Hi there!
Welcome to DS.
Thank you so much for sharing your thoughts.

Hi luck....
Meds work fast, nearly immediately. It takes a Doctor time to adjust the right med for the right individual.

But there's also something you can do for yourself.

Check the internet for a new Diet. It won't be something crazy. Its similar to what you and everyone eats now.
Type in your browser, foods and herbs for Anxiety. You can find similar for depression too.

Fermented foods, sour dough breads. Sour kraut, beef, blueberries. Many things.... These help to build your serotonin levels up. Your dopamine levels too.
It takes weeks with food and herbs to adjust your bodies chemistry.

But it can work, you just have to actually stick to it.

Luck,
Keep up with the meditation. It will take a consistent practice for it to show its best effects. Even a 5 or 10 minute practice done consistently will yield some pretty amazing results, but its not a quick fix.

I've had really good luck with CBD oil. Hemp derived is legal in all 50 states and locally I can find it at specialty vitamin shops. If you go this route research the products as much as possible. They aren't cheap products. I've had a lot of luck with a company called Green Mountain CBD, manufactured in the US and the dosage allows me to take 1 pill a day for $1 a day. I do supplement with a spray CBD for moments where I need a little more support (i.e. coming home to my soon to be x wife). Its not magic, but it has helped this anxious guy through a very anxious situation. I tried xanax and that was more effective for panic attacks or extreme anxiety, but I could not stand how depressed I would feel the following day.

Another good way to reduce anxiety, switch to a ketogenic diet. This might be further than you're willing to do, but its amazing how much better the brain can run on ketones.

Finally, EXERCISE. No better way to burn some of that energy and send feel good chemicals to your brain.

Good Luck, Luck!

Sometimes if you can identify triggers you can stay away from them and keep panic attack free.

Thanks so much for the advice! Although I understand the need for medication, I am just not a meds kind of person so I'm just trying to figure out some other healthy ways to cope. I usually exercise several times a week....and I agree that it does help ....I'm not as consistent with it in the winter though. But I will definitely do some research about changing my diet. Thanks again!

I am also against anti-anxiety medication. I don't shame those who benefit from taking it, but i'd rather not alter my personality with meds. I'd rather deal with my anxiety in other ways, rather than taking a medication that makes me "numb" to all my other emotions and feelings as well. Meditation is GREAT. The more you practice, the more you can take control of your anxiety. Yoga is great also and will make you feel good physically as well. Research sensory deprivation tanks nearby. Even if you have to travel an hour, they are amazing, especially if you practice meditation. If you aren't familiar with sensory deprivation tanks, do some research. They are very beneficial to those with anxiety. Like some other people said, diet and exercise is good also. Anxiety and panic attacks usually happen bc we feel out of control, so do things for yourself to make you feel good that you do have control over. I also hike a lot. It helps me so much with my anxiety. It's doing something active that has a reward at the end. Being in nature takes my mind off of a lot and reminds me of the beautiful things in life. Good luck!

Hey!

I am also not a fan of prescriptions - they certainly have their place, but it always freaks me out that they include worsening symptoms as a possible side effect...
Meditation is great, but it does take a bit of a commitment. Remembering to breath is so fundamental, but we all forget about it in the midst of a panic attack.
Sometimes, keeping track of other times that you struggled and made it through can be helpful. In other words, if public speaking is panic inducing, think of the times your were able to successfully speak up, why that worked, what you can do again, etc.
Good luck!

Exercise, eat well and balanced, limit or omit caffeine, and consider herbal teas which have calming properties, such as lemon balm :) I also have anxiety, and don't like to take meds. My thyroid is out of whack and I am going through a divorce, so maybe I should give meds more thought, but I dont like the risks /side effects I'm apt to get.

I agree that meds have their place and I totally understand that it is the best thing in certain cases, My mother has been on various anxiety meds for twenty years and she can't function without them. For me, I'm just concerned about side affects and growing too dependent on them. So far meditation works most of the time .... but I'm particularly anxious this week... a lot going on and very little time to exercise and take care of myself like I know I should.

My mom and I use the B vitamins niacinamide [100 to 250mg] and inositol [500mg] 2 or 3x/day although we do add some prescription propranolol when the anxiety is really bad. You have to experiment with the amounts to find what's right for you. Just make sure it's niacinamide and not niacin or you'll get an uncomfortable but harmless niacin flush.

Hey,

I'm also not a fan of medications, but I'm unfortunately on venlafaxine which I very strongly do not recommend due to the withdrawal symptoms. I'm hoping to try and get off of it soon.
Other alternatives that I use for anxiety ate yoga, transcendental meditation, I listen to music and spoken word specifically Andrea Gibson and Shane Koyczan. I also use Bachs Rescue Remedy on a regular basis.

Good Luck!

LouiseS - thanks for the the recommendation of B vitamins and niacinamide...do you take them daily?
Duck - Never heard of Bachs Rescue Remedy. I had to look it up but it sounds like an interesting option.
Thanks!

Sorry I wasn't clear that Inositol is also a B vitamin, it just isn't one of the numbered ones. Yes we do take them every day, and they are also helpful for sleep. A couple other supplements you could try are the amino acid GABA and the Indian herb Ashwaganda. I've taken GABA before but I thought it made me a bit too groggy, although it may work great for you. Maybe I was taking too much; I should probably try it again. It just takes some experimenting with different combinations and amounts at different times of the day. I'm sure there are also even more naturopathic remedies than just these. Keep trying and you'll find the right ones.