I had them as far back as I can remember (long before they had a name). Then I went so long without any that I forgot I had them, when they came back they got out of hand because I wasn't prepared for them and didn't recognize them.
That's why I started crochet.
So you already do that pointer. Knit and crochet more
I made a CD recording of me talking myself out of the negative thoughts. I played it while I slept and I got a Walkman to play it while I went out (I got so bad I couldn't leave the house).
I used a CDRW so when I came up with something new I could add it.
I also made a bunch of print outs I left around the house to change my thinking from the negative thoughts to positive ones. (Like when I would think, "I don't feel good" I changed it to, "I feel fine".)
If you have a bathroom problem you can take Imodium as a precautionary drug. Finding out where the bathrooms are when you go out will probably help.
Here's a website/forum. http://www.panicsurvivor.com/
I don't go there any more because group therapy is the worst thing for me unless I'm doing worse than those I'm talking to. I never had a problem with flying until I heard other PD people say why they had problems with it and their reasons made perfect sense, if you have an attack on the plane you can't run off.
Good thing I don't fly or else I'd have to take Xanax to get on the plane now.
I haven't been to a shrink but self-diagnosed I have Panic Disorder and not General Anxiety Disorder. Doctors seem to want you to have GAD because it's easier to understand.