If you´re struggling with generalized anxiety, phobias or panic attacks, you need to find a solution fast!  Having these overwhelming fears surge over you can be extremely disturbing, disorienting and life altering.

So many people feel they are experiencing a medical emergency or on the verge of death when their heart starts exploding out of their chest and their breathing becomes labored. Anxiety and panic attacks are terrifying feelings and can lead to many phobias that severely alter the way you proceed throughout your day.

Everyone is always looking for a quick fix to these problems, a simple snap of the fingers. While some changes can provide immediate relief, they are rarely so simple as snapping your fingers. 

Confronting, dealing with and resolving your anxiety takes hard work and motivation. One of the easier places to begin is changing your nutritional intake.

Most people here the words change the way you eat and they go running for the nearest exit.  Why? Because they know they aren´t eating right but they also like the bad foods they are eating and don´t want to change.

Change can be very unsettling for most people but it might be a great thing for your anxiety problem. Here are some eating habits that you should follow to prevent high stress levels and decrease your anxiety.

1. Eat slowly while seated.

2. Chew your food at least 15 times. This helps you eat less because your body has time to register that you are full and it helps your body with easier digestion. 

3. Avoid overeating. You never want to feel bloated or stuffed. This is putting a strain on your body´s metabolism and preventing proper absorption of nutrients and vitamins in the food. 

4.  Drink 1 glass of water or liquid at a meal. If you drink too much while eating, your body will have a harder time digesting your food because your stomach acids will be diluted. 

Proper digestion of your food intake is a very important part of feeling physically well during the day. You will not suffer from bloating, cramps, gas and will not detract energy and resources from the rest of your body to deal with an enormous food intake.

Get the most out of what you are eating and help your body function at its optimum level. When your body is functioning well you will experience fewer stress and anxiety related symptoms and discourage panic attacks and anxiety. 

Other important dietary considerations include watching your salt and preservatives intake. 

Read package labeling carefully and consider what you are putting in your body. You also want to ensure that you are getting enough vitamins in your diet. If not, you will want to take a supplement which is an easy and effective way to help your body get everything it needs. 

Vitamin B and Vitamin C are particularly important because they help you manage stress throughout the day. Small changes in your diet and nutritional approach can help you cope with the anxiety you encounter throughout your day more effectively.

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Hypoglycemia symptoms such as trembling, light headedness, palpitations and irritability all mirror the symptoms of a panic attack. Americans today simply eat too much sugar, it´s in the soda we drink, the processed meats we eat and the desserts we consume.   

Food allergies can trigger panic like symptoms such as dizziness, insomnia, headaches, disorientation and fatigue. Reactions can occur from consuming a small amount of food but sometimes reactions are only triggered by consuming a large amount of that particular food or eating particular foods in combination. 

Thus, you may not be aware that a food allergy is triggering your panic attack symptoms. You can get tested and pay a lot of money or you can figure out food allergies by doing elimination tests. Eliminate that particular food from your diet for two weeks, see if you feel better and then eat a large amount of that substance after the two weeks and compare the feelings. 

Note that after you eliminate the food from your diet you may feel worse initially because of withdrawal symptoms. If that´s the case, it´s more likely that you have a food allergy. A lot of people are allergic to dairy products and wheat and may not realize it; these are the first culprits to try. 

People with vegetarian diets or organic diets tend to have lower stress and anxiety levels. They have reduced the intake of preservatives, sugars and acids into their bodies. All of these substances impede your body´s ability to work at its maximum efficiency. 

That´s not to say that you need to give up meat entirely but reducing your intake will probably produce a noticeable benefit, it also will improve your overall health. While reducing your red meat consumption, you should also increase your intake of raw vegetables and fiber.

You can get your fiber from whole gains, bran and vegetables as well. The key is to make sure you have a balanced and healthy diet and this will help your anxiety levels and stress management.

Another important element of an anxiety reducing diet is sufficient water intake. Dehydration can cause a lot of the symptoms that accompany a panic attack, so keeping yourself hydrated with at least 48 ounces of water a day should be a priority. 

A few simple changes in your diet and nutrition plan can go a long way towards reducing your feelings of anxiety, panic, stress, and worry. Make some changes today and start feeling the results immediately. Your body will also thank you as you become healthier and more physically fit.

Download your free eBook “Stop Panic Attacks and Deal with Your Anxious Thoughts” here: http://www.PanicGoodbye.com/freereport.html

Follow me on Twitter for new article updates: http://twitter.com/bertilhjert and visit my website: http://PanicGoodbye.com

We are all aware that some foods and drinks act as stimulants and others have a soothing effect, some are even purported to be aphrodisiacs. Since there is a relationship between food and the way we feel, it is important that you are conscious of what you are taking in because it will affect what comes out and that includes your anxiety level. 

Of course seeing a nutritionist is the best way to get the necessary personal evaluation and modifications to your diet but there are some general guidelines that might help your anxiety and panic attack levels. 

One of the substances that can aggravate anxiety is caffeine. This shouldn´t be surprising given that it is stimulant. Its function is to put you into a hyper aware state and it releases adrenalin, the very substance that triggers your fight or flight response and an anxious or stressed reaction. 

Moreover, high levels of caffeine can interfere with you ability to sleep which can make you more susceptible to panic attacks and generalized anxiety.

Caffeine is all around us. Coffee, even decaffeinated coffee, and soda are leading offenders here.  But caffeine is also found in a lot of teas, chocolates and over the counter drugs like Vivarin, Excedrin and Anacin. 

Reducing your caffeine intake can lead to a great reduction in your anxiety level. This may seem like a major sacrifice to people wedded to their morning cups of Starbucks or six pack of soda but it will make a major difference. 

If you have a major caffeine addiction, there will probably be some withdrawal symptoms as you reduce your intake. Take it slowly and cut the caffeine out gradually rather than cold turkey. 

Another contributor to high stress levels is cigarettes. While many smokers believe puffing away calms their nerves it actually places stress on their heart, makes it harder to breathe and increases anxiety levels. 

Not only will you feel healthier and reduce your risk of heart and lungs problems if you quit smoking but you will also get a better night´s sleep and reduce your anxiety. 

Reducing your salt intake will help you lower your blood pressure, thus reducing the strain placed on your heart and arteries.

High levels of salt consumption can lower your potassium levels which can affect your nervous system. Keep your body operating at its peak by eliminating table salt from your diet. A little salt is okay but try to keep it to a minimum. 

A few simple changes to your diet can help you reduce your anxiety levels, you´ll feel better too!  Don´t overeat, avoid eating on the run and give your body time to digest and use the food you´ve put into it. 

Caffeine and nicotine are addictive substances and eating habits can be hard to change or modify but you will see the benefits quickly in both your physical and mental health. Sometimes making the tough choices is the pathway to a better future. Good luck!

Download your free eBook “Stop Panic Attacks and Deal with Your Anxious Thoughts” here: http://www.PanicGoodbye.com/freereport.html

Follow me on Twitter for new article updates: http://twitter.com/bertilhjert and Squidoo: http://squidoo.com/panicgoodbye  Visit my website: http://PanicGoodbye.com