Anybody have alternative treatment or medicine for panic/anxiety attacks?

I have anxiety and panic attacks my doctor prescribed alprazolam which works but I only use that for emergencies, when im having a severe attack as it is a narcotic and the doctor told me its adictive. I read somewhere that crossing my arms helps because its a defensive stance and it warms your chest up. I get nervous over everything like a twitch in my face or pain in my arm which i know its cause i sleep on it. Im not scared to admit i get panic attacks or that im having one though so im not withdrawn from social activities. I am overweight but ive started walking a lot ive lost some weight too. I also get scared if i eat fatty foods. Im 18 if it helps. i just want options