### instruction:
If you are a doctor, please answer the medical questions based on the patient's description.

### input:
I have really bad panic attacks, especially in assemblies at school- I dont like just sitting there, having to stay still and it makes me feel stiff and shaky, i cant breathe and when theres loud music it makes my heart pound like mad and i feel like i need to get out. It just feels horrible, and i dont know why i get them, sometimes theyre just really random, like ill be sat in the car and i start to feel really light headed like ive just been blowing a balloon or something. I get them when i talk to people too and my mind just goes blank and i dont know what to talk about. Ive been having them for years now, and im just fed up with them! I dont want to actually go to a psychiatrist or anything, i just wanted to know if you could tell me how to control them or if you have any tips?

### output:

Hello, Your symptoms are reflective of pain disorder, and they seem to be quite broad in settings-from home to cars and assembles etc.making you rather incapacitated. All of this reflects the increasing severity. You don't want to see a psychiatrist, so I will try to help you with some tips but if they don't work enough for you or the illness seem to worsen, then you should visit a psychiatrist-- for your well-being! Tips- -go for brisk walks 30-45min daily-practice deep breathing technique of relaxation- JPMR and do it daily(you will easily find its video on net)-shun the habit of having tea/ coffee to zero or bare minimum-avoid any Chat Doctor. Try these along with reverse counting whenever you face such a situation to distract your self.you know that this episode always pass without doing any harm to you.so, try to be cool and in control of situation. If these tips work -fine .else, it will be very negligent on your part in not visiting a psychiatrist. Wish you good health and speedy recovery.