When you feel upset, what do you do to make yourself, feel more relaxed?

I have been quite sad recently. It almost feels like my heart is not communicating with my body. The tears that feel like they should be falling don’t and I become very tense, almost like minor panic attack. I don’t know how to relieve the pain that I feel.
I don’t take any meds, and I am manic depressive. I know that many of you will want me to look into getting on some meds, but I would really rather not. But I am interested in finding out what others ways are there to help relieve this weird feeling.