In contrast to your post, I found it interesting that the author of the article has pretty much reached a hopeless conclusion after many years of wear and tear, basically resigning himself to the conclusion that anxiety is beyond his control... (i.e. learned helplessness)
I fully agree with you though... I think everyone needs to come to that point of emotional awareness where they understand anxiety to the point of not fearing it, but using it as a gauge in their "life wellbeing" checklist.
I personally find that when anxiety hits for an extended period of time, that's a caution flag for me to step back and take a look at the last "X time period" and do some reflection. Anxiety for me is generally one of those indicators that life has been going in a wrong direction (physically/mentally/spiritually/emotionally) for a little bit too long... It tends to be more of a symptom of larger life issues and in that case you're right, it's always better to find the root rather than hack at the weeds.
I too found that changing my diet and exercising helped.
One of the most effective methods for me is meditation.
Ironically, during meditation, you also accept the anxiety. Or to be precise, you accept the experience of anxiety. The thing is, I also know that all things are transient. That includes anxiety. If you mindfully observe anxiety as it arises, you can literally see it created, come into full force ... and then start fading away.
When the mind starts avoiding the experience of anxiety, it tends to get stronger. Further, the avoidance itself triggers secondary waves of anxiety, so you enter this feedback loop of anxiety.
Ultimately, anxiety is the feeling of avoidance. If you've gained the skill where you direct your awareness at the anxiety itself, you start being able to see things more clearly.
You can learn about this through http://www.urbandharma.org/udharma4/mpe.html or participating in a Vipassana retreat.
There is also the method described by this book: http://www.amazon.com/Feeding-Your-Demons-Resolving-Conflict...
There are also carefully conducted entheogen sessions that can help treat this.
This, so many times over. When someone comes into /r/adhd and asks "I'm having troubles with anxiety, help!" my first response is "cut out caffeine then come back in a few weeks."
People do not realize, caffeine is a drug, it has side effects. One of those side effects is anxiety.
More importantly though you're right. I was in a really bad place and it finally pissed me off enough to do something about it.
My wife had panic attacks for years until she was persuaded, for other reasons, to stop using caffeine and artificial sweeteners. A couple of months later, her panic attacks stopped, and they haven't returned. She's convinced one of the sweeteners -- she mostly used cyclamates, but also some sucralose -- screwed with her brain chemistry. (She's always avoided aspartame as it gave her a splitting headache, so it wasn't that.)
There are plenty of reasons to avoid artificial sweeteners, so I wouldn't necessarily weight this anecdatum too heavily, but I thought it worth passing on anyway.
-stops having anxiety attacks
-blames artificial sweeteners for anxiety attacks
???????
edit: I don't remember where I have this idea from, and it may be stupid, but it kinda stuck with me: if you can't find out how to solve a problem, try to find a way to make it worse, as that can give you hints how to overcome it. I have no idea how this could be applied to anxiety, not in general and of course not to yours; or wether that's a good idea even (surely might not be without friends or professional care around). But since you said you're all out of clues I thought I'd mention it anyway, even if it's just to bring people "out of the woodworks" which will tell me why exactly this is a bad idea (I really have the feeling it might be). I'll simply trust you'll not go off and do something dangerous with it; but maybe you can reverse engineer it a little that way.
Some other things that helped me a lot were to just tell my friends up front that I felt like I was having a panic attack. You'd be surprised how little amount of other people will judge you for saying it. Most people offer up advice and feel sympathetic, so telling them usually helped me calm down. I also went out and bought a bicycle and a basketball hoop. When I was feeling like I might have an anxiety attack, I'd just go outside and shoot a few hoops (I suck at sports, it was just something to do), or I'd go ride my bike around.
I did try herbs. I never took prescriptions. I don't think herbs every actually did anything, but sometimes it felt good to just be "taking action" and they had a placebo effect in that sense, I guess. That's just me, though.
Also, I take stuff really personal usually, and I'd bottle stuff up. I used to get very frustrated when something I'd been programming on for awhile hits a snag or I can't figure out how to do something, despite weeks of Googling and stuff. It may sound lame, but sometimes it felt really good to just let it all out. Whether it was crying or yelling or whatever. I had one time driving home from work, having a panic attack, that I couldn't handle it and I just started crying for some reason. It felt great after. I had other times where I'd just yell in my car and that'd be enough to kind of derail an anxiety attack.
I don't know man, I don't think there's really a 1 size fits all solution to anxiety. It's just finding something that you can use as a tool to help yourself get through that 1 moment in time. Don't look at solving the whole thing, just look at solving each panic attack, and then use those tools to get you through 1 day, 1 week, 1 month, etc.
The rubber band thing works because it interrupts the usual pattern of feedback loop where the anxiety builds and feeds on itself.
You mentioned breathing. You are talking about deep, yogic breathing? This is where you engage the diaphragm, ribs, collar bones, breathing smoothly, deeply, and quietly.
In any case, I found that anxiety, like procrastination, is the symptom rather than the cause. Anxiety arises from deeper issues. Those deeper issues are addressable.
Our life in the creation of our minds....so the first thing to do is make sure you're eliminating toxic thoughts that can cause anxiety and spur panic attacks. After that, the herbs can be of tremendous helps without the harmful side effects of benzodiazepines.
Anxiety destroyed my 20s. It kept me home-bound. I rarely went out and would have attacks at the grocery store all of the time. Early on I hoped that things would come to a head and that I would eventually be immune to it, and stronger for it. But that never happened. I was afraid to seek help because I assumed they'd put me on meds that would dull my thinking. Looking back, that probably would have been fine. At every turn anxiety held me back. A stupider but freer me would have been welcome.
After a lot of self-analysis and experimentation I discovered that about 70% of the problem was the Pepsi I was slugging down every day. For my body, sugar and caffeine together are like crack. I switched to diet and dropped about half of my daily anxiety in a few months. I eventually cut the caffeine out altogether. Daily anxiety almost entirely dropped, with occasional spikes for stressful situations. A friend told me to look into choline. I'm not a supplements guy, but it turns out eggs have plenty so I started eating eggs every morning. I also started running which has had a huge impact on my mood. After a while I rarely had anxiety. In fact most of the anxiety was from worrying that I was going to have an anxiety attack. I'm not cured - I don't like certain situations and those can still bring out an attack. The good news is that it's now at a point where I can fight back and "be brave", which I always though would fix it but never did. That actually works most of the time now. That was just impossible in the past.
I used to think that caffeine was making me smarter. It was definitely giving me bursts of ideas, but ultimately it didn't give me anything I wasn't going to have already. I was abusing a drug, not thoughtfully taking a medication.
I basically had to become enraged at how my life was going in order to do something about it.
The bottom line is to never stop trying to solve it. Try the meds, exercise, diet, meditation, electroshock, whatever. Try everything until you figure it out.