How can i avoid panic attacks and heart fluttering?

Facing them: The two treatments for panic disorder are medication & cbt. Cbt involves exposure to the fear and not responding once the anxiety occurs. It involves facing fears head on. If you fall off a horse, you get back on. One needs to allow the anxiety to wash over them, cuz it will set you free. This is known as systematic desensitization. Or, you may need a medication. I would choose a nonaddictive one.