The Chemistry of Calm: A Powerful, Drug-Free Plan to Quiet Your Fears and Overcome Your Anxiety - http://www.amazon.com/The-Chemistry-Calm-Powerful-Drug-Free/dp/1439129061

The psychiatrist who wrote this suggests: Vit D, B complex, fish oil, magnesium, L-theanine, 5HTP, rhodiola, and passionflower. Also recommended but secondary - GABA, Ashwaganda. Some of these you should take everyday for maintenance, and others, like the theanine, you take when anxiety strikes for relief within 20 mins. He no longer recommends ginseng or kava because some people have negative reactions.

He strongly believes also in meditation or biofeedback, such as with an emwave.

I had some mega anxiety along with panic attacks and when I went to get a work up, I was found to be vitamin D deficient, and my doctor guessed that I was likely magnesium deficient (though a blood serum test for this usually doesn't indicate a deficiency), so I started taking D3 and magnesium and it changed my world. Also, I stopped eating crap and being so stressed out about work (I was really grinding away too much). The crap food and the stress were probably a deadly combo for me, but eating real food, supplementing D3 and magnesium made a huge difference. I hope you find what works for you. I have also read there is some correlation between low testosterone and anxiety, and I was also tested to have low testosterone (I am female).

1. Get in community. Be with people. Love people.

2. Eat/drink healthy - lower sugar intake, lower caffeine intake, up carbs, and drink water (half your weight in ounces daily)

3. Get adequate restful sleep. Try to get to bed @ 10:00pm - 10:30pm for best restful sleep.

4. Exercise - get outside, walk, and be amazed at God's creation.

5. Get the "Linden Method". I got the download version ($99). It has helped me TONS! http://www.panic-anxiety.com http://www.stopworry.com http://www.charles-linden.com

6. When feeling depressed or anxious - take organic Niacin (vitamin B3). But read and follow the link below first.

http://www.foodmatters.tv/_webapp_417125/How_to_Take_Niacin_-Vitamin_B3-_for_Depression_and_Anxiety

Let me know if it helps and cures your anxiety/depression!

When I go too low carb, my emotions go haywire, and are predominately extraordinarily negative!

I get super anxious, depressed, and paranoid. But then, part of the anxious, paranoid depression manifests in the form of "AHHH!!!!! AM I A FAT WHALE????" (I'm 18, give me a break). So, the cycle continues, I stay low carb, and sink further into the abyss.

Basically, try upping your carbs. And getting sleep. Sleep is good. :)

I second the vitamin D, very important in anxiety issues. Also maybe some calming tea, deep breathing, fewer carbs, and positive thinking. I know people think that books like the secret are all silly but a combo of all of these helped control my crazy anxiety attacks.

I recently listened to two podcosts with Julia Ross author of the "Mood Cure." moodcure.com You can listen to one of those podcasts here: http://www.blogtalkradio.com/undergroundwellness/2010/01/07/the-mood-cure-with-julia-ross

Basically she tells us that we need nutrient dense protein given to our brains to supply the necessary amino acids needed for our "feel good hormones". Animal protein is the best source as it contains all the necessary ingredients.

I would also suggest taking a vitamin B-complex supplement. Other supplemental support a product by Biotics: De-STRESS, Bio-GGG-B and Li-Zyme

I am assuming you are already eating good source quality animal protein, so I am giving additional recommendations. I have been making it habit to eat animal protein w/ every meal. I sometimes have been known to only eat fat/veggies...

For me anxiety is not just about food. The following helps immensely -

~ Get some form of exercise everyday - yoga, videos, brisk walking ~ Go outside and see natural light at least once a day ~ Don't drop carbs too low, fruit helps

When I went through a challenging time in my life I used meditation, it really helped me get through.

Thank you so much everyone for your wonderful and supportive responses. I have taken a day off work to allow myself to reset a little over the weeken. I will be heading to the health food store to get more 5-htp as I ran out a few months ago, I'll also grab some magnesium and vitamin D as I am sure I am deficient. Then I'll throw in some tougher exercise a couple of times a week and increase my carbs and animal fats!

I'll let you know how feeling in a week or so, unless this a miracle cure which has me Feeling better overnight! Again, thanks for your wonderful and supportive feedback

I had a few issues a year ago and saw a counsellor. He was brilliant. They don't solve your problems for you, they just help you come to your own conclusions. I wouldn't stop with this avenue. Sometimes I would walk away thinking I had just wasted an hour, but would see the benefit in five days time.

He recommended Fish Oil. About 6 caps a day.

I will leave you with this quote. I only stumbled across it a few days ago, but it really hit a chord with me.

"Worry is the stress caused by things out of our control, and 80% of the time they never happen."

So basically, 80% of the time we are worrying about nothing.

Made me realise that rather than spend 100% of the time worrying about stuff that won't happen 80% of the time, you're better off just doing something important and changing focus to deal with the 20% when it actually happens.

I don't know your situation Vicki, but I hope this helps you as much as it helps me.

Best of Luck. Taking an extended weekend is a great first step.

Hi Vicki,

You might want to pick up the book Emotional Equations by Chip Connelly. The equation for anxiety is Anxiety=Uncertainty x Powerlessness. So, the key is to influence one or both of the variables in the equation. You didn't say anything about your situation, but consider these variables and what is in your control and how you can change it. Some strategies for managing anxiety: 1) stay in the present moment 2) create an anxiety balance sheet 3) put a time limit on your anxiety 4) play things out to the worst case scenario and think about what the likelihood is of any of those things happening. Hope this helps...

Anna www.findyourbestthinking.com

Do you mean only emotional anxiety, or is it coupled with the physical symptoms of an anxiety attack? I used to have anxiety attacks (w/physical symptoms) all the time. I had no idea what was going on until I went into the ER one night. I was shaking, sweating, couldn't sit still, my pulse was skyrocketing... sooo they gave me some xanax and sent me home. Thanks modern medicine! The xanax did help at first, but what really helped me get things under control was doing some research and coming to a better understand of what was going on. I had no idea that my mind could have such a profound impact on my body. I used to think that because I was physically distressed that something was physically wrong with me. Not so. To this day, if I feel myself start to get anxious, I give myself a little mental pep talk. "Nothing bad is happening to you, you're fine, it's just an anxiety attack. Nothing bad has ever come of it. You're just a little stressed out right now," ... ya know, stuff like that. I'm able to stop them before they start now.

If you're just talking about emotional anxiety specifically, though, I'd advise that you start regularly engaging in an activity that relaxes you (force yourself to do it the first few times if you have to. I know sometimes anxiety and depression go hand in hand... it's hard to get motivated). For me it's walking. Also, you might try to get all of your thoughts out of your head and on paper. Good luck!

You could try Natural Calm magnesium supplement. Magnesium works in our bodies to calm nerves and relax muscles. I have found it to be very helpful. Best of luck to you in getting through this difficult time in your life.

I experience considerable (social)anxiety from time to time. I find that fruits make me more antsy. Not exercising also gets me down and panicky(when ppl are close). Also have been trying this low food reward thing and it seems to give me some sense of ease(im thinking its the elimination of salt). Diaphragmatic breathing also helps get me through those awkward congested train rides. Hope you feel better.

After trying all sorts of natural stuff I ended up having to resort to a beta blocker for physical symptoms (works great) and an SSRI to get my mind to calm down. Some people no matter how hard they try with diet/meditation/CBT/etc can only get so far and need medication to help things along.

Increase your magnesium by a LOT is the best tip I can give you.

Taking 5-HTP is also a good idea.

As stated above, vitamin d & magnesium. When I drop my carbs below 40 grams I start getting really mellow. Though this might be bad timing for low carb flu.

High intensity training.

Your body is responding to the urgent messages from your limbic brain, which is commanding "flight or fight".

The anxiety you're feeling is the energy your limbic brain has provided for you to act. Dissipate this energy through exercise and this will recalibrate your anxiety.

With each exhaustive session, provided there is no further adverse change in your circumstances, you should experience a little less anxiety.

lots of great advice and suggestions here. Last year around this time I was suffering acute anxiety and panic attacks, and can share what worked for me. Many of the suggestions may be redundant to what has been posted here but merit repeating.

The person who posted Anxiety=Uncertainty x Powerlessness is SPOT ON. Find a way to objectively view your life situation to identify what causal relationships there may be and slowly begin to unravel them. A support group or therapist can help guide you.

Emotional toxicity resulting from life situations can may be tough to quickly change for any number of reasons. One thing that will provide some immediate relief is to start building a base from the factors you can exert some control over, like the following:

• have your vitamin D levels checked and supplement to bring them up to normal levels if they are low
• get checked for Candida Albicans overgrowth and also take corrective measures through diet and supplementation - Paleo diet works wonders for clearing candida, especially if you avoid fruit
• give your nervous system a break, stop all caffeine and alcohol use, seek therapy or support if this is a real problem for you
• get outside in the sunlight, exercise, even if it is a 15-minute walk a few times a week
• get quality and consistent sleep
• improve your diet (seems like something you are already doing)

START SLOWLY but begin to affect change and the tougher problems will come into focus and begin to clear

LOVE YOURSELF. The most important person is you

1) Start the day with 20-30 min. of mediation. Try this one: http://www.themeditationpodcast.com/episode_02.html

2) After your meditation do high intensity exercise including some weight training. Use the Tabata method or the Little method. 3- 4 days/week.

3) Walk outdoors in the sun - ever day.

4) Try 40 mg./day of Echinacea. See:http://www.ergo-log.com/echinacea-makes-you-carefree.html

5) Repeat # 1 at bed time.

6) Eliminate stimulants - red bull, coffee, etc. Tea can be calming however.

When I'm going through an anxious time I try not to let my carbs drop too low as I personally can get Betty I anxious when I drop my carbs less than 20g a day

Besides Mindfulness-Based-Meditation (which is researched and proven to work but takes time) there something called EFT (Emotional Freedom Techniques) that many people say is helpful.

Additionally I have used (as have many others I know) 5htp and Gaba (in the form of phenibut as it crosses the blood brain barrier where other forms do not)

Thorne makes a product called PharmaGaba

Kavinace by NeuroScience is also very good and has other ingredients besides Gaba.

L-Thenanine is also good.

Books by Pema Chodron have really helped me. When Things Fall Apart is a great place to start, and if you google her name you can find short articles to get a sense of her style.

Besides that, a big hug to you Vicki!

Guided meditation from excelatlife.com....the one for when panic is high is very good and works within minutes. I have it on my phone.

For diet, I now always eat about a 50/50 ratio of carb/protein and that seems ideal for me. I eat until satiated and no more.

My attacks were either causing GERD like symptoms or vice versa...I'm also in the process of healing my gut issues.

The positive of all this is that I lost 10 pounds of pure belly and arm fat in 1 month...I think it was all the adrenaline plus calorie restriction because I couldn't eat anything that caused acid.

Edited to also add...www.calmclinic.com the program is worth every penny and works.

I'm not sure what you mean when you say 'It's not my problem to fix.' I understand that the external stimuli causing your anxiety are beyond your control, but you can most certainly control the way you respond to stressful situations. The emotions you are feeling are indeed normal, and a feeling of panic is normal when you're immediate danger, but panic attacks are not a 'normal', per se, response to any other stress. I apologize deeply if this sounds at all rude or unsympathetic, but realizing I had control over my emotions and my reactions contributed immensely to the halting of my own panic attacks and depression.

A therapist, and in particular a practitioner of cognitive-behavioral therapy, can help, if only just to give you someone to talk to.

There are lots of programs out there designed to help you manage panic attacks and general anxiety. The Linden Method is helpful, but I wouldn't spend money on it. The basic premise of this method is the elimination of panic attacks by pretending you don't have anxiety at all (it's steeped in CBT as well)--leave your house, go out with friends, put yourself in normal environments and situations you might avoid in your current state. I highly, HIGHLY recommend the program at http://www.paniccenter.net/ --it implements the same steps, generally, as the Linden method, but this program is 100% free. Trust me, it helps!

As far as dietary recommendations go, switching to a paleo lifestyle helped me, of course, and debilitating panic attacks are actually the reason I came to paleo. I found sufficient B12, D3 (from the sun!), and regular exercise (even just walking) to be key. Yoga also seemed to help in the short-term. Some people use Valerian root, St. John's Wort (which is more often recommended for depression), GABA and SAM-e to be helpful, though I can't vouch for the effectiveness of those approaches. I did try Kava Kava and I'd liken it to the calmness felt after consuming a strong cup of manzanilla tea (sorry, for some reason I can't, for the life of me, remember its name in English!). Getting enough magnesium, calcium and potassium pretty much controlled (and controls) my scary heart palpitations. Also, my anxiety heightened when I tried to go very-low-carb, so I always made sure to consume over 100 grams. (I regularly eat around 200g now, though I did also experience some anxiety upon the initial increase.) I avoided caffeine for a few months but experienced no adverse effects on my anxiety when I added it back in again.

I sincerely feel for you. Panic attacks suck, but always remember that they CAN be controlled. I hope some of these suggestions are useful for you! Hang in there and let me know if I can offer any more information (:

I'm a long-time anxiety-sufferer. I've eaten Ray Peat stylish diet for a bit over a week now, and my anxiety has pretty much disappeared and I haven't had to use benzodiatsepines during this time.

When I notice slight anxiety, I drink something sugary, like green tea with honey and milk. Also, you might want to add some sugar to your coffee, if you drink any. It seems to prevent caffeine induced anxiety for me. According to Peat, sugar effectively combats against stress.

I only speak from my own experience. It might be that paleo diet is the perfect diet for normal healthy person, but to fix certain existing conditions, some tweaked approach might be needed.