The first thing you do when you observe you are about to have an attack is meditate and think about what caused the attack in the first place. This makes you know what to [do] immediately and if possible [to] solve the problem.

If it was that easy. Successful meditation needs training. However, there's no guarantee it helps you if you trained yourself for ages thinking about the source of the stress. The human brain is not made to think NOT of something. The thought of the stressor comes back sooner or later.

I don't believe in medication either since there are too many side effects. But often getting out of a situation or avoiding it is the only help.