Hello, I understand that dealing with anxiety attacks and helping yourself through it is very challenging , but given that you are asking for help , that itself puts you back in power. Vagus nerve is the longest nerve in our body that connects major systems of our body. And it is responsible for keeping us in rest & digest state (sense of safety) When we are in the anxious feeling state our brain feels “unsafe” and keeps anticipating more threatening thoughts/situations. This means our VAGUS NERVE is triggered to stay in the stress state until we endure we feel safe again (from our own thoughts). When feeling anxious, we need to consciously indulge in a self care or relaxing act that can change our focus , take control of our body back from “stress” & stimulate our vagus nerve to create rest /calm state again. When you are feeling anxious and it seems to be going out of control, use it as a cue that you can: Go to an open green space Close your eyes and take deep breaths Take a walk Eat/Chew on something Drink water Wash your face , hands & feet or even better take a bath with cold water. Listen to soft music. Sit with someone, even if you don’t want to talk. Watch a comedy movie ( ways to stimulate vagus nerve) You may not be able to control anxiety, but you can overpower it.

No other way to control immediate anxiety without medicine. Psychotherapy will help in long run. You can take medicine as and when require basis for immediate anxiety.