The Effects of Alcohol on Panic Attacks and how to stop panic attacks by cutting it out

In many situations, the limited use of alcohol is considered to be acceptable. A couple of drinks at a social gathering or the odd night cap when you want to unwind are not going to cause problems. But for people who suffer from anxiety or panic , alcohol can become a big problem in their lives. Studies show a marked correlation between panic attacks and the abuse of alcohol.

Alcohol depresses the central nervous system in people, which initially creates an effect of sedation, producing a state of euphoria. This seemingly provides anxiety relief, and so it becomes very attractive to people who suffer from panic attacks.

Unfortunately, alcohol has long term side effects that are not at all pleasant. Chronic abuse of alcohol can result in dependency and can cause damage to the body’s organs, including the liver, kidneys, brain and heart.

Theory of Tension Reduction

Anxiety sufferers often rely on alcohol as the means of coping with stress and fear. This theory is known as the “Tension Reduction Hypothesis”, where people use alcohol as a self-medication in order to control symptoms of panic attacks.

Alcohol Abuse & Panic Attacks

Studies show that people who suffer from panic attacks are three times likelier than healthy people to suffer from alcoholism or addiction to other substances. In many cases, sufferers of panic attacks tend to begin drinking large amounts shortly after the time that regular panic attack symptoms present themselves. This could be an indication that some of the first anxiety and panic disorder symptoms are directly related to either alcohol withdrawal, or it could indicate that excessive alcohol use has somehow created a platform for panic disorder to develop.

Whichever theory is correct, there is no doubt that what starts off as a way to combat the symptoms of panic attacks often quickly end up having the opposite effect of adding stress. Excessive drinkers will suffer from alcohol withdrawal, what we know as a “hangover” which includes the following symptoms:

• Panic Attacks
• Anxiety
• Nausea
• High Blood Pressure & Heart Rate
• Vomiting
• Agitation

All of these symptoms combine to create feelings of heightened stress and anxiety, leading to more excessive drinking. Eventually, panic attack sufferers can end up in a vicious cycle which increases the symptoms and incidence of panic attacks, and also leads to other health problems associated with alcoholism.

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Effects of Diet and Lifestyle on Panic Attacks

There is a large school of thought that suggests diet can have an affect on the risk of people having a panic attack. There is plenty of medical evidence to suggest that people’s diets have a role to play in the frequency and severity of panic attacks. The American Journal of Psychiatry published a study in 2010 that shows women who eat lots of processed foods are at increased risk of suffering from both depression and anxiety.

Given that processed foods make up a large part of the average diet for people in Western countries, this is quite alarming news. However, the same study also indicated that women who eat a lot of whole grains, protein rich food, fruit and vegetables showed a reduced level of depression and anxiety. Additionally, there have been other studies that suggest that foods high in omega-3 fatty acids, such as fish, can help to prevent depression and anxiety. It’s therefore safe to presume that these foods will provide benefits for sufferers of panic attacks.

Foods to Avoid:

Caffeine

If you suffer from panic attacks, you might want to make your next coffee a decaf one. A study in Brazil in 2009 showed that panic attack sufferers have a much increased likelihood of developing panic symptoms following a high intake of caffeine.

Caffeine acts as a stimulant, and increases blood pressure and heart rate, causes anxiety and can therefore be a trigger for panic attacks. Also, you should bear in mind that not only is caffeine found in coffee, but also chocolate, tea, coke and some kinds of medicines too. Sufferers of panic attacks would be wise to limit their caffeine intake if they want to reduce the number and severity of their panic attacks.

Sugar

Another food that is best avoided by panic attack sufferers is anything kind of food with high levels of sugar. Sweet foods, such as soft drinks, cookies, chocolate and candy can cause blood sugar levels to rise quickly, which results in a surge of insulin. With the insulin surge, comes an equally fast drop in the blood sugar level, which can trigger panic attacks in anxious individuals. In order to avid this risk, avoid foods that contain processed sugar, and eat protein rich foods to keep blood sugars stable.

Other Foods to Avoid

Other foods that could cause problems include foods that have high levels of artificial sweeteners, especially something called aspartame. This synthetic sweetener, found in many packaged food products, has neurological effects that some people can be especially sensitive to.

Another controversial substance is artificial flavorings and colorings. There is a theory that additives like these can trigger ADHD in young children, and they could also cause problems for adult panic attack sufferers. Alcohol should also be avoided. Even though it provides temporary relief, its long term side effects leave sufferers even more vulnerable to panic attacks later on.

The Bottom Line

While there is no doubt that diet plays a role, the kinds of foods that could potentially trigger panic attacks usually vary depending on the individual. One useful idea for anyone who experiences panic attacks is to keep a kind of food diary, and record what foods they eat, and note if they suffer any symptoms of panic attacks after eating them. It may take a few days or weeks to observe an association, and you may not see any at all, but if you do you can try eliminating that food to see if it makes any difference in the frequency of panic attacks.