As someone with severe anxiety myself I'd start by recommending you see a psychologist if you haven't already.

Apart from that I tend to focus on my breathing whenever I feel anxious. A breathing exercise I goes like this.

Breathe in through nose for 4 seconds.
Hold breath for 8 seconds.
Exhale through mouth for 7 seconds.

Repeat until calm.

thanks you for the reply.. i have seen one he perscribed me an anti depresent but told me i would be really suicidal and depressed for 7-10 days so i never took it ?

Maybe he meant that that being more suicidal and depressed is a side effect? It shouldn't make the symptoms worst and if it does then address that to your doctor. Antidepressants do take a little while to get used to. They usually don't just work after a week of taking them if they're SSRIs or SNRIs.

PineHD wrote thanks you for the reply.. i have seen one he perscribed me an anti depresent but told me i would be really suicidal and depressed for 7-10 days so i never took it ?

Chances are what he meant was the feeling of the meds would be that good that when they wear off it puts you in a bad place until your time to take them again.

It took a while for me to get used to mine.

its really scary shit im trying to get it under controll now as my girlfreind is pregnant

I also have really bad anxiety. What I do to calm myself down is much like the things stated before.
I think to myself everything that can go wrong, and how to counteract that. I breathe deep breaths until my heart beat is normal again.

During my panic attacks, I go to a place where I know I can be alone. Thinking to myself about almost anything for a good period of time really helps me. Thinking of something that makes me personally happy brings my mood back down to earth. I feel safe when I'm alone in these situations.

Just don't let it all get to your head. It's only bad if you let it get bad. I know that's cliche to say, but don't over think things. Let things play out, just have a plan on how to overcome that.

appreciate the feedback so much guys its now 4:22 am in ireland now and im just after getting out of an attack and ill make sure to use your advice during my next one

Just relax and breath - think about things that don't worry you.

Thanks bro <3