FIGHT: Aggression, Irritability, Rage, Violence

FLIGHT: Avoidance, Mental confusion, Withdrawal, Fatigue

FRIGHT: Anxiety, Apprehension, Depression, Panic

Anxiety Attacks, also known as Panic Attacks, affect men and women. Attacks range from mild to severe, mental (emotional) and physical effects.

Symptoms for Mental includes:

• agitation
• agoraphobia
• apprehension
• constant worry
• endless crying
• depression
• feel stressed and/or overwhelmed
• irrational fears
• irritable
• irrational behaviour
• lack of self confidence/esteem
• procrastination
• low tolerance to stress
• nervousness
• panicky feelings/panic attacks
• difficulty relaxing
• upset emotional balance
• tension
• social phobia

Symptoms for Physical includes:

• aggression
• butterflies in stomach
• breathing difficulties
• cold and/or clammy hands or skin
• cravings for sweet things
• dizziness
• exhaustion/fatigue
• headaches
• hot flushes/sweating
• itching skin
• jittery
• lump in throat
• misty vision in eyes
• muscle weakness
• nausea
• rapid heartbeat or palpitations
• shaking or trembling
• shortness of breath
• uptight
• stomach in knots
• tight chest
• tremors 

External mental or physical stressor or endogenously by a drop in blood glucose can cause Anxiety attacks. Stress causes our body to respond in the same way - mental or physical, real or perceived, good or bad.

Cortisol, noradrenaline, and adrenaline are hormones associated with stress. When these levels elevate, they lead to feelings of restlessness, jitters, nervousness, and various forms of agitation. Blood flow is redirected from peripheral vessels towards the heart and major muscles, resulting in increased blood pressure and heart rates. Consequently, the immune system, digestion, hormones, and neurotransmitters become suppressed, remaining in this state until the perceived threats have subsided.

The surge of adrenaline prompts glycogen (glucose) to flow into the bloodstream, providing a surge of energy. As the glucose depletes, it is substituted by water, leading to bloating and weight gain. Excessive release of adrenaline can trigger:

• panic attacks
• migraines
• epilepsy

If glucose remains unutilized during the fight or flight response, the body produces a surge of insulin to avert hyperglycaemia by transforming the surplus glucose into fat, which is then stored in fatty tissues, leading to weight gain. This process also raises cholesterol and triglyceride levels. Additionally, if an excessive amount of insulin is secreted, blood glucose can plummet sharply, resulting in negative symptoms. It becomes necessary to consume food at this point to prevent glucose from dipping too low; otherwise, the adrenal glands release more adrenaline to mobilize stored glucose into the bloodstream, initiating a vicious cycle.

Adrenaline makes the heart race, it also causes the following anxiety attack symptoms:

When levels of GABA, a crucial neurotransmitter, and serotonin, the primary ‘happy’ neurotransmitter, decline alongside a decrease in progesterone, individuals may experience feelings of panic, agitation, nervousness, and panic attacks. It is essential to replenish these depleted nutrients to avert further distress.

As always, food and diet are crucial factors. An overabundance of carbohydrates, particularly from sugar, sweetened beverages, processed foods, all grains, and sugary starchy fruits and vegetables, can lead to a rapid spike in blood glucose levels. This triggers the release of excess insulin, which then causes a swift drop in blood glucose... thereby initiating the cycle once more.

Conventional Treatment of Anxiety Attack Symptoms

Benzodiazepines (commonly referred to as "benzos") are typically prescribed for managing anxiety, severe anxiety, and psychosis, with Diazepam (Valium) being a common option. Selective serotonin reuptake inhibitors (SSRIs), which are a class of antidepressants, are also utilized in treatment. Benzos function by amplifying the anxiolytic effects of GABA, thereby enhancing the brain's inhibitory processes. Due to their potential for addiction, these medications should only be administered at very low doses and for brief periods—ideally no longer than 2 weeks. Prolonged use, even at low doses, can lead to dependency.  Read up on Benzos here.

Combined with alcohol can be extremely dangerous.

Buspirone is prescribed to address anxiety disorders or for the short-term management of anxiety. It acts on serotonin receptors rather than GABA receptors and does not lead to addiction or sedation like benzodiazepines do.

Progesterone is a natural monoamine oxidase inhibitor that elevates serotonin and dopamine levels in the brain. It enhances the effectiveness of GABA by activating its receptor sites. For women, a daily dosage of 100mg/3ml to 200mg/6ml is recommended, while men should aim for a dosage of 10-100mg per day. In cases of severe symptoms, a higher dosage may be necessary. For detailed guidance, please refer to the section on How to use Progesterone Cream. Additionally, it is crucial to read the page on Estrogen Dominance before using progesterone for the first time.

Glycine is a soothing amino acid known for its benefits in alleviating seizures, relaxing muscles, and enhancing glycogen storage to boost energy levels. It serves as a precursor to glutathione and is the second most crucial cellular antioxidant after Vitamin D3. A recommended dosage is 500mg daily, alongside 25mg of vitamin B6. It is completely safe to increase the intake to 6000mg per day.

Taurine is an additional amino acid known for its calming properties and is particularly beneficial for heart health. In fact, the heart contains a higher concentration of taurine than all other amino acids combined. This amino acid plays a key role in alleviating panic attacks, anxiety, chronic fatigue, and regulating heart rate. Start with a daily dosage of 500mg, gradually increasing until you find the right level for you. It is also recommended to take 25mg of vitamin B6, which acts as a co-factor. Safe limits can go up to 6000mg per day.

Inositol recognized as one of the B vitamins, plays a significant role in alleviating depression by enhancing serotonin levels. It also helps stabilize blood glucose levels by boosting insulin activity and reducing insulin resistance. Its soothing properties benefit individuals dealing with depression, panic attacks, mood swings, obsessive-compulsive disorder (OCD), bipolar disorder, and anxiety. Additionally, stress can lead to hair loss, and inositol is known to assist in this regard, often referred to as the anti-alopecia vitamin. A daily intake of 2000-4000mg is recommended, with levels of 12,000-18,000mg suggested for those suffering from OCD and depression..

Vitamin B3 (niacin or nicotinic acid, nicotinamide or niacinamide) this antidepressant vitamin plays a role in alleviating depression, schizophrenia, fatigue, low blood sugar, and muscular weakness, as well as improving brain oxygenation. It is derived from the amino acid tryptophan. Nicotinamide exhibits certain benzodiazepine-like effects. A recommended dosage is 100mg daily. For anxiety, doses of 1500mg per day of niacinamide have been utilized, and for schizophrenia, up to 30g per day of niacin has been administered. PLEASE NOTE: Niacin 'can' result in hot flushing of the skin.

GABA the most calming neurotransmitter can be taken if depression comes with anxiety and panic attacks as it helps eliminate these feelings. Take 250mg per day to begin with, increasing until a suitable level is found. It is safe to take up to 1000mg per day and again vitamin B6 is needed. CAUTION:  GABA is difficult to administer as it is easy to exceed what is actually needed, when this happens, symptoms return, please increase very slowly.

Vitamin D3 is essential, as it influences every cell in our bodies, including those related to anxiety and depression. A deficiency can also disrupt blood glucose levels, potentially leading to insulin resistance. It is crucial to monitor your Vitamin D3 levels; optimal blood measurements should range from 70-100 ng/mL or 175-250 nmol/L, rather than the 30 ng/mL or 75 nmol/L commonly deemed sufficient by many labs and healthcare professionals. For more details, refer to the Vitamin D Council. The minimum daily dosage recommended is 5000iu's, although recent studies indicate that 10,000iu's per day may be more beneficial—see additional information here. For children under 12, a daily intake of 2000 IU is advised.

• Vitamin D Society
• Grassroots Health
• Birmingham Hospital

Tryptophan an amino acid precursor to serotonin, plays a crucial role in alleviating anxiety, OCD, depression, insomnia, and a sluggish gut that leads to constipation and IBS, as well as discomforts such as fibromyalgia and hot flushes. It aids in appetite regulation and helps stabilize blood glucose levels, as drops in blood glucose can trigger feelings of depression and anxiety. These fluctuations may also induce hot flushes, and research has indicated that tryptophan may alleviate this issue while also helping with insomnia. For optimal absorption, tryptophan needs an insulin spike, so it's beneficial to take it with about 1/4 glass of juice or some honey. It's best consumed at night and avoided with protein. Additionally, it requires vitamin B6 and folic acid for its conversion into serotonin, recommending a dosage of 25mg of vitamin B6 and 300mcg of folic acid alongside. It's considered safe to take up to 6000mg per day before seeking medical advice. CAUTION: If you are on any antidepressants, please consult your doctor before taking tryptophan.

Tyrosine is a non-essential amino acid, yet it plays a crucial role and serves as a powerful antidepressant. It acts as the precursor to dopamine, which is often found to be deficient in individuals experiencing depression. Additionally, it is essential for the production of the stress hormones adrenaline and nor-adrenaline, as well as the thyroid hormones T3 and T4, and melanin, the pigment responsible for hair and skin color. Tyrosine is particularly beneficial in stressful situations, such as exposure to cold, fatigue, emotional trauma, extended work hours, and sleep deprivation. It enhances memory, cognitive functions, and physical performance. During stress, levels of tyrosine tend to decline. It is advisable to start with a 250mg dose each morning. The required co-factors include vitamins B3, B6, and folic acid, with recommended amounts being 25mg of B3, B6, and 300mcg of folic acid. You can gradually increase the dosage to find what best suits you, as it is safe to go up to 6000mg per day. CAUTION: It is easy to exceed the necessary amount, and symptoms may return, so any increases should be made slowly if needed.

Zinc is the second most prevalent trace mineral in our bodies, playing a crucial role in insulin regulation and blood glucose control. It is a vital component of various enzymes, including superoxide dismutase, renowned for its antioxidant properties and protective effects on the liver. A robust immune system relies on zinc, which is also essential for protein synthesis and collagen production. Deficiencies in zinc can lead to a range of issues, including acne, eating disorders like bulimia and anorexia, diminished sense of smell and taste, loss of appetite, dementia, lethargy, stunted growth and sexual development, depression, impotence, infertility, and increased susceptibility to colds and flu, while also impacting cholesterol levels. Teenagers particularly require adequate zinc for typical reproductive development. Alongside vitamin B6, zinc is crucial for converting homocysteine into glutathione. An imbalance between zinc and copper can lead to conditions such as ADHD, bipolar disorder, depression, and schizophrenia. In girls, puberty presents challenges as rising estrogen levels cause an increase in copper, which in turn depletes zinc levels. Elevated estrogen levels, whether from contraceptives, hormone replacement therapy, post-pregnancy, a hysterectomy, menopause, or environmental copper exposure, can result in depression, irritability, and psychosis. Additionally, PMS is frequently linked to excessive copper levels coupled with low zinc levels due to improper ratios of progesterone to estrogen. It is recommended to take 15mg of zinc daily, or up to 100mg if there is a deficiency.