Hi John
I'm not sure about your physical health conditions, fitness etc, but i suffered from panic attacks/anxiety & depression way before i drank heavily & one thing that really helped was exercise!
Now i've always been into sports, whether it be watching or playing, but my anxiety would've killed me if it wasn't for my love of getting on a cycle & heading for the road or going a run! It sure burns off all the anxiety & releases endorphins in the brain that produce a high!! That beat any pill i ever took & believe me i took em all!
Now i'm not saying go out & get a bike or start training for a marathon, but if you can & i see you have time, go for some nice walks, put some effort into it, make your heart beat a little faster & the benefits will come both mental & physical. Swimming too, thats great!!, but outdoors is better. Go ahead, breath some good air!! Slow deep, in through the nose, out through the mouth!
All the best
wf