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Get a grip on anxiety and panic attacks with these effective natural solutions.

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If you’ve never experienced anxiety or panic attacks, it’s hard to imagine just how uncomfortable they can be. More than 20 million Americans suffer from anxiety—medically defined as “an unpleasant emotional state ranging from mild unease to intense fear.” While fear is a rational response to danger, anxiety usually lacks a clear or realistic cause. Severe anxiety will often produce panic attacks— intense feelings of fear. These attacks are most often associated with agoraphobia, an intense fear of being in public places.

The Cause Most Doctors Ignore

Both psychological stress and biochemical factors—such as caffeine and drug use—can trigger anxiety and panic attacks. An elevated level of lactic acid in the blood is also one of the most significant biochemical factors. When the body lacks oxygen, lactate is the final product in the breakdown of blood sugar. In fact, injecting anxiety sufferers with lactate can produce severe panic attacks. In normal individuals, however, nothing happens. So it appears that individuals with anxiety may be sensitive to lactate. It stands to reason, then, that reducing lactate levels should be a priority, yet most physicians ignore this goal.

Reducing Lactate Levels

There are six nutritional factors that may be responsible for elevated lactate levels in individuals with anxiety:

1. Alcohol

2. Caffeine

3. Sugar

4. Deficiency of the B vitamins niacin, vitamin B6, and thiamin (B1)

5. Deficiency of calcium and/or magnesium

6. Food allergies

Avoiding alcohol, caffeine, sugar, and food allergens goes a long way toward relieving symptoms in people with anxiety. In fact, just eliminating coffee can, in some cases, relieve symptoms completely. In one study of four men and two women with generalized anxiety who drank 1.5–3.5 cups of coffee per day, avoiding caffeine for one week brought about significant symptom relief. The degree of improvement was so noticeable that all patients volunteered to continue abstaining from caffeine after the study.

Magnesium: The Calming Mineral

Magnesium is essential in more than 300 biochemical reactions of the human body, and a deficiency has been reported to lead to symptoms of anxiety, depression, irritability, fear, insomnia, confusion, and memory loss.

In one double-blind study, 264 people diagnosed with generalized anxiety disorder were given either a placebo or 300 mg of magnesium. The magnesium group had a statistically significant reduction in symptoms. For best results, use a highly absorbable form of magnesium, such as magnesium citrate or magnesium glycinate.

Omega-3 Fats

Anxiety also appears to be linked to low levels of omega-3 fatty acids. Studies using omega-3-rich fish oils to treat anxiety have shown impressive results. In one trial, fish oil was shown to decrease anger and anxiety in substance abusers. In another, 2.5 grams daily of omega-3 fats produced a 20 percent reduction in anxiety symptoms.

Flaxseed oil, a vegetarian source of omega-3 fats, has also been shown to help ease anxiety. In one study, three out of four patients with a history of agoraphobia improved within two to three months of taking flaxseed (2–6 Tbs. daily, in divided doses).

Gamma-aminobutyric acid (GABA)

GABA is a neurotransmitter found throughout the central nervous system. Low levels or decreased GABA function in the brain is associated with anxiety, depression, insomnia, and epilepsy. In fact, many popular anti-anxiety drugs interact primarily with GABA receptors. Significant antistress effects have been shown in clinical studies with PharmaGABA, a proprietary form of GABA. Patients given PharmaGABA reported feeling relaxed and experienced changes in brain wave patterns consistent with a state of relaxation. The typical dosage used in studies is 100–200 mg up to three times daily.


In clinical trials, Sensoril, a proprietary extract of the herb ashwagandha, has been shown to produce considerable anti-stress effects. In one double-blind human study, chronically stressed subjects taking Sensoril had significant reductions in anxiety along with positive changes in blood chemistry, adrenal hormone levels, energy levels, and feelings of wellness.
A typical dosage is 125–250 mg daily.

7 Steps to a Stress-Busting Attitude

Step 1: Become an Optimist

The first step in developing a positive mental attitude is to become an optimist rather than a pessimist. Optimism is a
vital component of good health and an ally in the healing process. Focus on the positives even in challenging situations.

Step 2: Become Aware of Self-Talk

We all talk to ourselves. There is a constant dialogue taking place in our heads. In order to develop or maintain a positive mental attitude, you must guard against negative self-talk and consciously work to imprint positive self-talk on the subconscious mind. Two powerful tools for creating positive self-talk are questions and affirmations (see Steps 3 and 4).

Step 3: Ask Better Questions

If met with a particular challenge or problem, you can ask yourself questions like, “Why does this always happen to me?” or “Why am I always so stupid?” Or, you can ask higher-quality questions like, “What do I need to learn from this situation so that it never happens again?” Or “What can I do to make this situation better?”

Step 4: Employ Positive Affirmations

Positive affirmations can make imprints on the subconscious mind to create a healthy, positive self-image. Examples are “I am blessed with an abundance of energy!” and “Love, joy, and happiness flow through me with every heartbeat.” State these affirmations aloud while you are taking a shower or driving.

Step 5: Set Positive Goals

Learning to set goals is another powerful method for building a positive attitude and raising self-esteem. Remember to state goals in positive terms, such as, “I enjoy eating healthy, nutritious foods” rather than “I will not eat sugar, candy, and ice cream.” Be specific, make them realistic, and state them in the present tense.

Step 6: Practice Positive Visualizations

Positive visualization or imagery is another powerful tool in creating health, happiness, or success. Many believe that we have to be able to see our lives the way we want them to be before it happens. Visualize your dreams—soon, you may find yourself living them.

Step 7: Laugh Long and Often

Humor may be the most powerful stress-buster around. Researchers are discovering that laugher enhances the immune system, too.

Our Product Picks

BARLEAN’S Flax Oil, rich in omega-3 fats, can be taken straight or mixed into salad dressings, oatmeal, or blended beverages.

GARDEN OF LIFE Vitamin Code RAW B-Complex contains a full range of B vitamins created from whole foods, so they’re naturally recognized by your body for maximum absorption.

NATURAL FACTORS Stress-Relax Serentiy Formula with ashwagandha helps to restore adrenal gland function and counteract the damaging effects of chronic stress on the body.

NATURAL VITALITY Natural Calm in Raspberry-Lemon Flavor is called the “Anti-Stress Drink” for good reason—each scoop delivers muscle-relaxing and nerve-soothing magnesium.

THE VITAMIN SHOPPE GABA delivers 750 mg of stress-relieving GABA, and is free of additives and common allergens.