You can take steps to reduce your anxiety before you have a panic attack.
Understanding what impacts anxiety and recognizing patterns of how the symptoms of anxiety show up in your life gives you a starting place for using food, sleep, exercise, and other tools to improve anxiety and reduce panic attacks.
What was your overall anxiety level over the past week? What are some of your triggers?
The buttons below connect you to our best resources related to how glucose regulation impacts panic attacks, PTSD and sleep disturbances. We encourage you to try some food-based experiments to keep panic attacks in check. These resources address anxiety as well as other similar conditions, so you will find overlap with other condition-specific pages.
This material is provided for educational and informational purposes only. As Dr. Allott is also a licensed medical practitioner, we must make it clear that none of the products are intended to constitute medical advice, consultation, recommendation, diagnosis, or treatment. If you are concerned about your health, please seek appropriate care in your area.
Resources
Blog Posts
Videos
A Lizard Brain Treat™ is a snack of sugar (a quick fuel) & protein (a longer-lasting fuel). Sugar fuels your brain quickly and starts reducing the adrenalin causing the physical symptoms of anxiety, irritation and agitation. Protein extends the amount of time you’re in your responsive cortex brain, before needing to re-fuel. Anxiety levels generally drop by 10-20% within 10-15 minutes after eating a Lizard Brain Treat.
Keep Panic Attacks in Check with a Lizard Brain Treat (1:19)
A FUELED BRAIN IS A SMARTER BRAIN - UNDERSTANDING THE PHYSIOLOGY OR ANXIETY (35:40)
Podcasts
Handouts & Worksheets
I Need Help Now! (handout)
A Three-Day Protein Experiment (handout)
Proteina versus carbohidratos (Spanish handout)
Be At Your Best For High Stake Events (handout)
Emergency Food Plan (worksheet)
Snapshot of Anxiety (worksheet)
Storytelling
You might also be interested to read a story to see how some of this information plays out in daily life:
Store
Our Workbook: Fuel Your Brain, Not Your Anxiety Available from:
Pre-Recorded Online Training from PESI for continuing education credits: 2-Day Certificate in Nutrition for Mental Health Disorders: Non-Pharmaceutical Treatment Strategies that Work! (Available for purchase in digital format).
Other digital products available from Dr. Allott:
Understanding Labs for Mental Health
Serum Ferritin (pdf)
C Reactive Protein (pdf)
Surviving the Holidays: How to Reduce Anxiety & Weight Gain (pdf)
Pre-Recorded Online Training: Addressing the Physical Causes of Anxiety