I feel I'm moving foward but some days stoop low again and panic and freakout

For more info, I'm 17. I have dealt with anxiety my entire life. It has never been bad up until teen years. When I was younger I used to have panic attacks in the mornings of fear of throwing up, but that's because I was on ADHD medication that made me not eat and that caused my stomach to hurt which made me fear vomiting. I'm a heavy smoker to be honest (weed) and I've cracked down on it recently and slowed down a little with it and I do notice a difference. I feel so happy and fine with friends and especially smoking with them because I don't feel like I need to panic, usually when I am high I would panic sometimes but calm down but one day all that went to shit after I smoked too much and basically greened out. Ever since then I've been panicking ten times easier at just thoughts, like "oh shit im panicking" and it gets worse. My vision gets disoriented, nothing like being dizzy or anything. I just don't know what to do, yeah it goes away when I distract myself but I am so sick of living through this. It has affected me mentally in a terrible way and I just wanna be the happy person I was a few weeks ago before my anxiety got terrible. I'm looking for a solution that isn't pills or therapy because I don't wanna end up being a zombie and the therapy thing rlly doesn't work well for me and I know home remedies are out there.