Post 1st Panic Attack Help?!

I'm a 30 year old male and for the first time this summer I've had some major anxiety. In June, I had palpitations before a vacation. The fear of having more palpitations on vacation, away from home, added more anxiety and digestive issues.

Came home, anxiety was bad for a week, but it got better or so I thought. My focus was on my constant heartburn and that caused a tiny bit of anxiety. Lost 10 pounds and became anxious about that. But I didn't feel as anxious as I was out of town.

I had to leave home again last week and was at a concert and suffered my first anxiety or panic attack. As soon as I got there, I started thinking about my anxiety on my earlier vacation. Started getting anxious and had tingling and numbness in the face, arms and feet. Tried my breathing exercises, but the tingling was all knew to me so I FREAKED out!!! Hands stiffened up and we rushed to the med center. They calmed me down and I went back out.

I still have tingling in my arm a bit. Nose is a bit sensitive, I have to scratch it a lot. BUT FOR THE LIFE OF ME, I can't help but get a bit nervous leaving the house again.

I've been able to go to church and out to eat. But I felt real nervous at church and couldn't focus. Arms tingled. Heart rate went up. Had to visit a few doctors with a 3 hour wait and got a bit anxious. Same thing.

BUT yesterday, I went out to eat with friends and it was worse. Face started going numb, heart rate up, had to go to my car and relax.

I guess I'm suffering from the fear of having another panic attack and yesterday was worse because I thought about what my friends would think...or just being in such a friendly setting and having this happen to me. Couldn't get my mind off of it for a solid 30 mins, but ended up enjoying myself a little. I still decided to leave early, just to get home and relax my mind. When I have a day like this, I have trouble sleeping.

So any pointers? Did you guys feel the same way after your first attack? Any techniques or advice? I start up work again soon and want to try and get this under control. It feels silly getting nervous again and I've read I have to accept it and not fear the anxiety or panic. Easier said than done. I know a few breathing exercises, but those are tough when your heart rate is high. My blood work was fine. UGI fine. Yesterday morning, they prescribed me meds for the anxiety and they tested my thyroid. I would just love some natural remedies or tips or mindfulness or positive thinking/coping techniques, so I don't rely on the meds.

Thank you for your help!

Quick question. Do breathing techniques not eliminate symptoms all the time? I kept reading that breathing right will elimate the tingling in the face.

But today after a great lunch, I felt the tingling on my cheek again like my first attack last week. I immediately inhaled for 5 seconds, paused for 2, exhaled for 7.

I kept doing this and it didn't seem to help. Do I need to mix in normal breathing? Or is that the thing about panic attacks? If they come out of the blue does breathing just make the experience easier, but not necessarily eliminate the symptoms like tingling and numbness?

I ended up having a mini attack where my entire face went numb and I had to relax and lay down and let it pass. Thankfully someone was around to help calm me.

Sorry for the bump, but any other tips after your first panic attack? Seems like some days are good and I'll go out for a bit and only be a tiny bit nervous, and other days my thoughts are racing, heart rate fast and some tingling! It helps if I talk about it.

But hate that it happens randomly and seems like it's almost a social thing even though I've always really been a social person!