I have panic disorder and the worst attacks I have ever had woke me up in the early morning hours between 4 and 5 am. I thought I was having a heart attack , I could nit breathe or think and it was the most horrible feeling I have even had. I knew I was dieing.
I too do not like to take pills.
I now use just xanax when I have a panic attack I can not get thru my self with other methods such as deep breathing, trying to focus on something like snapping a rubber band on my wrist or some other methods I have found that work for me.
For me once I learned that it was a panic attack, I learned to take control.
Everyone is different. My sister also has them but hers are MAJOR and she has not been able to use my methods to help her.
Take care of your self.
DO what you need to do .