Healthy Eating to Stop Anxiety & Panic Attacks

Healthy Eating

  Prescription drugs are too often the treatment of choice for most people suffering from anxiety and panic attacks.  Often these drugs although often effective to a certain degree, present potential side effects and dangers over the long term.    It is for this reason that before you do anything, look at your lifestyle and look at your diet. A hectic modern lifestyle can be difficult for both adults and children.  Activities such as work deadlines, interviews, school activities and social gatherings do not make life any easier.  However, having a healthy diet can help reduce feelings of stress, tension and nervousness?    There are foods that help anxiety and panic attacks, but it also important to realize that there are foods that can contribute to your anxiety and panic attacks.  Let’s take a look at the healthy food but at the same time, understand that fried foods, high glycemic carbs, processed foods, unrefined sugars and alcoholic beverages may have a calming affect short term, but cannot help you when you are suffering from panic attacks.  

Foods That Cure Anxiety


Whole Grain Foods

These are not only good for your heart but can also have a calming effect on your mind to help in panic attacks.  They contain magnesium and tryptophan, both having a powerful effect on anxiety. In fact the Mayo Clinic recommends eating complex carbs such as brown rice, whole wheat bread and whole grain pasta to boost your brain’s production of serotonin, one of the ‘feel good’ chemicals that fights anxiety and helps you feel more in control.  So instead of reaching for those tempting simple carbs, like sugary delights when you are feeling anxious, grab a handful of whole grain crackers or perhaps a baked sweet potato instead.    


These are not only delicious fruit but are considered superfoods. Blueberries, raspberries, and strawberries all contain natural antioxidants and vitamin C, which help regulate and prevent increases in cortisol levels.  Cortisol is a stress hormone produced by your adrenal glands, and if too high can activate your stress response, raising your heart rate and blood pressure causing panic attacks or anxiety.  According to the Mayo Clinic, long–term effects of high levels of cortisol can increase your risk of heart disease, depression and sleep disorders. acai-berry


This is a great comfort food. But, instead of indulging on that bar of milk chocolate, enjoy the healthier alternative pure dark chocolate without the added sugars or milks.  This can lower your levels of that stress hormone cortisol, as well as the harmful norepinephrine and epinephrine that can make you feel anxious, moody and panicky.  It also stimulates those ‘feel good’ chemicals that make you feel better. 



Almonds contain zinc, a key nutrient for maintaining a balance mood, as well as containing both iron and healthy fats.  Healthy fats are important in a balanced diet, whilst low iron levels have been known to cause brain fatigue, which can contribute to both anxiety and low energy levels. See the video on foods to help in anxiety or panic attacks.  


When you are feeling anxious it is a good idea to make sure that your diet includes more of the omega-3 fatty acids which fish provides.  These types of fats do wonders for your body and your mind.  For those who are not seafood lovers, walnuts, pumpkin seeds and soybeans also include these wonderful fatty acids. Do not confuse the omega-3 acids with the harmful omega-6 fatty acids found in vegetable oils.  These can increase inflammation in the brain and cause mood imbalance.   

Herbal Tea

Recent studies have shown that there are a lot of calming teas that can help settle a worried or anxious mind.  In particular chamomile tea has been around for centuries and is well-known as a remedy for anxiety and insomnia. 

Coca Chocolate

coca chocolate

Herbal Tea

herbal tea

Keep Calm

keep calm

Knitting For Stress Relief

knitting for stress relief

Anxiety and Panic Attacks Causes

Anxiety and panics attacks are one in the same. 

When you experience a panic attack you are experiencing an anxiety attack.  Anxiety and panic attacks will make it difficult for you to live a normal life.  This is especially true if you experience anxiety and panic attacks frequently that could cause you to miss important scheduled activities.  These attacks can prevent you from doing the things you love and enjoy.

Anxiety and Panic attack girl

 Anxiety and Panic Attacks can have no warning

When you start to have an anxiety or panic attack your body responds quickly to the anxiety provoking stimuli.  Something in your environment will spark some fear, worry or anxiety.  For some, panic attacks can have no warning; there may be no stimulus that causes your anxiety.  You may wake up one morning and be afraid or worried for no known reason.  Once you begin to feel these anxiety symptoms, it may be hard for you to control them.  These symptoms start to build to a point where your body feels that it is in danger of some sort of outside situation.  These feelings then cause your body to react physiologically.

 Physiological Reactions 

This means that your body will begin to change from a calm state to a panic state.  You may begin to feel physically ill such as nausea, headaches, hot flashes, chills and other bodily issues.  You may feel as though you are having a heart attack because your heart may begin to beat faster, you will feel tightening in your chest or feel heart palpitations.  You also may feel as though you are having a seizure because if you experience enough anxiety, your body may react with involuntary movements such as twitching, jittering, or the shakes.  These physiological reactions will make it difficult to bring your anxiety level back down.  You may start to feel afraid that a more serious medical problem is occurring which will add to the anxiety you are experiencing.

Giving a friendly hand for anxiety

The reason why your body goes into a physiological response when confronted with anxiety symptoms is because your body will believe that you are in a dangerous situation.  Naturally, your body will try to either fight the dangerous situation or flee from it.  Both of these ways to deal with anxiety producing stimuli involves your body getting ‘worked up’ so that it can be able to step up to battle.  Once the fear or worry subsides, your body will take that cue and return to a stable and calm state.


When you experience anxiety and panic attacks, the psychological and physical symptoms make it difficult for you to drive, leave your house or engage in any activity.  The terror you feel may even temporarily paralyze you so that you are not able to move.  You may feel so sick physically that you will not want to or be able to engage in any activities.  This can cause you much distress especially if you are required to do something or be somewhere. 

Some people who experience anxiety or panic attacks have a hard time going places or doing things because they fear that it will spark an anxiety and panic attack.  This makes life difficult because you can’t live freely and do anything you want to do.  This limits you and can cause problems at work or school.

There is help for those who experience anxiety and panic attacks. 

If you speak to your healthcare professional you can receive an evaluation which will help determine if you need medication.  Some physicians will also refer you to a therapist who will help you control your anxiety levels and help reduce the amount of anxiety and panic attacks you experience.

Read all our articles for the best help for these attacks.





Child Anxiety Attacks

Child Anxiety Attacks

The occurrence of child anxiety attacks is unreported and under diagnosed.  It is believed that the prevalence of child anxiety attacks is much more and can lead to depression later on in the teenage years or young adulthood.  Children experiencing anxiety attacks feel many of the same symptoms adults feel in their own anxiety attacks.  Child anxiety attacks experience both psychological and physical symptoms.

Child anxiety attacks start with a feeling of dread, worry and fear.

  Many children have these feelings regularly but when these symptoms become severe and often with accompanying physical symptoms it becomes a problem.  Some of the physical symptoms that children feel are headaches, nausea, sweating, shortness of breath, heart palpitations, feel a tightening in the chest, stomach ailments such as diarrhea and stomach upset.

Breath to relax

Child anxiety attacks can also effect children’s concentration and ability to stay in school.  Children who experience regular anxiety attacks have a hard time making decisions and learning.  Their perception of their environment is quite different from other children which can affect the way that the child acts in social situations.




Child anxiety attacks may be due to many different forms of anxiety disorders such as Generalized Anxiety Disorder, Panic Disorder, Obsessive Compulsive Disorder, Posttraumatic Stress Disorder, Acute Stress Disorder, Social phobia and specific Phobia, Adjustment Disorder with Anxiety, Drug Induce Anxiety Disorder, Anxiety Disorder NOS (not otherwise specified).  Many of these disorders involve the child having overwhelming anxiety over many different situations and objects.  The child may experience worry and fear over specific objects or experience uncontrollable anxiety in social situations.


Child Anxiety


Obsessive Compulsive Disorder is when someone must perform the same behavior repeatedly or have the same thoughts. This can lead to anxiety since the behaviors usually prevent the person from living their daily life.  Posttraumatic Stress Disorder is when someone has been through a traumatic event and has trouble recovering from the event.  This person will relive the moment in their mind and experience the reactions (physical and psychological) associated with the moment.   It’s like going through the same nightmare many times.  Child anxiety attacks can also be due to medications.  Some medications can cause anxiety so it is important for the child’s doctor to know the medications the child is taking.  It is also believed that some children experience anxiety attacks due to the hormones of puberty. 

Child anxiety attacks can be helped just as adult anxiety attacks are handled. 

Children will need to seek medical attention and a therapist.  The doctor will be able to determine if the child is in need of medication.  A therapist will be able to teach the child effective coping skills to decrease fear and worry in anxiety provoking situations.  Some children have other issues they must address before working on their anxiety disorder and a therapist would be able to help with that through many different techniques.

Helping Your Child Cope

Helping Your Child

Child Stress and  Anxiety

Child Stress

Invisible Stress


Sport for children is most important when they are going thru the pressures of school.

REMEMBER Excerise is the Most Potent and Underutilized Antidepressent!………………….and it is FREE


Curing Panic Attacks and Control Anxiety

Curing Panic Attacks

Curing panic attacks is possible if you learn ways to control your anxiety.  Panic attacks are made up of two types of symptoms, psychological and physical.  When curing panic attacks you will have to focus on both types of symptoms to be successful.

Keep Calm

The psychological symptoms you experience may be nervousness, restlessness, feeling scared, and terror, feeling like you are going to die or go insane.  It may also spark feelings you had the last time you were confronted with an anxiety provoking situation.  This feeds off each other and you will then begin to feel physical symptoms.  Your heart will begin to race and you may experience chest pain. Stomach upset, diarrhea, and headaches are common.  Jitters, twitches and other involuntary movements may be experienced.  You may feel hot flashes, chills or feel pins and needles in your hands and feet.  You may feel like you are having a heart attack or seizure.  There are ways you can find relief from these symptoms by curing panic attacks.


Curing panic attacks starts with medication to stabilize your physical symptoms and anxiety.  Once you are able to think clearly with the medication you will be able to learn effective ways to deal with situations so that when you start to wean yourself off the medication you will know how to effectively deal with anxiety that usually leads to panic attacks.


There are many coping skills you can learn to help with your symptoms.  The most important thing to do is learn ways to keep your anxiety at a level where your body doesn’t begin to react and start to experience the physical symptoms.

Breathing Curing Panic Attacks

When you are about to approach an anxiety provoking situation or if you are already in one you can try deep breathing.  Focusing on breathing and help your body take in oxygen.  Start breathing in through your nose and out through your mouth.  Do this 10 times before you take a break.  If you need to, repeat it as many times as you feel necessary.  Just makes sure you take breaks in between each deep breathing session.

Count Down From 100

Counting will help take your mind off the situation and help your body come down from the anxiety level you have already reached.  Counting down from 100 producing a calming effect by making your mind feel like you are taking down the worry or fear down one level each time you count down.  It will take some time to count down which will give you a break and be able to get a handle on the situation.

Imagery Curing Panic Attacks

Close your eyes if possible and think about yourself in another place that does not provoke anxiety.  This could be the beach or sitting by a lake, whatever it is that makes you feel at peace.  This will trick your mind to thinking you are in a safe place rather than dealing with the stressful situation you are currently experiencing.

Breath Reduce Anxiety

Change Your Cognitions

Learn ways to change the way you think.  If you think something is scary than it will cause anxiety or panic.  Changing the way you look at situations will change the way you react to them. 

Curing panic attacks will be a difficult and long process.  This will not work in one day and it will take a lot of work.  But if you work on your anxiety it will be possible to live life without panic attacks.

Just Breathe

Just Breathe

Breathe to Relax

Breathe to relax