There is usually an underlying cause of the panic attacks. Hypoglycemia, a drop in blood sugar, can cause them. Are you eating enough whole foods? Have you been dieting? All refined carbs, and sugar cause an insulin spike, meaning insulin levels rise sharply, then drop out. This drop causes anxiety, and panic attacks. Proteins, and good fats, do not cause this spike. Another problem with processed food is, with over processing, the valuable nutrients have been removed. The nutrients that nourish our brains, among them are tryptophan, omega 3 fatty acids, and chromium.
Chromium, regulates blood sugar, omegas balance hormones, and tryptophan produces serotonin. Which may be the cause of your panic attacks, a lack of vital nutrients. By them being at 11, you probably should have a light snack, before then. Nuts, and seeds, are beneficial for hypoglycemia, eat them often. Another option, is to take 250mg of magnesium, before 11, very relaxing to the nervous system. Choose whole grains, to supply chromium. Warm milk, for tryptophan, also available in supplement form. A lack of serotonin, is a contributing factor in anxiety, and panic attacks. Available thru my website. 500mg at bedtime. It is a naturally occurring amino acid in all proteins. With very few side effects. I hope this helps.