Avoid foods with a high fat content. Choose easily digested ones, at least for a while, such as oatmeal, fruit, and scrambled eggs, then, slowly introduce others. You show indications of developing agoraphobia, and would be well advised to address this now, as it can ruin lives.
Agoraphobia often results from having had a panic attack in a public place, associating such places with panic, and wanting to avoid having another attack, away from a place where you can’t get immediate help, or where you feel safe, which is usually at home. The idea is to learn, and become proficient in the techniques for coping with panic, then, little by little, and with support from a friend, family member, or therapist, (at first) start going out again, confident in the knowledge that you can cope with any attack. Section 27 on phobia, at ezy build, below, refers.
PANIC ATTACKS: View the techniques for control of anxiety/panic attacks, in section 8, at ezy build, below. Begin, on this first occasion, only, by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if you become unconscious). Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, or 42, respectively). The paper bag method works for most people: try it.
If you are fairly suggestible, the following are reliable: http://www.hypnosisdownloads.com/
Your last alternative is psychotherapy, to address its fundamental cause: read section 1, and examine the http://1-800-therapist.com/ website, and use the locators, and phone book. I used to suffer from panic attacks, until I questioned what had changed in my life, at, or just before that time, to trigger them. For some people, this is enough. These days, I have instilled the habit of, whenever a situation occurs where panic is likely, I visualise a large, “STOP!” sign, as vividly as possible, followed by repeating to myself: “stay calm” in my mind. You could try the same method. It usually takes 30 - 40 repetitions, for most people, to establish a new habit. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack.
Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed. Also, give the EFT a good tryout, to see if it helps you. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind). Section 53, and pages 2, 2.q and 2.o at http://www.ezy-build.net.nz/~shaneris also refer: “Even though I sometimes suffer from panic attacks, I deeply and completely accept myself.” Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, and this requires some form of therapy, and Cognitive Behavio(u)ral Therapy has proved effective.
Advice from a published psychiatrist on controlled breathing. (1.) Get a clock, or watch with a second timer. (2.) Practise for 5 minutes, 4 times daily, until proficient. (3.) Take a small breath in, and hold it, for 6 seconds. (4.) Think to yourself: “RELAX”, just before breathing out. (5.) Try to feel a sense of releasing tension, as you breathe out. (6.) Breathe in for 3 seconds, then out, for 3 seconds. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose. (7.) For the next minute, continue to breathe in, and out, every 3 seconds. (8.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense.
Because many people can’t access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge. Cognitive Behavio(u)ral Therapy is generally available in most areas, but EMDR (see section 33) may well be worth trying, and is becoming more widespread.
(The following is a variant of EMDR therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety: it is easily learned, quick to use, yet can be very effective. It is easy to be dismissive of such a seemingly unusual technique, but give it a good tryout, for at least a few weeks, to see if it is effective in your case).
Prior to using either of the methods in the above paragraph, first sit comfortably, and take a deep breath. Then, without moving your head, move your eyes from the left, to the right, and back again, taking around a second to do so (say: “a thousand and one”: this takes approximately a second).
Repeat this procedure (without the words, although you can count, subvocally, if you like) 20 times: "A thousand and one; a thousand and two… " and so on, to a thousand and twenty. Then close your eyes and relax. Become aware of any tension or discomfort you feel.
Then open your eyes, and take another deep breath, and repeat step one, closing your eyes, and relaxing afterwards, in the same manner. Then, repeat the procedure one last time. Some people may find that this is all they need do. With experience, you may find that you can practise this in public, with your eyes closed, which greatly widens the window of opportunity for its use, and avoids attracting unwanted attention. I have found that the 2 - 3 minutes spent using the EMDR markedly reduces distractions to the relaxation process, and is repaid many times over.
I also use it prior to my chosen relaxation technique, after lights out, at night. For more about Eye Movement Desensitisation & Reprocessing therapy, showing recommendations by those who have used it, including a professional psychotherapist with more than 20 years of experience in that field, see sections 33 - 34, at ezy-build. She was skeptical, at first, and I remained unconvinced, until trying it, and now I use it twice daily, including after lights out, at night.
It may also help to minimise, or eliminate caffeine products from your life (coffee can be a trigger) and sugar. Xylitol, or Stevia is preferable, (health food stores) or fruit sugar (fructose, such as "Fruisana", from supermarket sugar aisles) or even a little honey. Minimise/eliminate consumption of highly processed foods, particularly grain products, such as white bread, donuts, cake, cookies/biscuits, or anything with sugar. Opt for more wholefoods, non-starchy vegetables, and fruit.
take care