Are there ways to cope with panic attacks without having to take medicine?

Something that I find useful is to get fresh air or walk around in order to ground yourself. Repeat out loud that you are safe and you areokay. Sometimes I think of memories that were very special or fun. Feeling something soft, like a pet or even a blanket also helps. If you feel like something cold or hard, running your hands under cold water or eating/squeezing ice cubes is great. And remember to breathe! Focus on your breath or you may start to hyperventilate. That happens when you actually don't have enough carbon dioxide in your system. Breathe in a paper bag, or if you don't have one cup your hand over your mouth. This is from personal experience :)

Absolutely! Something that can be really helpful is meditation. If you get in a regular routine (let's say once in the morning and once before bed) of being able to be in a relaxed state, then when those moments of panic hit you will know different way to de escalate. Deep breathing works wonders during a panic attack. There are a ton of guided meditations you can find online. One that I like to share with people is https://www.headspace.com/ because the meditations are guided and great for beginners. Best of luck!

Take long breaths, don't try to breathe too deeply in case you hyperventilate. Make a mental note of your anxiety level (0-10) and think 'how much worse can this get?' Most panic attacks reach a peak point and then fade away. Remember that a panic attack will not kill you, you won't ever just stop breathing.

There are! In my experience, mindfulness activities really help with anxiety. One example of this is breathing in for 4 counts and out for 7. Another would be tapping, or grounding, which are really easy to find online tutorials for.

There are many ways to cope with panic attacks without medication. Try breathing in deep and exhaling slow. You can also move away from the stressor and try calming down, there is also music and writing and exercise. I've learned after having a panic disorder, that I just need to be more outgoing and not let things bottle up. I found dancing and moving around very helpful!:)

The way I would suggest anyone who has to cope with panic attacks is diet, meditation, exercise, and breathing techniques, for instance.

yes there are quite a few ways to cope with panic attacks. There are tons of grounding techniques and breathing exercises that can be used during a panic attack to calm yourself down.

Yes there are tons of ways and these include reading, drinking tea such as camomile, lavender or passionflower (helps relieve all anxiety and is around the same strength as medication). Meditation, yoga and exercising are good as well!

Yoga and meditation are great ways to work on overall calmness and earn tools that become very valuable when time comes and you feel the need to calm yourself down on your own. Journaling also helps, as it helps find the triggers to panic attacks, which in turn helps pinpoint the issues in your life that cause anxiety, and alleviate that anxiety. It's all quite a process, but it's really worth it :)

The most useful way I have found to cope with my panic attacks has been to find something small to focus on. It can be as simple as a book on your desk, or a blade of grass if you're outside. Focus on that one, tangible thing, right in front of you. Try to think about only that thing. I have found that getting your focus back to the present during a panic attack can be remarkably helpful. Once you've reigned in your thoughts, try to focus on your breathing. When you take slow, deep breaths, it can help lower your heart rate, which can help calm other panic attack symptoms. The final thing that helps me is reaching out to someone you know who has had a panic attack, and simply telling them you're having one. They can help you talk through your symptoms, and focus on overcoming them.