That is not to bad at all. Considering some of us have one everyday. In your case I would try and stay away from any medication if you can. What I would suggest is trying relaxation yoga. If you can relax you brain then your body follows. Take yoursef (in mind and soul) to a beautiful water fall or something like that. Cool breeze on a beach in Hawaii. Usually, done in a room with solitude. Candles, dim lighting. If you live in a warm place, some prefer to sit comfortably on a pillow outdoors and let the sun take you away from that horrible anxiety. Try it, it works.