When I'm having panic I try to do something to take my mind off of it---I know how hard that is when it's happening. You need a support network. When I'm having panic about something I look for reassurance from my family and friends....because they are able to look at it rationally to make me realize it is all in my mind and I'm NOT dying. Remember, your brain can cause physical symptoms that are not life threatening even if they feel that way. Youre fine. You will get over it and will become stronger. I dont like medication either but I have tried Ativan 1 mg for those occassional times where the panic has escalated. It does work and if you stick with only as needed it is not physically harmful to your body. Don't be afraid to ask your doctor you shouldn't have to suffer like that!