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Anxiety Disorders Self-Management Program
Sources:    Research References/Bibliography
Knowledge to Help Yourself Knowledge gives a person many options for managing anxiety disorders and they can then personally take charge of the effect this disease is having on their life.
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Product Suggestion

Vitamin B
Helps maintain normal nervous system function.
Vitamin B1
Helps reduce anxiety and has a calming effect on the nerves.
Vitamin B6
A known energizer that also exerts a calming effect.
Vitamin C
Necessary for the proper function of adrenal glands and brain chemistry. In large doses, can have a powerful tranquilizing effect and is known to decrease anxiety. Vital for dealing with stress.

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(complete nutritional coverage of vitamins, minerals, amino acids, cofactor nutrients, etc.)

A natural tranquilizer.
Helps to relieve anxiety, tension, nervousness, muscular spasms, and tics. Best taken in combination with calcium.
Iron deficiency can increase the risk of panic attacks.
Can have a calming effect on the central nervous system.
Chromium deficiency can produce nervousness, shakiness, and other general symptoms of anxiety.
Can elevate mood and decrease anxiety.
A natural sleep aid. Helpful if symptoms include insomnia.

Amino Acids:
Important for anxiety and depression. Caution: Do not take if you are taking an MAO inhibitor drug.
Necessary for central nervous system function
Has a mild tranquilizing effect.

  • WATCH YOUR DIET: Eat food high in calcium, magnesium, phosphorus, and potassium since these nutrients are depleted by stress. Limit meats and other animal proteins and eat lots of fruits, grains, and vegetables instead.

    Avoid caffeine since it can trigger panic attacks.

  • AVOID CAFFEINE: Caffeine can trigger panic attacks so avoid coffee, chocolate, some sodas and some teas, and other products containing caffeine.

  • AVOID REFINED SUGARS AND SIMPLE CARBOHYDRATES: Cut simple sugars, carbonated soft drinks and alcohol out of the diet.

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Lifestyle Changes

  • TRY TO PINPOINT ANY FOOD ALLERGIES: Since food allergies may trigger panic attacks keep track of what you eat to see what foods might be causing the attacks.

  • LEARN TO RELAX: Find a relaxation technique that works for you and use it to combat stress. Use breathing techniques to manage attacks.

  • EXERCISE: It doesn't have to be anything too strenuous, just get out there and take a walk, go for a swim, or do something to develop a regular exercise routine. Studies have shown that exercise has a positive effect on mental health.

    Studies have shown that exercise has a positive effect on mental health.

  • GET PLENTY OF SLEEP: This is important for maintaining health and for keeping stress levels down.

  • TALK WITH A FRIEND: Talking about what is bothering you can help relieve stress.

  • PRACTICE GOOD TIME MANAGEMENT: Good planning can eliminate a lot of needless worry and running around which in turn will help reduce stress.

  • ELIMINATE STRESSFUL ACTIVITIES FROM YOUR LIFE: Identify what causes you stress and eliminate it from your lifestyle when possible.

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Medical Options and Precautions

PSYCHOTHERAPY: The two main types are behavioral therapy (breathing exercises and exposure to whatever frightens the patient) and cognitive-behavioral therapy (teaches patients to react differently to stress).


  • Antidepressants: Selective Serotonin Reuptake Inhibitors are slow acting and may not take effect for several weeks after beginning use. Tricyclic Antidepressants can cause weight gain, sleepiness, constipation, and headache. Monoamine oxidase inhibitors can cause severe high blood pressure if taken with red wine, cheese, beer or other foods containing tyramine and may cause dangerous interactions when taken with certain non-prescription drugs such as certain cold remedies.

  • Anti-anxiety drugs: Benzodiazepines are addictive and the patient can develop a tolerance for the drug so that it eventually stops working for them entirely. Azapirones are less effective than benzodiazepines but do not induce tolerance. Beta-blockers do not cause depression or sleepiness.

All of the above medications are meant to relieve the symptoms of anxiety disorders, not cure them, and each medication comes with its own set of side effects.

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