Dealing With Panic and Anxiety
| By Anai Rhoads
Anai Rhoads is a Human Rights journalist originally from Athens, Greece. Her work has been featured on several web based newspapers and media outlets, which include ZMagazine, MP Watch and Media Monitors. She is currently the Editor-in-Chief for AnaiRhoads.org. A dedicated vegan since 2000, she is an advocate of activities which promote animal rights. Anai currently resides on the east coast with her husband and their daughter.
This is an archived Q&A. The following information might not be up-to-date.
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Question: I have anxiety disorder and need to know what to avoid. I am 100% vegan. I still have panic attacks and unsure of what to do. Help! Thanks
Answer: I am sorry to hear you are suffering from anxiety/panic disorder. Your choice of following the vegan diet was a wise one, since it excludes certain foods such as chocolate - a panic trigger. Allow me to first write some general information regarding panic disorder, so that others may have the opportunity of better understanding this disorder.
A panic attack is a surge of fear that comes without warning and without any obvious reason. The following is a brief list of the symptoms one feels during an attack. This is a generic list, and may not follow your symptoms:
* Racing heartbeat
* Problems breathing
* Choking
* Dizziness
* Nausea
* Trembling
* Hot flashes (skin flushes)
* Feelings of death or dying
* Tingling skin
* Chills
* Terror
* Sweating
* Depression
* Change of eating habits
* Change of sleeping habits
* Isolation
Before I discuss how certain foods affect anxiety levels, allow me to list a few suggestions to help you overcome this disabiling disorder:
* Support groups are priceless. Not only do you get to know new people, but you will meet people who show you that you are not alone. Now with the internet, you can join a group online to share ideas, strategies and tips.
* Interoceptive exposure can help you recover from a specific "trigger" by allowing you to experience the fear - facing it once and for all.
* Relaxation techniques help the individual cope with an attack as it goes into full swing. This method is very important, as it speed up the treatment process. This technique includes breathing, visual and psychological training.
* Behavioral therapy is used to deal with avoidance that is associated with panic attacks. It is a step-by-step programme that helps the patient to conquer the fear in short increments.
* Medication can help in some cases. Research the anti-depressant your doctor has prescribed - prior to beginning the treatment. Some go through several prescriptions before finding the perfect anti-depressant - or cocktail.
What Triggers Anxiety and Panic?No one really knows the answer. Panic attacks are very random and cause irrational thoughts and reactions. There are however a few triggers suspected of provoking an already sensitive system. Foods play some role in this. What To Avoid
* Caffeine drinks and foods such as coffee, tea and chocolate
* Alcohol
* Sugar
* Junk food
What Is Good For You
* B vitamins - Biotin, niacin, thiamine, pantothenic acid, riboflavin, B6, B12, folic acid. are all important for the production of the key chemical messengers in the brain called neurotransmitters. Thiamine is very important for those prone to panic, anxiety and depression. Every time you become angry, cry or feel run down - you are burning thiamine. A daily B-Complex supplement is a great way of getting the B vitamins your body needs.
* Tryptophan is a calming agent, which also helps bolster the nervous system.
* Calcium is a muscle relaxant. It helps calm you down during an anxious period. Eat foods high in calcium such as broccoli, kale, beans, tofu and soybeans.
* Alpha-linolenic acid There have been quite a few studies that have focused on alpha-linolenic acid and anxiety disorder. A good percentage of individuals suffering from panic attacks for a decade have reported back a significant improvement within 2-3 months of consuming additional amounts of alpha-linolenic acid. It is mostly found in fish, but you can find it in a supplement made for vegans.
* Magnesium may be beneficial during anxiety and panic because it assists with muscle relaxation. Foods high in magnesium include pumpkin seeds, buckwheat, avocados, spinach, Brazilian nuts, almonds and barley.
* Sunlight helps your body produce vitamin D. Spend at least ten minutes a day in natural sunlight. Fresh air does wonders for those who suffer from anxiety.
* Water - drink at least eight 8 ounce glasses a day. Your body is mostly made up of water, so when you don't get enough water - your body lets you know it. Water helps control our temperature, blood pressure, and heart rhythms.
Other factors that cause anxiety include stress, poor sleeping habits and inactivity. Running, jogging, aerobics and even light weightlifting can burn the excess energy you are carrying around. Daily exercise has shown to cut anxiety episodes by nearly half.
Finally, I would suggest seeing an allergist for a blood test. This test will determine if you have allergies that are causing the panic and anxiety attacks.
Anai Rhoads
