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Being hungry can depress your mood and make you more susceptible to panic attacks. Keep your blood sugar regulated by eating regularly and not letting yourself get too hungry. Have small snacks in between meals as well. Never skip meals. This causes a blood sugar crash and will depress your mood. Eat as many fresh foods as possible. There isn’t much research confirming it, but healthy eating does have some links with less anxiety and stress.  If you’re often on the move, plan ahead and pack some snacks. A quick granola bar or bag of nuts can prevent a blood sugar crash. While many herbs and essential oils claim to reduce anxiety, only a few have been studied. Stick with treatments that doctors have evaluated and approved for anxiety-reduction. Always consult your doctor before taking herbal supplements to make sure they won’t interact with any medications you’re taking. Some herbs that may be effective are passionflower, chamomile, valerian root, and lavender. These ingredients come in supplements or teas that you can take daily. Always follow the dosing instructions on these products and don’t take more than directed. Kava was once considered an effective anxiety treatment, but new studies show that it can cause liver damage. Avoid this treatment. These substances might make you feel better in the short-term, but they could increase your anxiety and risk of panic attacks. Avoid all illegal substances, and keep your drinking limited to 1-2 drinks per day. Since nicotine is a stimulant, avoid smoking as well.  Some drugs, particularly hallucinogens, can trigger panic attacks.  If you regularly cope with your anxiety by drinking or using drugs, you may develop an addiction. Speak with your doctor if you have trouble quitting.
Eat at regular times to avoid a blood sugar drop. Try some calming herbal treatments. Avoid drugs, smoking, and excessive drinking.