I feel for you so much. I've gone through this for the last 14 years. On and off. Mostly off since I've been on medication, but it's debilitating. When you don't go places or do things because you're afraid of simply being there for a panic attack. Always sitting on aisles (when you finally get to the point where you can go to a movie) so you have an easy escape.

And yeah, often you don't look at people, wear headphones or do other things like that. That's when you're doing "well" and not having panic attacks. When you've learned how to manage it.