Causes and Cures
Anxiety disorders are much more common than you may believe. They can affect teenagers as well as the elderly and those in-between. It is believed that woman are affected by anxiety twice as much as men, but in reality there may not be that much of a difference. Psychologists believe that this disparity is only because men are far less likely to report and acknowledge having problems with anxiety.
Anxiety problems are usually either chronic or acute. The acute anxiety disorders are episodic and referred to as panic attacks. A panic attack occurs when the body’s natural fight or flight reaction kicks in at the wrong time. This is an involuntary physiological response, which normally happens when the body is preparing to deal with an emergency or a dangerous situation. When a stressful situation arises the body begins to produce more adrenal hormones, such as adrenaline. This in turn causes the body to increase its metabolism of proteins, carbohydrates and fats in order to quickly produce energy for needed for the body to use. During this time the muscles become tenser, the heartbeat and breathing accelerate, and the composition of the blood experiences slight changes, which make it more likely to clot.
When a person is facing a threat such as an assault, accident, or a natural disaster this reaction is very normal and even necessary for survival. At other times, these symptoms caused by this surge of adrenalin can be frightening and distressing. A person having a panic attack is very likely overwhelmed by feelings of impending death or disaster, which makes thinking clearly nearly impossible. Other feelings that one can experience during a panic attack include: shortness of breath; heart palpitations; a feeling of being smothered; chest pain; dizziness; hot flashes and /or chills; sensations of claustrophobia; trembling; numbness or tingling sensations in the hands and feet; sweating; nausea; a feeling of unreality and a distorted perception of the passage of time. As time goes on this disorder can have other cumulative affects such as aches and pains in generalized areas, depression, muscular twitching and stiffness, insomnia, nightmares and waking early, decreased libido, abnormal feelings of tension and the inability to relax. Also, women may have changes in their menstrual cycle as well as an increase of premenstrual symptoms.
Panic attacks are usually intense and abrupt. They can occur anytime, whether day or night, lasting from a few minutes to ½ an hour (some unusual cases have lasted for several hours). To the one suffering from the panic attack, it often feels like they are much longer. A person having a panic attack often feels as if they are having a heart attack or a stroke. The attacks are unpredictable in nature and may occur several times a day or once every few weeks. The triggers can include stress (conscious or unconscious), emotions, in response to certain foods, illness or drugs. Hypoglycemia and food allergies are common among people with this problem and may even bring on panic attacks. Caffeine based stimulants (such as coffee or tea) may bring on an attack, especially if there has been an over-indulgence. Some attacks occur with no apparent cause as well, but most disturbing is that the unpredictability of the attacks makes this illness more distressing for the sufferer.
Many people with acute anxiety disorders develop fears of going out in public or being alone, for fear of having an attack. Unfortunately, this only restricts normal activities, which, adds to the level of anxiety. Psychologists believe that many times panic attacks are self-induced because the fear of having an attack actually causes one. For many years Psychologists dismissed panic attacks and considered them “Psychosomatic phenomenon”, however there have now been repeated studies which show that this disorder is real and does have a psychological basis. Now experts concur that panic attacks are principally caused by a malfunction in the brain chemistry, because the brain sends and receives false “emergency signals”. This may be caused by hyperactivity in certain areas of the brain, which releases nor-epinephrine. This in turn causes the blood pressure, the pulse and breathing to accelerate and thus a panic attack occurs.
Researchers at the Mayo Clinic believe that between 10 and 20 percent of Americans will have a panic attack at some time in their lives. While panic attacks are recognized as somewhat disabling, they are also a treatable condition.
While chronic anxiety is milder, it is also a more generalized form of this disorder. Many who sufferers feel anxiety much of the time, but never the intensity of feeling associated with a panic attack. They may feel uneasy (chronically), and be easily startled as well as uncomfortable in the presence of other people. They may experience chronic fatigue and headaches, which are common to people with this disorder. No age group is immune to Generalized Anxiety Disorder (GAD), but the onset usually occurs in the early 20’s and 30’s. There are some people with chronic anxiety disorder that occasionally experience panic attacks.
Anxiety disorders can run in families and may be hereditary. Some cases may be linked to a harmless heart abnormality known as Mitral Valve Prolapse. Although anxiety disorder manifests itself in many ways, doctors do agree that conflict, whether interpersonal or internal promotes anxiety.
Ways to Cope with Anxiety
• For those sufferers of panic attacks, there are many avenues to find help and relief. Talk to your primary care physician and get a complete physical to rule out obvious health problems. For example, thyroid problems have also been associated with anxiety. You should also get a referral to a psychologist to see if there is any stress or post-traumatic stress factors that may be causing your anxiety. In the mean time you can also get a referral to a Psychiatrist, who can prescribe you medication to help you while you are working to discover the cause of your anxiety.
• Make sure you are getting enough calcium and magnesium every day. Calcium is a calmative, and in order to absorb it you need magnesium. The ratio should be 2,000 mg of calcium to 600 to 1,000 mg of magnesium. They should be taken together.
• Have your iron levels checked, as iron deficiency has also been linked to panic disorder.
• Make sure you are getting enough calcium and magnesium every day. Calcium is a calmative, and in order to absorb it you need magnesium. The ratio should be 2,000 mg of calcium to 600 to 1,000 mg of magnesium. They should be taken together.
• Have your iron levels checked, as iron deficiency has also been linked to panic disorder.
• Try a Liquid Kyolic (Garlic) supplement with vitamins B1 & B2 from Wakunaga. This has been shown to help reduce stress and anxiety.
• Make sure you are taking a multivitamin and mineral complex with potassium and selenium. Essential fatty acids such as flax seed oil are important for proper brain function.
• There are many helpful herbs such as catnip, chamomile, cramp bark, kava kava (in small amounts), hops, linden flower, motherwort, passionflower and skullcap all of which aid in preventing panic attacks. Avoid ephedra (ma huang) as it can aggravate anxiety.
• The author Lucinda Bassett has a great program called “Attacking Anxiety and Depression” as well as a very helpful book called “From Panic to Power”. Both are highly recommended and can be purchased through The Midwest Center for Stress and Anxiety, Inc. at 106 N. Church Street, Suite 200, Oak Harbor, Ohio 43449/ 1-800-944-9440
• Include in your diet food such as: apricots, asparagus, avocados, bananas, broccoli, blackstrap molasses, brewer’s yeast, brown rice, dried fruits, dulse, figs, fish (especially salmon), garlic, green leafy vegetables, legumes, raw nuts and seeds, soy products, whole grains and yogurt. These foods contain valuable minerals (calcium, magnesium, phosphorus and potassium) that are known to be depleted by stress.
• Try eating several small meals, rather than three traditional meals a day.
• Limit your intake of animal protein, while concentrating on meals high in vegetables and complex carbohydrates (whole grains).
• Avoid foods containing refined sugars, other simple carbohydrates, soft drinks, tobacco or alcohol.
• Avoid Coffee, black tea, colas, chocolate or anything else that contains caffeine.
• Keep a food diary to detect correlations between your attacks and foods you eat. Food allergies and sensitivities can trigger panic attacks.
• Learn relaxation techniques, such as biofeedback and meditation.
• Get regular exercise of any type. Most people find that after getting regular exercise for a few weeks their symptoms improve.
• Be sure to get adequate rest.
• To help manage an acute attack, use breathing techniques. Inhale slowly through the nose to the count of four, hold your breath for the count of four, exhale from the mouth slowly to the count of four, then do nothing to the count of four. Repeat this sequence until the attack subsides. Remind yourself that panic attacks last for a limited amount of time and that the attack will subside in a few minutes.
• Call a trusted friend or family member. Talking things over can diffuse anxiety.
• Taking tricyclic antidepressants such as imipramine hydrochloride (Janimine, Tofranil) or imipramine pamoete (Tofrinil-PM) in the presence of low serum levels of iron may increase the risk of developing anxiety and jitteriness.
• Chromium deficiency can produce nervousness, shakiness and other generalized symptoms of anxiety. Chromium deficiency is common among alcoholics and people who consume large amounts of refined sugars. Brewer’s Yeast is a rich source of this essential trace element.
• A type of cognitive behavior therapy called panic control being used is promising, long term results for many chronic suffer of panic attacks. Therapists coach patients into re-creating the feeling of an attack and then teach them how to deal with the sensations. Panic control is used in conjunction with anti-depressants or tranquilizers.
• DL-phenylalanine (DLPA) has been shown by numerous reports to be highly beneficial in treating anxiety and depression. DLPA is a supplement containing the two amino acids, but should be used only under the supervision of a nutritionally oriented physician.
• Selenium has been shown to elevate mood and decrease anxiety.
• Biofeedback can aid in managing anxiety symptoms.
• Music can be effective in reducing anxiety. Color can also be used to induce relaxation and calm.
• A number of different drugs are used to block panic attacks. A physician must carefully monitor their use. The effectiveness of any drug can vary from individual to individual, and all drugs used for this disorder can cause unpleasant side effects. Alprazolam, also known, as Xanax is one of the most commonly used drugs for this illness, has varying effectiveness and can cause drowsiness and light-headedness. It can also be highly addictive.
• Recreational drugs such as marijuana can cause anxiety attacks.
• A healthy diet, plus appropriate nutritional supplementation can be of considerable benefits, reducing overall anxiety and even decreasing the frequency and intensity of panic attacks.
