It's very hard...I do what you do - become enormously chatty trying to fight through it! People think I'm very friendly :) I'm also extremely fidgety - one signal to my hubby that something is up with me. Anyway, I often have to excuse myself - go to the restroom or outside for a reality check and some time alone & quiet. When I'm away from the situation for a moment, I talk to myself, look at myself in the bathroom mirror, pinch my arm, take a few belly breaths and head back in - see below fro a more specific rundown of my little routine!
What stinks, is that you have associated DR with club/bars and other fun places because of past experiences. I do the same - there was one particular restaurant (a family favorite) - they always wanted to go - I had an attack there once and then was terrified every time thereafter and would throw myself into an attack just by association. That is a hard cycle to break BUT once you go and don't have any problems, it breaks the cycle.
Don't be embarrassed to go outside for a few minutes. When you are out there, first repeat positive phrases to yourself, "I'm okay. I'm going to be fine. This is fun. Stay calm" etc., if you are spiritual you can add phrases like, "Lord give me strength. Lord help me here.". Then walk around a bit, jump up and down to ground yourself that you are in the situation. Then try to sit down and do some belly breathing (hand on chest, hand on belly, inhale through nose and exhale slowly though mouth with pursed lips making your belly move & not your chest) to relax and re-center. Once you feel better, go back in and try to have a good time!
Panic Attacks (since age 10) & General Anxiety with a little OCD thrown in there
Biggest Challenge - Panic; Biggest Joy - my 3 cute kiddos (ages 1, 2 & 5)