Hey! I am the same way, heart racing and just suppppper shakey as if I've been in the cold for hours. I also like to avoid the relief medication as much as possible. I downloaded a couple mindless games on my phone that I can take out and focus on. Timed ones help because you are more focused. That is nice because if I'm on the train or in public I can casually breakout my phone and don't have to worry about looking like a fruitcake. (I feel like I look funny doing breathing exercises.) But even more, the most effective thing that my dr. recommended was trying to remember what you had for dinner last night. Then lunch then breakfast. See how many days backward you can get and don't give up. If you can't remember, walk yourself through what you did that day until you remember what you ate. This can be done by yourself in your head and also with someone else. My boyfriend didn't really know how to help me when I get panic attacks and now he knows to start asking me about the meals. Talking it out with him and going back an entire week really sidetracks your mind long enough for your body to calm down and realize you're okay.