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Coping with Anxiety and Phobi... Health Article

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Don't drink coffee or smoke

Smoking and caffeine can promote anxiety. Research suggests that heavy cigarette smoking during adolescence increases the risk for generalized anxiety disorder and panic disorder in early adulthood. The mechanism may have less to do with nicotine's effect on the nervous system than with the damage done to the respiratory system. Smoking causes breathing problems, which research suggests may play a role in anxiety. The theory is that the brain misinterprets the smoker's labored breathing and resulting lack of oxygen as a threat of suffocation. The automatic physiological response is heavier breathing and faster pumping by the heart. In people who are susceptible to anxiety, the brain mistakes these responses as signs of panic.

With caffeine, on the other hand, it's the stimulant effect that promotes anxiety. Caffeine can set off a panic attack in someone prone to anxiety by activating the sympathetic nervous system, which launches the body's response to stress or danger. Many psychiatrists recommend that their anxiety patients eliminate, or at least minimize, their consumption of coffee and other caffeinated beverages and foods. Also be aware that many over-the-counter medications, including some weight-loss aids and "daytime" cold medications, contain caffeine.

Aspartame and panic disorder

For decades, researchers have debated whether aspartame — a sugar substitute sold under the brand names NutraSweet and Equal and found in Diet Coke and Diet Pepsi — has negative health effects. A large 2006 study that found that the sweetener was associated with unusually high rates of cancer in rats brought renewed attention to the issue.

Some researchers also believe that phenylalanine, one of two amino acids in aspartame, may affect mental health, exacerbating problems such as panic disorder and depression. Although there is no solid evidence proving a link, heavy consumers of aspartame who have anxiety disorders may wish to switch to sucralose (Splenda) as a precaution.

Seek social support

Support from family members and from others with anxiety disorders can improve the results of treatment. The National Institute of Mental Health reports that many people with anxiety benefit from sharing their problems and triumphs with others. Joining a support group can help by giving you a regular opportunity to talk with people who understand. Talking with trusted relatives, friends, and members of the clergy can be helpful, too. Chat groups on the Internet also provide a forum in which to share concerns and reduce the feelings of isolation that are common among people with anxiety. Just be skeptical about the information you find on the Internet, unless it comes from an established mental health organization. Also, use caution and common sense in deciding how much personal information to reveal when chatting online. Remember that chat rooms aren't a substitute for therapy. If you're looking for group therapy, join a group run by a mental health professional.

On the horizon

The treatment of anxiety disorders has never been safer or more successful, but there's plenty of room for improvement. As researchers gain a greater understanding of the brain circuitry and chemistry that underlie anxiety, the door will be opened to even better therapies. In addition to searching for better medications, scientists are trying to learn how to use existing therapies more effectively.