Stress is our normal response to circumstances that are challenging physically, mentally, and emotionally. But what happens when we get a sudden feeling of fear and worry in the absence of a threat and under normal situations? The pulse quickens and may escalate to a pounding or racing heartbeat, lightheadedness or dizziness, restlessness, nausea, sweating, difficulty breathing, chest pain, irrational thoughts, tingling sensation, headache, and other aches and pains in the body and even diarrhea. These are physical symptoms of an anxiety attack.

We may feel anxious or worry when there are triggers such as problems in various aspects of our lives that may involve work, relationships, health, and even what’s happening around us. However, if you are experiencing persistent or chronic signs of anxiety even when things are supposed to be going smoothly, then you must be suffering from anxiety disorder. 

When symptoms feel more severe with intense feelings of dread, imminent death, losing control or terror, you may be having a panic attack. If symptoms are frequently experienced, you may have a panic disorder. 

Anxiety and panic disorders can be debilitating. It is important to seek the help of a psychologist or a psychiatrist for proper assessment and management. However, you can also do your part by following these tips on how to alleviate anxiety.

Watch what you eat 

Our gut and the brain have a connection called the gut brain axis. The gut cells produce the same brain chemicals that regulate our mood. There are trillions of good bacteria in the gut called the microbiome. This is largely impacted by what we eat. If you load up on junk food, then your gut microbiome will suffer, thus unable to help the body produce mood stabilizing hormones. If you want to make your gut healthy enough to produce happy hormones, then intentionally eat fruits, vegetables, whole grains, and legumes regularly. The more life-giving food you consume, the better you will feel. I once had a patient who was resistant to medications prescribed by the psychiatrist. She found relief from psychosis and depression simply by eating a plant-based diet and removing meat and dairy, as well as, ultra-processed snacks from her diet. 

Take cold showers  

If taking an ice bath or a cold plunge isn’t feasible, then a cold shower should suffice. Studies have shown that exposure of the face and other parts of the body to cold water prompts a hormonal reaction that promotes the production and release of happy hormones. Furthermore, our body’s built in opioid-based soothing system is stimulated by the cold water. Thus, having a positive effect on the regulation of emotions, alleviating pain, and the stress response. Cold showers can even positively affect one’s motivational processes, as well as, the control of food intake among emotional eaters who tend to find comfort in empty calorie or junk food. 

Get moving 

It is challenging to exercise when one is anxious. However, being physically active regularly will help prevent anxiety attacks. If you don’t have any exercise regimen, it is best to begin by incorporating walking in your daily schedule. You can walk wherever it suits you. While it is ideal to walk outside and be one with nature, so many people in the urban areas may find this impractical. You can walk even in the comforts of your room or office. Walk in place or use a treadmill or walking pad. Break it down into 10 to 15-minute cycles two to four times a day or even more. Just stand up and get moving. A systematic review and meta-analysis on the effect of walking on depressive and anxiety symptoms was conducted by Zijun Xu and colleagues. The published study on July 2024 concluded that various forms of walking can be effective in reducing symptoms of depression and anxiety. Are you feeling anxious? Get up and walk. You’ll feel better after a while. Exercise boosts the production of your mood stabilizing hormones, including the sleep hormone. If you sleep better, naturally your mood becomes better. So, you are technically hitting two birds with one stone when you just find time to walk every day.

Take adaptogens  

Adaptogens are plant food sources like ginseng, mushrooms, or herbs that help the body deal with different forms of stress, fatigue, and anxiety. Adaptogens restore homeostasis or balance in the body by increasing or decreasing chemical and hormone production in the body as needed. For example, if you are fatigued, your body will feel more energized without being overly stimulated. When you need to rest because your stress hormones like cortisol are on a high, adaptogens will make you feel more relaxed and sleep better. In my practice as an integrative and functional nutritionist dietitian, I recommend American ginseng and Cordyceps Sinensis (a type of mushroom) to be taken in liquid or freeze-dried form. American ginseng or Panax quinquefolium is different from Asian ginseng or Panax ginseng. It is important to consult a registered nutritionist dietitian practicing functional medicine before taking these adaptogens for proper assessment and management. 

Don’t allow your life to be dictated by anxiety. You can take control and you can choose to seek professional help to be set free from your suffering.

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