Anxiety and panic can often be a result of uncertainty. This uncertainty can be removed only if you have a knowledge of the subject. Knowledge gives a clear picture of what is to be expected. Once you have equipped yourself with some knowledge, you will realize that the problem is not as bad as you might have imagined. Take help from some others who have been in the same situation, what they did to overcome, what is to be expected. Read about it in magazines and books. Do a thorough research and you will eventually find your anxiety vanishing. 

Diet plays a very important role in preventing anxiety attacks. In such situations, you may feel like skipping your meals. If you don’t have a proper meal then your body’s energy requirements will not be met and the level of blood sugar will drop, making you feel nervous, irritated and anxious. Keeping yourself hydrated is also very important, otherwise, you will end up in the panic mode. Make sure that you drink at least 8 glasses of water each day. The risk of anxiety attacks also increases if you have excessive acid in your body. Therefore, food products which are high in acid, such as dairy products and processed foods, can promote anxiety and panic. Try to include fresh fruits and vegetables in your diet. Limit the intake of beverages such as soda, coffee and tea, as caffeine also promotes anxiety. 

There is no doubt that the odds of experiencing an anxiety attack are raised tremendously if you are in a stressful situation. There are a number of possible reasons which can cause stress, for instance, work, rush hour traffic and personal relationships. Lessen whatever is creating the stress. Sometimes ignoring the stress causing situations can be of great aid. You can simply walk away from the stressful situation and then return later with a clear head. Take regular breaks at work, one in the morning and one for lunch. 

Regular exercise is of utmost importance for having a healthy life. Not only does it promote physical well being, but it is also advantageous for mental health. You can lower the risk of anxiety attacks or abolish them completely if you indulge in regular physical exercise. Studies have shown that endorphins are released in the brain because of exercise. It also provides your mind with an increased dosage of serotonin which lowers anxiety and stress. Also, you don’t have to involve yourself in some intense training routine, light physical activities such as walking, cycling or swimming are sufficient. You can improve your outlook for the rest of the day by kicking your day off with a physical activity. 

You can reduce anxiety attacks by employing a number of relaxation techniques. For instance, meditation is a very effective calming method. It involves focusing on freeing yourself from all thoughts which might have been puzzling you lately. Body massage using essential herbal oils also help in relaxing. Deep breathing belongs to the category of self meditation. By breathing deeply, your body is overwhelmed with oxygen supply which promotes a calm feeling. You may even try listening to soft music as it provides a strong therapeutic stimulus to the mind. 

Whenever you feel like you are going to have an anxiety or panic attack, then immediately stop the activity that you have been doing. Give a second thought to the situation in which you are. Ask yourself, “Is this really worth it?” It is quite helpful to ask such questions as it stops negative thoughts. If you find that your current thoughts are not very useful, it becomes quite easy to let them go. 

Experts define anxiety as the fear of future. So, one way to get rid of this problem is by attacking the root of the problem which means that you can protect yourself from anxiety attacks by keeping the thoughts of future away from your mind. Instead of the latter, try to focus on present as much as you can.