Doc prescribed me .5mg xanax (alprazolam) for only when i feel a panic attack coming on, ie-a stressful day. what can i do to calm myself down when not on medi?

Multiple options: Therapy, counselling, meditation have all been found helpful; combine that with regular exercise and healthy eating to reduce overall anxiety. Please discuss your options with your doctor; if you have more anxious days than not, a daily medication may be the best choice. Together the two of you can design a treatment plan that's right for you.

Breathe: Have you tried various breathing techniques? Or even progressive muscle relaxation. Progressive muscle relaxation is especially wonderful for calming the mind when trying to fall asleep.