Anxiety Supplements

Anxiety attacks and panic attacks are terms often used interchangeably, but they refer to distinct experiences with different characteristics, triggers, and durations. Understanding the difference between the two can help in identifying and managing them effectively.

Anxiety attack:

Gradual onset: Anxiety attacks typically build up gradually over time, often in response to a perceived threat, stressful situation, or ongoing worry. They can be triggered by thoughts or situations related to work, relationships, health, or other stressors.

Symptoms: Symptoms include excessive worry, restlessness, irritability, muscle tension, fatigue, difficulty concentrating, and sleep disturbances. Physical symptoms can include increased heart rate, sweating, dizziness, and stomach discomfort, but they are generally less intense than those of a panic attack.

Duration: Anxiety attacks can last for days, weeks, or even longer, as they are linked to ongoing stress or worry. The intensity may fluctuate but tends to persist until the underlying issue is resolved or managed.

Focus: Anxiety attacks are often centered around specific fears or concerns, and the person is usually aware of what is causing their anxiety. The feeling of dread is more prolonged and less acute compared to a panic attack.

Panic attack:

Sudden onset: Panic attacks occur suddenly and without warning. They are often unprovoked, meaning they can happen unexpectedly without an apparent trigger, though they can also be triggered by specific situations.

Symptoms: Panic attacks are characterised by intense physical symptoms such as a racing heart, chest pain, shortness of breath, dizziness, nausea, sweating, trembling, and a feeling of choking. These symptoms are often accompanied by a fear of losing control, dying, or going crazy.

Duration: Panic attacks typically peak within 10 minutes and rarely last longer than 30 minutes, though the aftereffects, such as feeling drained or uneasy, can linger.

Focus: During a panic attack, the focus is often on the immediate physical sensations, and the intense fear that something catastrophic is about to happen. The fear is usually disproportionate to the actual situation, leading to a sense of overwhelming terror.

In summary, anxiety attacks are usually related to ongoing stress and build up gradually, while panic attacks are sudden and intense, often appearing without any clear trigger. Recognizing these differences can be key in determining the appropriate coping strategies or seeking professional help.

Cortisol, often referred to as the "stress hormone," plays a vital role in the body's response to stress. However, chronically elevated cortisol levels can lead to various health issues, including anxiety, insomnia, weight gain, and weakened immune function. Several supplements have been shown to help reduce cortisol levels, promoting stress relief and overall well-being.

Ashwagandha:

Effectiveness: Ashwagandha is an adaptogenic herb that helps the body manage stress. Studies have shown that ashwagandha can significantly reduce cortisol levels, leading to decreased stress and anxiety.

Dosage: Common dosages range from 300 to 600 mg of ashwagandha extract per day, typically taken in divided doses.

Phosphatidylserine:

Effectiveness: Phosphatidylserine is a phospholipid that plays a crucial role in brain health. It has been shown to lower cortisol levels, particularly in response to physical stress, such as exercise, making it beneficial for both mental and physical stress management.

Dosage: Recommended dosages are usually 300-800 mg per day, taken in divided doses.

Omega-3 fatty acids:

Effectiveness: Omega-3 fatty acids, found in fish oil, have anti-inflammatory properties and have been shown to reduce cortisol levels, especially in response to mental stress.

Dosage: A typical dose of omega-3s ranges from 1,000 to 2,000 mg of EPA and DHA combined per day.

Rhodiola rosea:

Effectiveness: Rhodiola rosea is another adaptogenic herb that can help reduce cortisol levels and alleviate symptoms of stress and fatigue. It is particularly useful for combating burnout and improving mental performance under stress.

Dosage: Standard doses range from 200 to 600 mg per day, depending on the extract concentration.

Magnesium:

Effectiveness: Magnesium is involved in hundreds of biochemical reactions in the body, including those that regulate stress. Magnesium supplementation has been shown to reduce cortisol levels and promote relaxation, improving sleep and reducing anxiety.

Dosage: The typical dosage is 200-400 mg per day, taken in the evening to support relaxation and sleep.

L-theanine:

Effectiveness: L-theanine is an amino acid found in green tea that promotes relaxation without causing drowsiness. It helps lower cortisol levels and reduce stress, making it useful for managing anxiety and improving focus.

Dosage: L-theanine is commonly taken in doses of 100-200 mg, often in combination with caffeine for improved mental clarity.

Holy basil (tulsi):

Effectiveness: Holy basil is another adaptogen that helps the body cope with stress and lower cortisol levels. It is particularly beneficial for reducing stress-related anxiety and improving mood.

Dosage: Doses typically range from 300 to 600 mg of holy basil extract per day.

Before starting any supplement regimen, it is important to consult with a healthcare provider, especially if you are taking other medications or have underlying health conditions. Supplements can be a helpful addition to lifestyle changes like exercise, meditation, and a balanced diet in managing cortisol levels and reducing stress.

Anxiety attacks, also known as anxiety episodes, can manifest with a range of psychological and physical symptoms. These symptoms are generally less intense than those of a panic attack but can still significantly impact daily life.

Psychological symptoms:

Excessive worry: An overwhelming sense of worry or fear, often disproportionate to the actual situation, is a hallmark of an anxiety attack. This worry can be focused on specific issues like health, work, or social situations, or it can be more generalized.

Restlessness: Feeling on edge or unable to relax is common during an anxiety attack. This may be accompanied by a sense of dread or impending doom.

Irritability: Anxiety can lead to increased irritability and frustration, making it difficult to concentrate or interact calmly with others.

Difficulty concentrating: An individual experiencing an anxiety attack may find it hard to focus, with their mind racing or fixating on anxious thoughts.

Sleep disturbances: Anxiety attacks can cause difficulty falling asleep, staying asleep, or lead to waking up frequently during the night due to racing thoughts.

Physical symptoms:

Increased heart rate: A common symptom is a noticeable increase in heart rate, often perceived as palpitations or a racing heart.

Shortness of breath: Anxiety attacks can cause shallow breathing or a feeling of not getting enough air, which can exacerbate feelings of panic.

Sweating: Excessive sweating, particularly in the palms, underarms, or face, can occur during an anxiety attack.

Trembling or shaking: Mild to moderate trembling, particularly in the hands or legs, can be a physical manifestation of anxiety.

Muscle tension: Anxiety often leads to muscle tightness, particularly in the neck, shoulders, and back, contributing to physical discomfort.

Dizziness or light-headedness: Feeling faint, dizzy, or light-headed can occur, especially in situations where anxiety is intense or prolonged.

Stomach discomfort: Anxiety can cause gastrointestinal symptoms like nausea, stomach cramps, or an upset stomach.

Dry mouth: A dry mouth is a common physical symptom during an anxiety attack, often caused by the body's "fight or flight" response.

Headaches: Tension headaches or migraines can accompany anxiety attacks due to the stress and muscle tension involved.

Unlike panic attacks, which are usually sudden and intense, anxiety attacks can develop gradually and last for a more extended period, sometimes hours or even days. The symptoms can fluctuate in intensity, often worsening in response to specific triggers or stressful situations.

If anxiety attacks are frequent or severely impact daily functioning, it is important to seek professional help. Cognitive-behavioral therapy (CBT), lifestyle changes, and, in some

Ashwagandha:

Effectiveness: Ashwagandha is an adaptogenic herb that helps the body manage stress. Studies have shown that ashwagandha can significantly reduce cortisol levels, leading to decreased stress and anxiety.

Dosage: Common dosages range from 300 to 600 mg of ashwagandha extract per day, typically taken in divided doses.

Phosphatidylserine:

Effectiveness: Phosphatidylserine is a phospholipid that plays a crucial role in brain health. It has been shown to lower cortisol levels, particularly in response to physical stress, such as exercise, making it beneficial for both mental and physical stress management.

Dosage: Recommended dosages are usually 300-800 mg per day, taken in divided doses.

Omega-3 fatty acids:

Effectiveness: Omega-3 fatty acids, found in fish oil, have anti-inflammatory properties and have been shown to reduce cortisol levels, especially in response to mental stress.

Dosage: A typical dose of omega-3s ranges from 1,000 to 2,000 mg of EPA and DHA combined per day.

Rhodiola rosea:

Effectiveness: Rhodiola rosea is another adaptogenic herb that can help reduce cortisol levels and alleviate symptoms of stress and fatigue. It is particularly useful for combating burnout and improving mental performance under stress.

Dosage: Standard doses range from 200 to 600 mg per day, depending on the extract concentration.

Magnesium:

Effectiveness: Magnesium is involved in hundreds of biochemical reactions in the body, including those that regulate stress. Magnesium supplementation has been shown to reduce cortisol levels and promote relaxation, improving sleep and reducing anxiety.

Dosage: The typical dosage is 200-400 mg per day, taken in the evening to support relaxation and sleep.

L-theanine:

Effectiveness: L-theanine is an amino acid found in green tea that promotes relaxation without causing drowsiness. It helps lower cortisol levels and reduce stress, making it useful for managing anxiety and improving focus.

Dosage: L-theanine is commonly taken in doses of 100-200 mg, often in combination with caffeine for improved mental clarity.

Holy basil (tulsi):

Effectiveness: Holy basil is another adaptogen that helps the body cope with stress and lower cortisol levels. It is particularly beneficial for reducing stress-related anxiety and improving mood.

Dosage: Doses typically range from 300 to 600 mg of holy basil extract per day.

Before starting any supplement regimen, it is important to consult with a healthcare provider, especially if you are taking other medications or have underlying health conditions. Supplements can be a helpful addition to lifestyle changes like exercise, meditation, and a balanced diet in managing cortisol levels and reducing stress.