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. Our experiences are similar.

What has worked for me tremendously is keeping a positive mindset. Positivity is key. Many people don't realize how powerful our minds are. Recently learned a technique that has helped me immensely. Everytime you are going through anxiety, mental anguish, overthinking, worry, negative thoughts, etc, things associated with anxiety.. Than think 3 positive ones in your mind. I personally like to recite the words,..love, light, positivity.

Breathe deeply. Stay calm.

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

See a psychiatrist or therapist, or someone you can trust that you can talk to like God about your problems. Face your traumas and get over them, than give them up to God. Forgive yourself and others for wrong doings. I would avoid meds if you are able but they do help. I'm on quite a bit of meds, hoping to be off them one day tho.

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.

Recite often in your mind or out loud the Our Father Prayer. Read the bible.

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

God Bless