Like you, I try to get enough sleep, cause I'm much more likely to have a panic attack if I am tired.
I always carry a drink of water and sweets in my bag, then if I feel a bit panicky I can distract myself by getting a drink or a sweet out. I always take a trolley into any big shops, and that helps, by giving me something to hold onto. And I hardly ever walk anywhere on my own, if I have to, I take my push bike, I can get home much faster then, if I feel unwell. I don't know if this works for anyone else, but it helps me.
anxiety panic disorder, depression, asthma, fibromyalgia' GERD.