Managing Panic Attacks Without Medication

i know you said no medication but i want to mention that propranolol 10mg helps me tremendously, you take it only as needed rather than every day. it not only prevents PAs but treats PD because it manages the symptoms that would normally lead up to a PA. Besides that, use sensory therapy. ie ice on the wrists/palms/neck or something spicy like hot sauce. Our body is forced to focus on those sensations over the feeling of panic, it distracts the nervous system

I found an app called chill panda that has a game but also a mode straight for breathing exercises which i use it for most

Ice water, therapy coping tools, melatonin, hugs; if I really need it, I will use medication