Mental toughness, is what I used to beat my panic attacks/anxiety disorder. About 5 years ago I had a really tough 4 months. Where I had what you had. It comes out of nowhere, I talked to someone but that didn't help, I refused to take medication and believe me I had some crazy thoughts. No matter how you feel you are not going crazy.
I am stubborn. How did I beat it?
1) Kept my self busy. Even if I didn't want to go somewhere , I forced myself to go, keeping your routine is huge. Whether it is work, exercise, going out, or wahtever you have to keep doing it. It gets easier with time.
2) Whenever I had thoughts I would immediately start doing something else to get my mind off of it, it was tough but overtime it helps.
3) Staying away from triggers, such as anything with caffeine, caffeine is known to trigger certain brain stimulants that can cuase attacks.
4) Try to stay away from high stress situations. Count to 10 and breathe deeply if you feel like you are getting stressed. Just don't count out loud at work or people will start thinking your nuts.
5) Patience, no matter what anyone says you will not get better overnight, it takes time, sometiems a month sometimes a year, you never know. This was the hardest thing for me to swallow. Just remember one key thing no matter how bad things get they will get better eventually. That was one of my motto's
How do I keep it from returning?
I don't know, just generally staying busy/
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