Anxiety attacks and panic attacks are not the same thing. Does anyone have panic attacks? How do you cope with them?

Sometimes they call it box breathing. In to the count of 4 (or whatever depending on your lung capacity and what you are comfortable with) hold to the count of 4, out to the count of 4, then hold 4. It helps if you are unconsciously hyperventilating, and the counting helps focus your mind on something different.

Square breathing. And knowing I wasn't going to die, it just seems that way 😉

I do not understand "cannot give me meds because of false accusations". WHOSE false accusations? If this is not the right MD for you, then get another. You honestly need the advise of a professional, so I would suggest a psychologist.
"help of a professional with. Panic attacks last a longer or a shorter period of time, and people have many different manifestations. Some feel need to a bathroom emergently. Some have chest pain.Some hyperventilate to the extent that they can actually pass out.
For me I had to use a sort of therapy that just accepted I got these ("I need to get off the bus NOW" or "I need to flee the store NOW" sort of things) and that I walked myself through with breathing exercises, with ways to divert my attention from being zeroed in on my symptoms to something other, and by exposing myself to the situations that brought them out, then being ready to say to folks "Sorry, got to leave the supper at this fancy restaurant NOW; anxiety attack". Once I could ADMIT it, it started to lose its power and left. I swear our entire family has anxiety stuff, and we all get it at different times for different reasons. For some of us it manifests as stoic silence and deperate grasp for control. Others have the twitching eyes, the pounding heart and so on. But you are correct that it is different than a panic attack.
So, professional help. Those of us on Forum, even if we have a similar disorder in our past or present cannot really help YOU, because we are all like a "bad back" in that what we have, the reasons for it, and what will HELP us is as individual as our own fingerprints. Avoid meds unless briefly and rarely, because dependence on them isn't the answer. I wish you the best. It is basically trial and error. Just know that you are not alone, are not "abnormal" and just have a bigger "fight or flight " response than some others in the world. I wish you good luck.

I'm guessing the doc doesn't want to give you a certain class of medication, like benzodiazepines, but that doesn't mean they won't give you something else that doesn't have the associated potential for abuse. Hydroxyzine and gabapentin can also be Rx'd for anxiety disorders. I've found my docs to be much more willing to prescribe these two, but I'm sure there are others meds like these, too. These other meds aren't as effective, imo, but at least you would have a tool to help ease your symptoms.

My assumption could be completely wrong and doc doesn't want to give you anything. Just throwing this out there in case it's helpful to you.

Breathing exercises and grounding exercises can help stop the panic. In my experience, they do not fix any chronic anxiety disorder... but they will help you get a hold on the panic.

So sorry you’re dealing with this, Stacy. Hope you can find some help soon.

I'm also a little confused... a false allegation against whom? You? The doctor? The person/people you live with?

If the doctor won't prescribe medication, what other options is he/she presenting you with?

I had a panic attack years and years ago, enough that I went to the E.R. to make sure I wasn't having a heart attack; I will never, ever forget that feeling, so I totally get what you're going through! They offered to give me Xanax, which I didn't want to take at the time...I learned to do some deep breathing exercises when I started to get that feeling, which did help to some extent. So does cardio exercise. I have had a few more over the years; in my experience, they only last about 30 minutes or thereabouts; the deep breathing helps a lot; if nothing else, it focuses my mind on something else and helps calm me.

If it's sleep deprivation causing yours, you might want to seek out the help of a sleep specialist, but I don't know how much good they would be, considering your circumstances.

If this continues, and you can't find any other type of relief, you really need to find someone to prescribe medication, at least until your home situation is resolved. Stress can do terrible damage to you, and I think you've suffered enough with all this crap going on.

Stacey, do you have any time/space for meditation?

Have you seen a cardiologist?

I'm sorry you are suffering with this on top of everything else. I'm responding because I'm curious whose accusation in the days of HIPAA would prevent anyone from receiving needed medications? If the accusations are false, do the courts not offer a solution? Not trying to troll, just genuinely dumbfounded how this could be perpetrated on someone nowadays. I hope you feel like your better self soon!