Nutrition, supplements, and light therapy can be extremely effective at alleviating anxiety

 First, it's important to recognize that you're having anxiety attacks and that they're not "all in your head." In fact, you're dealing with a very real over-secretion of adrenaline, from the adrenal glands, triggered by a reflexive instinct to protect yourself. Adrenaline is a very potent vasoconstrictor-meaning it temporarily inhibits blood flow-and can cause heart palpitations, chest pains, difficulty breathing, muscular tension, dry mouth, headaches, sweating, insomnia, and other uncomfortable symptoms.

Sugar Blues
The first step in treating anxiety is to avoid other vasoconstrictors, most notably caffeine. Simple sugars such as alcohol and table sugar can also generate anxiety because they're released quickly into the bloodstream. This causes the pancreas to over-produce insulin, which drives down blood sugar levels and causes the hypoglycemic symptoms of "spaciness" and jitters. So do your best to avoid this trio (alcohol, caffeine, sugar) of non-nutritious substances.

In their place, up your intake of vitamin C, bioflavonoids, and omega 3 fats (found in flax oil and cold-water fish). Fundamental mood-calming nutrients include magnesium (take enough to make your stools soft, then cut back by 20 percent) and a high-potency B complex.

Stress Solutions
Chronic stress can deplete certain neurotransmitters, which leads to imbalances that ultimately cause the symptoms of panic described above. Conventional treatment of anxiety often includes drugs that block the receptor sites for adrenaline, but do nothing to boost the critical, and likely depleted, neurotransmitters.

The major inhibitory brain chemicals-which promote a "feed and breed" response rather than the "fight or flight" response that leads to panic attacks-are GABA (gamma amino butyric acid) and glutathione. A naturopathic or nutrition-oriented doctor in your area should be able to provide testing to determine any specific deficiencies or imbalances you may have of these two substances. You could also look for a product that contains GABA (about 1,500 mg daily) or glutathione (1,000 mg daily).

Herbal Relief
Numerous botanical medicines can also help reduce anxiety. Valerian (Valeriana officinalis) works well for anxiety that seems particularly mental-your mind races, you suffer from irrational phobias or sudden feelings of terror. Take 500 mg or 1 tablespoon of a standardized liquid extract at bedtime. Valerian is also helpful as a mild pain reliever.

If your anxiety produces more physical symptoms, such as muscle spasms or racing heartbeat, you might find relief from kava (from the Piper methysticum plant, a pepper relative). Take 1-2 tablespoons of liquid extract mixed in warm water, or 1,000 mg in capsule form, at bedtime.

Chamomile is a mild sedative that's gentle enough for children. It's best taken in tea form. The herb hops can be strongly sedative for nervous people, and combines well with valerian, especially if you're having sleep problems.

Skullcap is a "nerve-soothing" botanical that I find effective for anxiety accompanied by constipation. Take 1-2 Tbs. of a liquid extract, or 1,500 mg in a capsule form, at bedtime.

Other anxiety busters include exercise, deep breathing, meditation, Tai Chi, and just plain old fun. So don't forget to schedule a little down time into your day.