Symptoms of panic attacks are similar to generalized anxiety: fear, worry, dread, and apprehension, irritability and trouble concentrating, sometimes with tremors, muscle tension, restlessness, fatigue, shortness of breath, racing pulse, sweating, dry mouth and chest pain. Symptoms of anxiety attacks are just more intense, coming on suddenly and peaking in an average of ten minutes.
Identify Triggers
Crowded rooms, upper floors, or getting on an airplane may be situations that consistently trigger anxiety attacks in some people. It is empowering to make decisions and plan for good self-care. Not all situations can be avoided, but it is okay to sit near a door at a big wedding or to ask for ground floor accommodations.
Long slow deep breaths, through the nose with the mouth closed, will quickly calm the body. Putting both feet on the floor is grounding. Walking or doing push-ups also helps by using the body's response to stress in an active way, so that fight-or-flight chemicals are quickly transferred from the blood stream into the muscles.
Gain Insight
Therapy that is insight-oriented brings to light self-defeating patterns so they can be side-stepped or done differently. Insight meditation, taught by those proficient in the technique at workshops and retreats, sometimes for very low or no cost, is a path to understanding and freedom. Biofeedback software is also useful to train the brain to soothe itself.
It is beneficial to balance social abilities with new concrete skills. Learning to throw pottery, refinish furniture, make dolls or paint helps boost confidence and creates new pathways in the brain. This helps develop other functions, similar to how playing ball or using scissors leads to reading readiness and academic performance in children.
Best Foods for Anxiety
Because they contain tiny amounts of the active ingredients in minor tranquilizers, these foods can benefit those with anxiety disorders: soybeans, mushrooms, potatoes, corn, rice, lentils and cherries.
Anxiety is Linked to Low Blood Sugar
Highly processed and refined foods that contain white flour and sugar can trigger a vicious cycle, lowering ability to handle stress. Such junk foods do lift mood and energy temporarily , but when blood sugar drops again serotonin levels also fall flat and are slower to rebuild each time. Hypoglycemia, or low blood sugar, is a condition that causes this situation, but poor diet will also create it. A doctor can order a simple blood test for hypoglycemia. In any case, eating small frequent meals of high quality protein and complex carbohydrates, including whole grains, legumes, fish, vegetables and fresh fruits will stabilize blood sugar and serotonin levels.
Caffeine and other central nervous stimulants can cause anxiety and insomnia. For those who have symptoms of anxiety attacks and use coffee or tea as a treatment for depression, ending the caffeine habit will go a long way to correct both conditions. Cut down gradually.
Use Tranquilizing Amino Acids
According to Michael Lesser, M.D., in his book The Brain Chemistry Plan, "agoraphobia and panic attacks most often involve low serotonin." Dr. Lesser recommends tryptophan, an amino acid, one to three grams a day. Higher doses can be used under the supervision of a health care professional. Alternatively, 5-HTP is a good choice at doses of 100 to 300mg daily. These amino acids may cause drowsiness.
Glutamine is converted into gamma-aminobutyric-acid (GABA), a natural tranquilizer, in the brain. Glutamine at doses of 500 mg four times a day fights depression, fatigue and pain and produces feelings of calmness and relaxation.
Correct Vitamin Deficiencies
Antioxidant levels of vitamin A, E, and C are depleted by chronic stress and anxiety. Poor dietary habits can lead to B vitamin deficiencies which cause fearfulness, agitation, emotional instability, insomnia, racing heartbeat, and psychosomatic complaints. It may take three months of taking a high quality B complex supplement containing thiamine, pyridoxine, niacin, riboflavin, and folic acid to relieve this type of anxiety. Cobalamine, or B12 supplement, should be sublingual for better absorption. Calcium and magnesium are also important for improved sleep, calmness, and alertness during the day.
References:
Micael Lesser, M.D., The Brain Chemistry Plan, Perigee Books, 2002
Phyllis Balch, CNC, Prescription for Nutritional Healing, Avery Books, 2004
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