How do you guys handle anxiety/panic attacks?

I barely have them, but when I do, I don't really know what to do. When I'm in a room with other people, I would exit and find a bathroom, and if I can't really leave, i'd be forcing myself to calm down by hugging myself and squeezing my shoulders together. But thete are times when I don't even know I have one until I realize I havent taken a breath or I'm actually rocking back and forth or fidgeting more than I usually do and my heart is literally about to escape my chest.

I feel embarrassed to ask people for help because they either don't believe in panic/anxiety attacks, or they just don't know and don't care. I'm interested to see how you guys handle yours, and maybe you guys can give me tips how to handle attacks in the future :) thank you, in advance.