any help for panic attack besides meds?

hey, I used to have panics attacks from time to time, but since last sunday I have more of freaky realistic dreams, and when I wake up in the morning first thing I feel is heart beating like crazy and depersonalization... I don't feel real, I don't feel me, only like fear of this state is pushing me to jumping over balcony, got thoughts that maybe I'm possessed... I don't know what to do:c especially when I have to go to employment office tomorrow, which is quite far and lots of people there.. any advice how I calm down't this feelings? still looking for psychiatrist so I don't have any meds..

You could try the deep breathing, or four square breathing, it might help. If you're in the US, you could try kava and/or Valerian root (but do not drink alcohol around the days you use kava). I'm not sure what else to suggest, I know how bad anxiety can be.

no joke - completely serious.... you can immerse your head in cold, COLD water. It helps.

If you don't have a psychiatrist, I think you should at least go to a family doctor. It sounds like your anxiety/panic attacks are getting worse.

Personally, I think you may need meds, at least for a little while. You may not be someone who needs them permanently, but you might need something to get you through this stage you are in right now.

Maybe deep breathing or meditation will work for you. It didn't work for me. My panic attacks just kept getting more and more intense, until one day I sort of unraveled. That's the only way I can describe it.

Take care and I hope you feel better soon.

Angelique67 thanks I'm from Europe, but I googled and found meds which got Valerian in it so I'll buy it before going to office, hope it will work

Disorder7 my family doc is the worst doc ever, she says almost always when I go to her that my every problem is 'because of weather' and doesn't want to give me even referral for blood tests again, when in my last I didn't had good thyroid results-.- yeah I had better time, but lately everything gets worse.. I tried SSRI meds about 2-3 years ago, and I had tons of side effects, and I thanks to them I'm afraid of taking every kind of meds, even vitamins:/ So till now I was only doing some meditation and drinking herbs, and it used to help way better than ssri, but I don't know, maybe my body got used to melissa :/
My somatic attacks unraveled by itself last year too, but now everything is coming back, maybe because everyday stress or something eh :/

I think hard about myself in a very relaxed setting. For example, one scenario is drinking tea in a tiny white kitchen. Next to me is a big picture window and it looks out on a modest garden.

It won't feel as good as benzos, but if you're not used to those you might notice a benefit from Valerian. It smells awful too, but I found tea the best effect even though I had to hold my nose. Now I just use capsules for convenience's sake.

RRex I'll try to picture myself in relaxed place, but it will be hard, when in office there's like tons of ppl .__.
Angelique I don't mind smell if it's natural and helps I have a fear of benzo after I saw what it made of my friend, he's totally addicted to it and gets crazy when he don't have it and different kind of crazy when he takes it :c

I was very addicted to benzos. I still crave them every single minute. I thought it would get better by now. (Its been 18 months.)

poor you that's why I hate and fear chemical meds so much, more than 2 years after and I still have side effects of ssri like suicidal thoughts, obsessive thoughts, depersonalization, etc... hope that someday we all will be able to get rid of this **** permanently

I read this and this actually helps. I very light prssure applies to the eyelid with your thumbs. sounds wierd but again in times of extreme panic two thumbs on two lids eases the pressure. its something to do this the veins and the blood and the release of pressure. check it out fam x

well if I would do that in office nooobody would think I'm crazy

thanks for advice but the problem is I wear quite heavy makeup, it makes me feel a bit more confident, and if I pressure eyelids I would look like a panda tomorrow ^^"

I have found letting a fan blow in my face is calming.

Focusing on deep, slow breaths will decrease your heart rate. Lots of breathing exercises/meditation on Youtube. Practice them and use them when you get anxious before it turns into a full blown panic attack.
I posted this on a couple of other threads as this is my main issues too. There are also support groups and group therapy for us anxious types, good luck.

I usually hate it when people say it to me, but it is effective; exercise. A lot of exercise before regular sleep patterns.

thanks guys so much for all advice it helped, i didn't need benzo nor other chemical meds for surviving few hours in very stressful situation in friday so, I feel like it's finally one little step froward sadly when anxiety gets better, other stuff get worse and worse..
So, another question, any ideas what to do when obsessive thoughts come to mind and depersonalization? lately I have this everyday, more and more intensive.. tried to just ignore, let it be, but i'm starting to think that maybe I am crazy or possessed, and it tries to trigger anxiety..:c