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Category: Overcoming Panic Attacks

  1. Diet & Food For Panic Attack and Anxiety

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    Food and Diet for Anxiety & Panic Attack Sufferers

    Food Diet for panic attacks and anxietyWhy is diet so important?

    Food, diet, anxiety and panic attacks are all interlinked. 

    Anxious people either tend to eat too much because they comfort eat, or too little as their so nervous they don’t feel like eating.  If you’re on a crash diet this is also not helpful.  I can assure you if you stick to the diet I will recommend you will feel less anxious and panicky, and as an added benefit you will lose weight. 

    Having problems swallowing food?

    Anxious people often complain of not being able to swallow food.  This is because they are anxious and the body is experiencing the fight and flight response.  This tends to try and stop us from eating because if you need to run away or fight your way out of trouble, then eating is not high on your body’s agenda.  Don’t worry just practice eating when you’re relaxed and calm.  If it’s easier to eat on your own then do this.  In time when you’re stronger you can then start to eat with family and then public places. 

    The Real problem with our Diet

    Most people will fall into this category of the constantly snacking usually on sugary things.  I recently watched a programme on somebody who suffered from epilepsy. He stated he often wanted to sleep after a fit because he used up so much energy whilst fitting.  Anxiety and panic attacks are a bit like this.  You burn up so much energy whilst being anxious and panicky that a quick fix is eating foods such as chocolate, sweets, cake, etc.  Although this initially makes you feel better after a while you feel even worse which I will explain later. 

    Having a good, solid breakfast to start the day is essential.  You would not expect car to start in the morning if the lights had been left on all night.  Our ‘battery’ is the same it needs charging too, to face the day ahead.  Our blood sugar levels are the single most important diet requirement we need to help us overcome anxiety.  If you don’t build a strong foundation then even if you implement other recovery techniques they won’t work. 

    Anti Anxiety Diet

    I am going to be straight with you – you simply have to eat a good solid breakfast or at the very least eat a mini meal soon after a small breakfast. 

    I am not a morning person. Quite often I don’t feel like having a big breakfast.  But I make sure I eat foods that will burn slowly and give me a solid platform to start the day.  For example porridge, muesli, Shredded wheat or Weetabix would be good choice.  Some of the most famous cereal foods, Co Co pops, Frosties, Rice Krispies contain a lot of sugar.  Along with your cereal have a couple of pieces of whole meal toast.  The whole grain is what you need as this will release energy slowly into your system.  I often have a tangerine, apple or banana as part of my breakfast.  Fruit is great for breakfast. 

    Protein is a must for breakfast which you can get from meats and poultry.  Why not have a bacon sandwich, or combine it into the classic bacon, lettuce and tomato (BLT).   Boiled or scrambled eggs for breakfast are also a personal favourite of mine.  Again great for protein.  Protein is good for you as it does not affect your sugar levels

    One of the most frequent issues that panic sufferers face is that roller coaster feeling of being OK one minute and then panicky the next.  One of the main ways of making your body a lot stable is to stop eating junk food.  Crisps, chocolate, cakes, sweets, etc; although seem filling and give you an initial lift, ultimately will leave you feeling worse.  The sugar rush will make you feel much better but there is a sting in the tail.  Once the pancreas releases insulin to combat the sugar you will be left feeling irritable and anxious.  It’s much better to snack on whole grain snacks that release carbohydrates slowly. 

    So what can I snack on?

    Foods like muesli bars, whole grain rice’s, pasta or other complex carbohydrates snacks are healthy for you.  Just check the label as by law they should show the sugar content.  Proteins are good as well as they do not affect your blood sugar level. Examples are nuts, fish, yogurt, beans, eggs, etc.  Fruits are other obvious examples of snacks that are good for you.  Just be careful as some fruits are quite high in natural sugar i.e. bananas. 

    Rather than just picking at snacks it’s much better to have five or six mini meals every day.  You should not be going more than 3 to 4 hours without anything to eat.  Plan out each day when and what you’re going to eat and try not to comfort eat in-between especially on junk food.  It’s also important not to go to bed on an empty stomach.  This will help reduce feelings of anxiousness and having night time panic attacks.  Try to have something light like a yogurt or a small cheese and lettuce whole meal sandwich before you go to bed.  Perhaps wash it down with some milk. This will help keep your blood sugar stable during the night.  People who go to bed on a big meal tend to get indigestion problems and the rebound when their blood sugar drops after the body has managed to digest such a large meal.  The same goes for alcohol.  Although it may help you sleep in the short term as it suppresses the nervous system, the rebound effect will be felt later at night when the blood sugar drops and you feel anxious. 

    Panic Attack Causes which Food

    Often people will have a cup of tea or especially coffee before they go to bed.  This is again a bad idea.  Caffeine is in coffee as well as tea and is a stimulant. It often will make an anxious person more agitated.  I can guarantee if I have a strong cup of coffee it will give me heart palpitations.  I use to get this even before I suffered from anxiety and panic attacks.  So I know my body is particularly sensitive to caffeine. 

    Finally it’s never a good idea to lie in bed too long.  Even if you had a bad night’s sleep its best to get up after 8 hours sleep rather than just lie in bed.  This will help you the following night to get a better night’s sleep as you will be tired, and you need to maintain a steady blood sugar level.  If you went to bed at eleven then get up around seven and have a herbal tea such as chamomile which as good calming properties.  Then have a good balanced breakfast with whole grain, protein and some fruit. 

    Your diet is one of the simplest things you can change that can have dramatic effects to promote your well-being.  To feel the full effects of a new diet may take several months but it is worth it.  You may well see the added benefit of weight loss.  Remember a stable foundation will lead to a much better chance of a full recovery and it’s what your body needs.

    Remember your body needs all the nutritious food it can get as its energy sapping and exhausting work for your body to keep initiating the flight or fight response.  Not looking after ones health by eating poorly is one the main causes of panic attacks and yet it’s one of the most overlooked keys to recovery.   

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    Hypoglycemia Hypoglycemia is a condition that occurs when your blood sugar (glucose) is too low.  Panic attacks can be caused by this.  Whether you have the condition or not it's so important to keep your blood sugars stable to feel well.  Too much sugar and you may feel great for a while, then the crash.  Diet is one of the must under-rated aspects of getting better and reducing the horrible symptoms of anxiety.  There are two books that I have read on this subject -  New Low Blood Sugar and You: The Startling Facts of How Millions of People Suffer from Hypoglycemia (Low Blood Sugar) without Knowing it - The Simple Diet That Can Completely Eliminate This Disease  & The Low Blood Sugar Handbook .  Both go into great detail and have recipes, facts/figures, lists of foods you can eat and programmes to get well.  The nature of the topic can mean that reading is heavy going but it's worth at least reading one book on Hypoglycemia. 

    Food & Drink

    As part of my programme of recovery I strongly recommend that you remove caffeine from your diet completely.   That means no tea or coffee.  I personally think a great substitute is Chamomile (calming properties) or Peppermint tea.  If you buy from supermarkets it tends to be quite expensive.  If you would like to buy in bulk then I would suggest Twinings Pure Camomile  and Pure Peppermint tea .

    If you suffer from palpitations some people recommend Pukka Clean Greens Powder - Organic Bio Nutrients - 120g Powder  (I have not actually tried it myself).  It comes in capsules as well but the powder is better value for money - 1 months supply for £25.  Apparently it does not taste very good so be warned! Amazon seems to be the best price.  You probably wonder what it is - it's a herbal drink.  You mix one tablespoon with a glass of water.  Clean Greens contains antioxidants, chlorophyll, vitamins, trace minerals and enzymes, all of which can help you cope better with our polluted environment and diet. When using Clean Greens daily, you should notice improvements in your digestion, skin appearance and general wellbeing. 

    Multivitamins & Minerals

    Sometimes it's recommended to take Multivitamins & Minerals when you're run down. Any help you can give your body to improve and cope with the burden of anxiety can only help you recover.  I personally took vitamins for a while as I thought this would give my body extra help and a boost to cope with all the stresses placed upon it.  If you feel you need that extra help then below are some popular Multivitamins & Minerals tablets -

    Sanatogen A-Z Complete 23 essential Vitamins and Minerals 90 Tablets  or Sanatogen Vital 50+ Multi Vitamin & Mineral Supplement With Ginkgo & Ginseng Tablets 90 Tablets

    Centrum Performance Multivitamin & Minerals Plus Ginseng & Ginkgo Biloba Supplement 60 Tablets

    Multivitamin and Minerals - 120 tablets, 100% RDA - High quality, unbeatable price

    Seven Seas A-Z Multi Spectrum Multivitamins & Minerals 60 Capsules  


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  2. How to Cure Panic Attack Disorder

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    How to Cure Panic Attack Disorder


    Anticipation Anxiety is a common problem for people who suffer from panic disorder (reoccurring panic attacks).  It is called Anticipation anxiety because the person dreads going into a place where they had a panic attack before.  The dread can be so strong that it will trigger another panic attack just with the negative thoughts conjured up in the person’s imagination.  This whole process is a self-fulfilling prophecy and leads to a negative cycle.  Quite often the sufferer will tell themselves on top of their wonderful imagination which is producing lots of horrible images that they cannot cope.  Thoughts such as

    -What if I go crazy in this situation and somebody calls the police and I will be taken away and locked up in a cell, etc. 

    -How am I going to escape if I have a panic attack on plane somewhere - what if I cause a scene on the plane and we get diverted, etc.

    -What if I collapse at the shopping mall as my legs feel so wobbly.

     anticipation anxiety

    Lack of Confidence

    There are a million different things that sufferers can imagine within everyday life activities where they believe they just cannot cope.  These thought processes will actually cause a panic attack in the exact situations you don’t want and will leave your confidence at an all-time low.  Your body and mind will become extremely sensitized to these situations resulting in more panic attacks and anxiety.how to cure panic attack disorder

    So How do you Cure Panic Disorder?

    The work has to be done before hand with positive affirmations which can help you cope.  More importantly do not run from the perceived fear (WHICH WILL REINFORCE THE PANIC) but to stay calm, relax and tell yourself the positive affirmations.

    Positive affirmations are statements you repeat that affect the subconscious mind, making it act to attract success and improve your life.’

    Most importantly you have to stay in the situation and face the panic attack all the way through.  No matter what it throws at you, you have to be strong.  Every person who has suffered from panic attacks will tell you that after the attack was over it never actually harmed them.  Once you actually stand toe to toe with it, without fear, you will find it has NO POWER OVER YOU

    This will breed new confidence inside you to get your life back on track and get you enjoying life again.  

    However there is another aspect you need to get under control.  Once you’re in you’re a situation which is causing you panic, you do not scan for everything in the vicinity that may trigger a panic attack.  This is sometime known as hyper-vigilance.

    The definition of hyper-vigilance is

    ‘Hypervigilance is an enhanced state of sensory sensitivity accompanied by an exaggerated intensity of behaviours whose purpose is to detect threats. Hypervigilance is also accompanied by a state of increased anxiety which can cause exhaustion. Other symptoms include: abnormally increased arousal, a high responsiveness to stimuli, and a constant scanning of the environment for threats.’

    You may also start to use your wonderful imagination to worry how events may change.  For example you scan a room for the exits in case you need to 'esacpe' quickly.  Then you start imagining 'what if' the exists get blocked.  This encourages you to become panicky. Your mind in a panic state has because an expert at picking up threats which in turn causes strange bodily sensations.  Our bodies are all unique, but for you perhaps tightness in throat or a missed heartbeat automatically produces scary thoughts.  These in turn produce more adrenaline which produces more odd sensations.  A person happy in their own body does not look inwards at their body functions.  We are not designed to think this way, so when we start scanning externally and internally we are naturally going to feel anxious.

    Things that we are interested in we tend to notice far more easily.  Every little sensation of anxiety to a panic attack sufferer can be interpreted as some imminent catastrophic event.   A de-sensitized person would just ignore these sensations and of course they would just go away.

    An example of how we consciously and subconsciously pick up things is say you wanted to book up a holiday to Egypt but you don’t really know much about the country.  You might ask friends who have travelled to Egypt and coincidently they telling you what a wonderful time they had.  Then you start noticing adverts on the TV promoting Egypt.  A week later you read an article in Sunday newspaper promoting the tourist spots for Egypt.  All of a sudden it looks like everyone is going to Egypt on holiday.  The fact is Egypt is a popular holiday destination and adverts/ reviews are always on TV and in papers, but because you’re interested in Egypt you start picking up on these things.  It’s exactly the same with panic attacks.  Your mind has become preoccupied with studying every symptom and trying not to have panic attack.  The result of this is that you end up having one because you notice every little bodily sensation -fear them.

    To Recap-

    • To make your recovery long term you have to stand firm, and see a panic attack all the way through to the end.   A PANIC ATTACK IS – NOTHING – YOUR BODY IS JUST BLUFFING THAT SOMETHING IS WRONG.

     • You must live your life confident that whatever life throws you can cope.  If you anticipate threats internally and externally you will never believe you are free of panic attacks and will therefore fear them.  You will be subconsciously telling your mind to trigger anxiety.  Only when you wake up each morning positive in the fact that anything life throws at you can cope will you truly be free from anxiety.  Through Meditation , relaxation, breathing and positive affirmation you can reprogram your mind to start believing this.


    I would recommend you read my Tools of Recovery for products that can help you.

    Here are some books I would recommend -

    Feel The Fear And Do It Anyway: How to Turn Your Fear and Indecision into Confidence and Action
    Overcoming Panic
    Overcoming Panic and Agoraphobia
    The Anxiety Cure
    The Panic Attack Recovery Book
    Panic Attacks: What they are, why the happen, and what you can do about them: What They Are, Why They Happen and What You Can Do About Them

    Other Articles
    Claire Weeks - Self Help For Your Nerves
    Prevent Panic Attacks - Challenging the Thoughts which Cause Panic
    How to Cure & Recover From Panic Attacks

    20 Strategies to Help You Cope with Panic Attacks


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  3. Why do Panic Attacks Keep Happening?

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    Why do Panic Attacks Keep Happening


    The crucial point you have to understand if you wish to overcome panic attacks is The POWER OF THOUGHTS is so in important.

    Once a person has become sensitized due to their thoughts, they become anxious over things they didn’t use too.  I will give you several examples.

    If a panic attack sufferer were to read about somebody who died unexpectedly of a heart defect, this will be enough to trigger panicky feelings.  People will often use their imagination on future events such as when they need to exert themselves and then think 'what if I have a heart problem.'  They say to themselves 'My heart often beats very fast when I have panic attack and sometimes I get palpitations.  This means I must have a heart problem'.  The problem with this thinking it creates worry, then stress, and ultimately the individual will have a panic attack when they go jogging or play football.

    For Example John, he use to love going to concerts but the last time he went to a concert he suffered a panic attack.  His friend asked him if he would like to go to a concert because he has free tickets.  John immediately said yes as it was a band he really wanted to see.  As the date of the concert drew closer John starts to worry about it.  He thinks to himself I use to get so excited about these things but now it’s a nightmare.  He images himself in long queues and how anxious he is going to feel.  He thinks 'what if I feel a panic attack coming on in the middle of the concert with all those people around me, how am I going to escape?  What if I do something crazy and make a fool of myself ?'

    Sarah has a presentation to do at work.  Sarah use to enjoy making presentations to showcase all her brilliant ideas.  Recently her mother had passed away and her relationship with her boyfriend has not been going well and she feels very stressed.  Sarah has been experiencing scary sensations that she has not felt before.  The presentation has been playing on her mind.  She starts to think what if I start to sweat whilst making the presentation, will anyone notice?  What if I start gasping for breath in front of everyone will they laugh?  She has also been feeling very faint and thinks she may collapse especially as her legs sometime go wobbly.

    All of the above scenarios cause anxiety.  Although nothing has actually happened to cause harm to anyone, the strange sensations have caused worrying thoughts which have in turn caused REAL PHYSICAL CHANGES.  

    From this we can deduct that –

    1. The way in which we interpret the sensations we feel is crucial in producing panic attacks.

    2. Whilst in a state on anxiety if we conclude that the feelings we are experiencing are the prelude to having a heart attack, going mad, fainting then its is only natural that we are going to panic.

    3. The power of thoughts has complete control over our bodies that’s why professional athletes will train their mind as well as their body to enhance performance.  In other words what we think influences our bodies.

    Why do panic attacks keep happening?

    Well if you think about this logically there is method to all this madness.   All these sensations are intending towhy do panic attacks keep happening make you remove yourself from danger (the fight or flight response).  Therefore these physical sensations and mental feelings of impending danger are there to help us, but clearly they are not doing this.  They seem to maintain a cycle of panic attacks.

    What is happening is when we enter certain situations the same old sensations keep firing off, and this is the crucial part, – WE FEAR THEM.  If we never worried and if we totally accepted these feelings.  If we let our bodies relax and go as calm as possible and just laughed, the panic would go away.  However to maintain these cycles we must be doing the opposite.

    • Avoidance is a common ‘safety behaviour’.  This term means that the sufferer will take action to avoid a place, person, (whatever it maybe) that’s causes the fear reaction.  The fear can be something external but the person also fears the internal sensations of feeling faint, rapid heartbeat (whatever makes them fearful.)    After a period of time the reaction is so normal that the person often does not even know why their panicking – it becomes habitual.  The classic places tend to be busy places like supermarkets, shopping centres.  This leads onto places within places such as lifts within shopping centres and the back of shops.   Airports are often described as the worst place as they involve queuing, talking to passport control, confined spaces, etc.  Environments which could also trigger sensations also become no go areas such as steam rooms which recreate the sensation of not being able to breath properly.
    • A safe person is another issue that can reinforce panic attacks.  Its very common in child panic attacks.  A ‘safe person’ means that the sufferer will not venture in certain places without a person who they perceive can look after them.  In an extreme case a person will not venture out at all without a ‘safe person’.  The inability not to be able to leave home is often called agoraphobia. (A book I recommend on this is Overcoming Panic and Agoraphobia )
    • Sufferers will often self-medicate in some way which will lead to the cycle of panic attacks reoccurring.  For example a person may use alcohol or tranquilisers to help calm them down.  There are many different things that the sufferer may bring in order to cope with the situation.
    • As described earlier, many people will try to avoid over exerting themselves in case this brings on a panic attack as many of symptoms are similar to when you are exerting yourself, i.e. rapid heartbeat, increased breathing, etc.
    • One of the most frightening sensations is light headiness and your legs feeling they are going to give way from underneath you.  This will lead to the panic attack sufferer sitting down or leaning again walls to help combat the feeling.  Of course they are not really going to faint or collapse but the fact they support themselves with some object reinforces the behaviour.
    • People often undertake rituals in order to counteract the horrible sensations they feel.  So if they feel they cannot breathe properly they will open windows or go outside for fresh air regularly, or they will continually carry paper bags to help with hyperventilation or feeling sick.

    Your reactions to the above symptoms and sensations are the reasons panic attacks still keep happening.  The human body is setting off warning signals that there is danger present.  Of course when we analyse the situation there is no real threat to our lives.  Walking into a busy shop, driving a car, not having a safe person with you is NOT A REAL DANGER.  Your mind and thoughts have created this environment and it’s only natural that you want to run from this.  However in doing this you are only making things worse and reinforcing the nasty feelings.


    This is the million dollar question and requires a lot of hard work and persevering as these feelings have become so engrained it can take many months to start mastering how you overcome panic attacks.

    Without doubt the first step is to start work in the quiet of your own home.  You have to start reprogramming your mind before you enter the situation which causes panic attack.  Remember all the good things you use to enjoy about the situation. So if you’re getting panic attacks in large supermarkets think of the nice reasons why you are entering the shop. 

    This should not be that difficult because people are not born with panic disorder, it is a leant behaviour.  It cannot even be classified as a mental illness its nothing more than a habit.  So just remember before all these sensations happened, how would you have entered these shops.  You would have probably gone in through the doors and seen the lovely fruit and vegetables and thought I really fancy a particular type of fruit.

    Most large supermarkets have clothes areas now and you probably thought while I’m here I going to browse for a new pair of shoes.  You may then have looked around the shop and thought you are going to try some new dish you haven’t eaten in years.  Remember the bread counter and smell the freshly cooked bread.  Think of how great that fresh bread is going to taste.  Do you get the idea?

    You have to think of the positive things that will happen rather than imagining all the negative scenarios.  I would thoroughly recommend reading some mediation books and getting some relaxation cds or downloads from the internet - See my resource page.  This will only be effective if you put the time and effort in, but it is key to re-programming your mind.  Start believing that there are no threats in a supermarket and the reasons you are entering the supermarket are all good, except you need to spend money at the checkout!

    Furthermore if you feel anxious when you enter a supermarket its imperative that you do not the start to think what if I have a Panic attack here, Will I make a fool of myself, what if I collapse, etc.  YOU CAN ONLY HAVE A PANIC ATTACK IF YOUR THOUGHTS ESCALATE FROM ANXIETY TO THE PANIC LEVEL.

    When you have all these horrible sensations such as feeling faint and your legs going wobbly you may use a shopping trolley to lean onto, which reinforces what you’re thinking.  In order to gain confidence and change the way you think, do not react to what you’re thinking and feeling.  In this case leaning on the shopping trolley is not helpful.  Instead reinforce what you have been practising in your meditation.  Think how strong your legs feel and that you have had these sensations before but you have never collapsed.  Laugh at the sensation and tell yourself it’s your mind trying to fool you but you know it’s wrong and soon you will feel great about yourself again. 

    Tell yourself that you are a fantastic, confident person.  Distract your mind by calmly looking at the food and thinking of what meals you are going to plan for the rest of the week.

    Do not worry about the checkout and queues at the end.  Just take everything as it comes and relax as best you can.  Let your body go as loose and flexible as it can.  You know this cannot harm you and you are confident in your ability to cope.  If anything, openly hope you will get a panic attack as this will give you all the practice you need to overcome this, and help you overcome the fear of having one.

    You will have good days and bad days but over the forthcoming weeks you will start to feel much better about yourself.

    Do you have bad and good days?  Does this article help you to think more positively??


    Here are some books I found helpful in my recovery. If you feel you need some extra help I would recommend these books as a good starting point.


    Understanding Panic Attacks: and Overcoming Fear   A very thorough and popular book on panic attacks. The book is easy to read and has a lot of common sense techniques. It gives a great deal of information on the back ground leading to panic attacks and goes behind the biology of panic attacks. It focuses on cognitive behavioural therapy tools to help you and a lot of the practical advice I advocate is in this book.
    Panic Attacks: What they are, why the happen, and what you can do about them: What They Are, Why They Happen and What You Can Do About Them A book thats over ten years old but the same principles apply to day as they did then.  A good book that covers what to do whilst having a panic attack and an interesting chapter on how to help others with panic attacks.   It has some useful tips and will be helpful for anyone suffering with panic attacks, anxiety and agoraphobia.

    Anxiety and Panic Attacks - Their Cause and Cure   An Amercan book and definately one of favourites.  Fun, easy to read and has a stepped program to recovery.  This book taught me some things I did'nt know about panic attacks and is written by someone who has gone through it.  The author has also set up a very useful organisation that helps people recover.  The book was written in 1993 but everything is still completly relevant.
    How to Stop Anxiety & Panic Attacks: A Simple Guide to using a specific set of Techniques to Stop Panic Attacks, Agoraphobia, Social Phobia, Fear of Driving or Flying and Stress   Written by a fellow panic attack sufferer who really has a personable approach to panic attacks.  The book really goes in depth in the emotional and psychological factors.  The description of panic disorder was exactly how I felt and you can definately feel empathy with how he describes the struggles involved.  Geert (the author) also has produced good videos on you tube and a helpful program at ilovepanicattacks.  Highly recommended.

    Free Yourself From Anxiety: A self-help guide to overcoming anxiety disorders   A book with a very caring attitude for anxious people with some great case studies of people who have various anxiety related issues.  Lots of sensible, useful and practical information you can apply to everyday life.

    Feel The Fear And Do It Anyway: How to Turn Your Fear and Indecision into Confidence and Action .  One of the first books I read in my recovery.  Its very popular book.  Even though its not really designed for panic attack sufferers, the information is still very relative.  How you live your life and lifestyle is crucial to overcoming fear.  

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    Like what you read?   


    If so, please join to receive exclusive weekly tips & tools to overcome anxiety and panic attacks, and get a FREE COPY of my eBook, How to Recover & Cure Yourself of Anxiety & Panic Attacks! Just enter your name and email arrow right


    the secret blod the secret........