hey everyone

so I’ve suffered with anxiety my entire life and I often get panic attacks. and although I can live though them and know I’ll feel way better after having them i hate when I spend my entire day having the physical symptoms of anxiety just waiting for it to get to the tipping point and topple over for something that’s gonna last 2 minutes. does anyone have any tips on essentially forcing yourself into a panic attack to get it over with? I do have Xanax but honestly I have a fear on medication and of dependence on it so I’m trying to get into other solutions that doesn’t involve medications.