations in which you have experienced panic attacks (eg: taking a taxi, getting off a bus, crossing bridges on foot, leaving closed rooms, carrying medication with you, etc.). Find out what your avoidance strategies are and stop applying them. Stop avoiding, start dealing with your fear in the way described above. The main mechanism for maintaining fear is precisely its avoidance, and the solution is exclusively coping. Every time you avoid a situation in which you felt scared, you only intensify your fear again, it's like saying to yourself: I have to get out of here right away because I can't stand this fear. This kind of belief further intimidates you and is actually completely incorrect, have you ever tried to stay in a given situation until your fear passes? Have you tested the hypothesis that you can't stand the fear you feel in some situations, have you? Try it!
This is interesting and well detailed