Hello, I am going to give you some advice on what have learned that has helped me personally after having anxiety, panic attacks for most of my life. Here is a short list of different various techniques that has helped me, and may most definitely help you.

Recite Our Father Prayer. Read the Bible. Pray.

Cast your burdens upon the Lord.

See someone you can trust that you can talk to like God about your problems. Forgive yourself and others for wrong doings. Face your traumas and get over them.

I would avoid meds if you are able but they do help.

Meditation is crucial.

Take 2 quick inhales through nose and one fairly long exhale through mouth. By doing this you regulate the nervous system, is very effective.

Face it, let the anxiety flow, stop resisting even if it makes you cry. Crying is good.

Keep a positive mindset. Replace the negative thoughts with 3 positive thoughts in your mind.

Stay calm. When you get hit with anxiety find what gives you comfort. What helps you to calm down? Personally relaxes me to go for walks in nature and or listen to positive music. I love to dance.

Workout. Eat healthy.

True happiness comes from within.

I wish you the best in life, & I love you.

God Bless