I think 'avoiding' (the panic attack) is not the right word. Because when you try to avoid something, it bumps up again. I believe 'control' or 'manage' (the panic attack) would be the most appropriate words.

However, you should adopt the non-resistance method. Do not interfere with your mind activity. Let it respond the way it does naturally. All you have to do is remain neutral. You should learn this disidentification technique if you want to avoid (or control or manage) your panic attack successfully.

This is the first and foremost step. Everything comes only after this (either medication or CBT). I know what you are going to say. Yes! I'm asking you to experience the panic attack standing neutral. Then it comes and passes away! It surely doesn't do any harm to you.

This technique works perfectly though your panic attack is severe.

'Letting-go-everything' is the only way to go beyond mind. If you believe in this, though you suffer initially, you'll overcome panic attack completely.

All scriptures also emphasize this truth. So accept whatever 'is' at this moment.

You might suffer initially when you start surrendering yourself to the present moment. But later you will get out of the panic attacks for ever. It's true!

All you need to do is- be objective (stand neutral) and surrender to the feeling of panic attack. Can't you do this for yourself to avoid panic attack?

Don't take substances that stimulate your anxiety. For example, coffee, tea, alcohol and salt etc. You should also reduce the intake of sweet refined foods.

There are some natural substances which can calm your anxiety like antidepressants. You must take any of them to maintain mental equilibrium and remain calm.

Here are the food substances which pull down your anxiety and maintain serenity…

* Wholegrain cereals
* Brewers yeast
* Stone fruit
* Wheat germ
* Asparagus
* Molasses
* Beetroot
* Paw paw
* Spinach
* Avocado
* Carrots
* Celery
* Fish
* Eggs

Besides these, there are specific nutrients which can reduce your anxiety. They are…

Calcium

You can have calcium in milk, yogurt, soy, dark green vegetables and dried beans.

Magnesium

You have magnesium in Beans (black), Broccoli (raw), Halibut, Nuts (peanuts), Okra (frozen), Oysters.

B Complex Vitamins

B-Complex vitamins are a mixture of eight essential B-vitamins that our bodies require on a daily basis. They are B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin).

'Give the body what it needs and the body heals itself'-remember this forever. All the above food substances act like medicine.

This kind of Nutrition therapy is safe, simple, cost-effective and scientific. It will surely sooth your anxiety.

There are many reasons for social anxiety. For example, shyness and inferiority. These make a vicious cycle which you feel difficult to overcome.

You may feel fearful in meeting new people, eating with others, talking with authorities or public speaking or public performance.

If you are anxious facing any of them or other social situations, don't worry! You can overcome it totally. But you should be patient (for long time) following some strategies.

I strongly believe 'Behavior Therapy' is a successful method for overcoming social anxiety (or anxiety in social situations). But you have to spare significant amount of time and effort.

Never avoid whatever the social situation that makes you anxious. You should face it. You must be ready to endure even a temporary increase in your anxiety and other symptoms (to be totally free from social anxiety).

Remember, only you know what triggers your anxiety and avoidance. So observe and note them in order of difficulty.

Here are a few things you should follow to face and overcome social anxiety…

* Wait in the feared situation.
* Do not stop the exposure session until your anxiety  will come down at least a little.
* Devise tactics to deal with them.
* correct your wrong beliefs or thoughts.

Be objective in Knowing your beliefs and thought patterns. Correct if they are misconceptions. This helps you to be in control and cope perfectly.

If you are shy, you unconsciously believe that everyone watches you. It's absolutely wrong! Look closely at people around you. They won't truly watch you! Know that it's a misconception. This gives you great relief.

And finally, whenever you feel anxiety in a situation, tell yourself…

    * I'm anxious yet I'm here and that's a victory.
    * This is tough, but it will soon be over.
    * Breathe slow and deep.
    * I'll see how many people are really watching me.
    * I'll be fine in a bit if I don't avoid this situation.
    * If I can stay in this situation for 15 minutes, I'll be proud of myself and it will be easier the next time.

This kind of practice helps a lot in overcoming social anxiety. This behavior therapy is always safe, free of side effects and the results will be highly effective.

Tip 1: Know The Symptoms Of Panic Attacks

You should definitely know the panic attack symptoms. Because when you experience any of them, you can act immediately before it's really a problem.

Tip 2: Have Complete Awareness Of Your Surroundings.

Use all your senses and notice sense perceptions. For example, if you are getting a panic attack while you are at the sink, see the water flowing, hear the water sound, feel the touch when you wash your hands, and smell the fragrance of the soap.

Tip 3: Observe Your Own Inner Self Talk

Always be vigilant and observe what your mind thinks continuously. Try to be neutral and listen to it as if you were listening to someone else.

Tip 4: Focus On Your Breathing

Slow down your breathing. The slower the better. Go along with your inhalation and exhalation. Try breathing in this fashion: Breathe in with the count and breath out with the count of 10. After a few minutes, you'll feel better.

Tip 5: Talk To Yourself In A Positive Way

Talking to yourself positively helps you a lot. For example, 'Right now I'm little panic. But I'll be ok within minutes' etc. Thinking positive, visualizing positive will have soothing effect. Whatever the situation you may be in.

These are some of many important tips for controlling panic attack. Follow them regularly. Definitely you'll see good results.

In other words, you can become anxious because of your own thought process. For example, if you think often, 'Oh my God, what will the future hold for me about this thing or that, this event or that', you'll feel anxiety.

On the other hand, if you think over some situation or event that happened in the past, you will become anxious. For example, if you were bitten by a dog in your child hood, you will become very anxious if you see a dog even now.

So anxiety is the result of mind reflection over past or future.

The physical effect of stress and tension are very damaging to your body. But there's nothing to worry! You can attend and treat anxiety with meditation.

Meditation is better than drugs or years of psychotherapy.

How To Meditate?

Early morning is the ideal time to meditate. Yet, any convenient regular time will do. Choose a place that's completely private, free from undue noise and free from interruptions of any kind.

Sit upright with your spine relatively straight—on a bed, on the floor, on a cushion, or in a chair (whichever is most comfortable to you).

Next, close your eyes and relax for a moment. This calms your body and mind.

After sometime, your subconscious mind starts revealing itself. Then be alert and attentive. Be a witness for your own mind revelations. See the thoughts and emotions as mere thoughts and emotions rather than 'me' and 'mine'.

Don't interfere with that 'let-in-go' process. You have to meditate like this every day.

You need great patience. Don't say, "I've meditated for a week now still no change", "I can't control my mind", "My mind is only getting crazier or I cannot get rid of negative thoughts and tension etc." Just learn to be patient with all these.

Then one day you will go beyond your mind. You will realize the gentle pure silence at the core of your being. That's the end of anxiety, panic attack and every problem.

Remember, anxiety comes and goes (It's rarely continuous). But the pure silence within you is always there. It's always permanent.

So practice meditation and treat your anxiety for ever!
 

1. Know How Your Anxiety Generates And Works

You have adrenal glands in your body. When you feel tense, anxious or panic, the glands secrete adrenaline. The adrenaline rush in your blood creates fight or flight situation (that is- face the situation or run away from it).

When you are anxious, you will secreting too much adrenaline. That's all.

2. Face The Anxiety

Never escape from the situation or event that creates anxiety in you. Face the anxiety boldly. Take whatever anxiety gives you (physical symptoms) and let it be.

Well, this may seem easier said than done. But with practice you can master the art of accepting anxiety without adding any more to it. Accepting whatever 'is' at the present moment helps you to get your mind under control.

If you learn to face the anxiety attacks, they will become weaker and weaker and one day they will disappear altogether.

3. Don't Hide Your Anxiety While Recovering

On the way of accepting things as they are and facing the anxiety, you are learning being yourself. If you pretend there's no anxiety, it doesn't go and more adrenalin joins your blood.

Tell yourself that it's no sin to be anxious. You don't mind telling people if you have a cold, right! Treat it the same way. Don't hide yourself.

Finally, if you practice these three steps, you will get better on your own timeline.
 

The side effects could be nausea, vomiting, changes in sexual behavior or anything. So it is important to know about the common side effects of the anxiety medication you are considering.

Though it's impossible to predict exactly what side effects you will experience, here are some social anxiety medications and their possible reactions…

1. Benzodiazepines

These are traditional anti-anxiety medications. These are fast-acting sedatives. But the side effects with these highly addictive drugs could be psychomotor slowing, memory impairment and depression and emotional blunting.

2. Antidepressants

* You might get suicidal thoughts with antidepressants like SSRIs. You may feel more agitated and increased hostility.

* You can become over weight and feel drowsiness with Tricyclic antidepressants.

* You have MAOIs (Monoamine oxidase inhibitors). These antidepressants have severe interactions with certain foods and drinks. So you have a life-threatening danger called serotonin syndrome.

The FDA has already warned on all antidepressants. Because you may become more susceptible to suicide. Especially, when you start taking them or when you change your dosage.

3. Beta-blockers

These are most helpful in reducing social anxiety. But they have some side effects too. They are light-headedness, sleepiness, short-term memory loss, fatigue, diarrhea and cold hands and feet.

Don't use at all if you are asthmatic, diabetic and cardiac disease.

So don't take these medication over the counter. Consult your doctor and follow according to his prescription.

Right breathing is the ultimate technique to get rid of social anxiety! Always focus on how you breath. Because breathing restores peace in each of your cell.   

The process of controlled breathing increases your ability to think as well as gives you a moment to truly understand what is going on.

Take deep breath slowly and exhale with complete focus on it.

Usually, when you are anxious in any social situation, you breathe through your chest. It means you are disrupting the balance of oxygen and carbon dioxide that's necessary to be in a relaxed state.

So you need to breath naturally with 'Diaphragmatic Breathing' (stomach breathing).

You can practice this breathing placing one hand on your upper chest and one on your stomach. Take a deep breath slowly and let your stomach swell forward as you breathe in, and let it fall back gently as you breathe out.

Take care that the hand on your chest should have little or no movement.

Try to breath at the same level or at the same depth each time you practice. When you feel comfortable with this technique, slow down your breathing rate.

You might feel you are not getting enough air in (initially) but as you practice you will feel comfortable.

You will have a nice relaxing feeling and you can successfully get rid of social anxiety with this breathing technique.
 

L-theanine, an amino acid derived from Green Tea is the best example of the herbal remedy for your anxiety. Many people say this herb works like prescription anti-anxiety medication. It's neither addictive nor habit-forming.

Here are some of the effective and proven herbs for anxiety…

* Kava kava (Piper methysticum)
* Valerian
* Ashwaganda
* Borage juice
* Bugleweed
* California poppy
* Catnip
* Chamomile
* Fennel
* Feverfew
* Ginkgo biloba
* Ginseng
* Hops
* Lemon balm
* Passion Flower
* Peppermint
* Motherwort
* Mullein
* St. John's Wort
* Verbena
* Oats

Now, let me tell you the benefits of two of the above herbs…
 
1. Ginseng-Benefits

* Ginseng has stimulant properties that reduce stress and anxiety
* Enhances Health
* Relaxing
* Tonic Properties
* Helps to maintain emotional balance

Ginseng herb not only calms down your anxiety but also reduces your tiredness and makes you more active. It also works well for fever and anti-aging. It's a multi purpose herb.

2. Catnip-Benefits

Catnip herb is a member of the mint family. This herb is most useful for anxiety, nervousness and sleeplessness. Because it contains a substance called Nepetalactone. This substance is very soothing.

Catnip also reduces your migraine pain, relaxes your muscles and heals your minor tissue injuries.

These two and all the other herbs mentioned in the list help you return to a state of balance again. 

To deal with anxiety, you should turn inward and understand your own self. Because anxiety is a mind problem. You will find anxiety symptoms when your mind reflects in your body negatively.

Mind is nothing but bundle of thoughts. Your thoughts (whether they are good or bad) lead your mind into a particular direction. If you think negatively about an event or situation, you immediately experience negative energy in your feelings and emotions.

If you usually think negatively or react negatively in any interaction, those negative feelings and emotions drive you towards chronic anxiety.

So your point of view and the way you look at things is most important. Your perception and interpretation of events or situations play a crucial role in creating and relieving anxiety.

This is why you must be vigilant and frequently turn inward to check your thinking pattern. Your mind may trick you to think negatively because it has become a habit.

Break that habit! Always remember that you are not your mind. Tell to yourself this point every time. Be objective and listen to your own mind as if you were listening to someone else.

Similarly observe closely your own reactions and responses in different situations, events and when you interact with people around you. You might feel uneasy first. But you should be patient.

Remember, nothing stays forever! So dealing with anxiety is no more a problem.

Anxiety is mind's reflection in the body. So always try to look from the positive perspective. Visualize positively. Then dealing with anxiety is not at all a big deal. Help yourself, ease your anxiety and reclaim your life.

Despite it if you are anxious, you need Cognitive Behavior Therapy (CBT).