Hm well. I'm going to give you some thoughts here. You don't have mild anxiety. You had a full blown panic attack and you get anxiety over something unreasonable and irrational (eating meals and swallowing). That's not mild and you need aggressive help. You are trying to do this without medication, more power to you. But that means you have to REALLY work hard on the psychoanalysis part of it. You need to be working with a clinical psychologist who specializes in anxiety disorder to work on the why, what and how to overcome. Headache can happen for a lot of reasons and I don't know why yours is happening specifically but tension/stress can absolutely cause a chronic headache. Anxiety is tension and stress. Stretching, proper sleep may help. But I think you have an underlying problem laying dormant. We can try forever to overcome things on our own but it's important to recognize that this doesn't always work and is often just letting things careen out of control. An anxiety attack that puts you in the hospital is serious and untreated, you are almost guaranteed to suffer more. I'm someone that does believe medicine can greatly help but if you are not wanting that type of intervention, then you at least need to go the route of working with a professional to learn how to handle your anxiety in other ways. good luck