By being too busy and absorbed in your work, by ignoring the minority cues your body is signaling you, by pushing too hard and not confusing the jaw clenching, neck and shoulder tensing, chest pains and migraines, you gravely endangered your own personal health.

You are like a driver who fails to check his car gauges and lights. You are clueless. You do not have any idea if you are driving on almost empty gas tank or too high an engine's temperature. Next thing you know, your car puttered to stop before you reach your destination.

Or you notice a smoke billowing inside your car's hood

Stress and anxiety do not happen instantly. It happens gradually, slowly building up ready to erupt. Until such a time, there's no way to ignore all that painful, dark and too harmful consequences on your overall health.

It is a good and a preventive measure to regularly “check in our health gauges.” One way to naturally do it is by practicing mindfulness. Sit quietly in a corner. Focus on one thing. Be fully aware of this moment. The here and now. Watch and observe your thoughts and emotions going through a process. Observe in a non-judgmental manner. Concentrate with a disconnected sense. By being mindful you can become one with the moment letting go of your stress, worries and fears.

There are cumulative as well as curative effects if you are constantly mindful daily. You will worry less. You will no longer fall into the trap of anxiety and panic attack pit.

Mindfulness can be easily integrated into your routine. When you eat your meal, just eat and savor every morsel of the food. When you wash dishes just enjoy how your hands feel when submerged into the water and how slippery the dish soap feels. Think of nothing else just the sole activity you're doing. That's how simply it is. If you want to do mindfulness activity with matching meditation, chanting a mantra or ringing Tibetan bells by all means do so. Different strokes for different folks, as they say.

Here are more ideas to naturally reduce stress, anxiety and stop a panic attack without the meds:

1. Call a friend and invite him or her her for a round of golf or play Frisbee in the park. Exercise in the form of play will do wonders for your body and mind. You will feel good afterwards and even more productive at work.

2. Buy a scent burner and load up on Lavender oil. Lavender scent is famous for its calm and relaxing effects. It induces a sleep-like and peaceful state of mind.

3. Try Image bombardment. When you feel a panic attack about to set in and you start to feel anxious, sweaty and jittery, think of your favorite image. For example: If you like cats, imagine a furry chinchilla cat with a pattern coat and long whiskers purring his way to you. Next, imagine you are feeding a ginger-colored Himalayan cat that just came by your house but meows because she wanted to be adopted by you.

4. When panic attack happens while you are driving you need to implement a distraction tactic. Try to get off your mind from your awful physical sensations and make up a phrase or add the numbers of the car plate ahead of you.

5. Whistle a tune. The process forces you to breathe normally that balances the oxygen / carbon dioxide equation. An imbalance will make you hyperventilate, makes you dizzy and conclusive to panic attacks.

6. Set small goals to accomplish everyday. The action plus the momentum will make you look forward to doing the activity even if you do not feel like doing it at first.

7. Get to bed early. Stick with your bedtime schedule. Sometimes it's tempting to stay a little longer to finish reading a novel or watching a late night tv show but the time deficiency is going to be paid tomorrow. It will hamper your decision making, you lose a bit focus because you're yawning and want to crawl back to bed. You will become moody and short-tempered. This gets worst if you have several late nights stacked up.