Panic Disorders: Simple, Natural Measures Help Overcome Anxiety And Panic Attacks

While we all feel anxious from time to time, particularly when we are under a great deal of stress, severe cases of anxiety can make sufferers feel constantly ill and greatly interferes with their ability to function properly. Symptoms include fatigue, insomnia, stomach problems, sweating, racing heartbeat, rapid breathing, shortness of breath and irritability.

An extreme form of anxiety is panic disorder, in which a person suffers spontaneous panic attacks. These episodes can be terrifying and can make the sufferer feel like they are having a heart attack or even dying in some cases. They normally involve an overwhelming sense of dread, often accompanied by chest pain or discomfort, nausea or abdominal distress and dizziness.

In the UK about 900,000 people currently suffer from panic disorder and it is estimated that 10 per cent of the population will have at least one panic attack at some point in their lives. It's common for panic disorders to develop when people are in their early 20s and, fortunately, panic attacks become rarer in people over the age of 65.

Luckily, there are natural supplements that can often remedy these conditions just as effectively as conventional drugs, or can reduce the length of time you need to take medication.

Drugs for anxiety often make you feel worse
If you're suffering from any of the symptoms outlined above, then it's important to see your doctor and get a full diagnosis, since there are many forms of illness that can involve anxiety, such as hypoglycaemia, adrenal disease and schizophrenia.

Doctors frequently prescribe antidepressants called selective serotonin reuptake inhibitors (SSRIs) for panic disorder and anxiety. Examples are Seroxat (paroxetine) and Prozac (fluoxetine). They work by increasing levels of the neurotransmitter serotonin in your brain, which has a claming effect and helps elevate your mood.

However, these drugs can cause a range of unpleasant side effects, including headaches, excessive sweating, nausea, upset stomach, diarrhoea, sleep disturbances, drowsiness, weight gain and decreased libido. Benzodiazepine drugs, such as Valium are sometimes used for short periods too, but have the major drawback of addiction and dependency.

How a low carbohydrate diet can help combat anxiety and panic attacks
If you've been diagnosed with anxiety or panic disorder, it's essential to keep your blood sugar levels stable. Low blood sugar levels soon leave you feeling tired, nervous, impatient and temperamental, which increases your chances of suffering a panic attack.

The best way to keep your blood sugar steady is to follow a low carbohydrate diet, avoid sugary foods, sweet drinks, white bread, pasta and potatoes. You should also avoid all sources of caffeine, including coffee, tea, chocolate, caffeinated sodas and caffeine-containing medications like Anadin, Beecham's Powders, Resolve and Hedex Plus. Studies have shown that people with high levels of anxiety appear to be more susceptible to the actions of caffeine (Arch Gen Psychiatry 1992;49:867-9).

Natural alternatives can successfully ease tension and stress
Inositol, a compound related to the B-group of vitamins, has been used successfully to relieve anxiety and panic attacks. In double-blind trials, doses of 2 to 4 grams three times a day, were found to control such attacks as effectively as drugs but without any side effects (Am J Psychiatry 1995;152:1084-62; Psychopharmacol. Bull. 1995; 31: 167-75).

The amino acids GABA (gamma-amino butyric acid) and taurine are also effective and safe natural tranquilisers. GABA is produced naturally in your brain as a calming, mood-enhancing neurotransmitter, that doesn't make you feel drowsy (Biological Psychiatry 1995; 38(9): 578-91). GABA also has the additional benefit of not being addictive -- unlike the drug Valium, which artificially mimics the action of GABA. The recommended dose is 500 to 1,000mg twice daily, after meals.

Valerian (Valeriana officinalis) has been used as a sedative for thousands of years. Like taurine, it enhances GABA activity in the brain and reduces anxiety, insomnia and tension. Take 50 to 100mg of standardised extract (0.8% valeric acid) two or three times a day. It is important to tell your doctor before taking valerian, or any of the other supplements mentioned above, if you're currently taking anti-anxiety medication.

In addition to supplements, a form of counselling known as Cognitive-Behavioural Therapy (CBT) has been shown to work better than placebo for managing the symptoms of panic disorder (JAMA 2000;283:2529-3629). CBT involves changing negative ways of thinking, allowing you to cope more effectively with situations that would normally make you feel anxious and uncomfortable. In a controlled trial, six months of CBT produced a response rate of 39.5 per cent, compared to only 13 per cent in the placebo group.

When combined with the supplements listed above, this form of therapy is likely to be even more effective. Speak to your doctor about the possibility of getting a referral to see a cognitive therapist.