If anyone has any tips on how to deal with panic attacks that come out of the blue i would be very greatful ! Thankyou 
Walk or exercise. Also track it, write down the time, what you are doing, how you are feeling, thoughts you are having.
Thats the thing i dont think i was thinking about anything in particular just came out of nowhere
Just let it happen. Recognize it and don’t fight it. Know it will be over and you’ll be fine. Concentrate on the 4,7,8 breathing techniques or the one where you plug one nostril, deeply inhale, swap nostrils and exhale. Do it until you feel tired or dizzy.
Rachel
Try Breathing Exercises they may calm you down from a panic attack
BOB