Panic Disorder Coping How Diet and Exercise Affect Your Anxiety By Katharina Star, PhD Katharina Star, PhD Facebook LinkedIn Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. Learn about our editorial process Updated on December 19, 2020 Medically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Akeem Marsh, MD Medically reviewed by Akeem Marsh, MD LinkedIn Twitter Akeem Marsh, MD, is a board-certified child, adolescent, and adult psychiatrist who has dedicated his career to working with medically underserved communities. Learn about our Medical Review Board Print m-gucci / iStockphoto Nutrition, exercise, and stress can have a major impact on your feelings of anxiety. Research has found that one’s diet, fitness level, and amount of stress can affect their experience with panic disorder, panic attacks, and agoraphobia. If you are struggling with the symptoms of panic disorder, consider making some lifestyle changes as a way to help manage your anxiety. The following describes how proper nutrition, regular exercise, and the ability to relax can play a role in your effort to cope with panic and anxiety. Press Play for Advice On Getting Exercise Hosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how physical activity can boost your mental strength. Click below to listen now. Follow Now : Apple Podcasts / Spotify / Google Podcasts Dietary Triggers Research has shown that there are certain foods and substances that seem to contribute to increased levels of anxiety. Studies have also found that these substances can greatly impact people with panic disorder by potentially intensifying the physical symptoms of panic and anxiety, increasing the frequency of panic attacks, and preventing one from getting a good night’s rest. Caffeine is one of the most common dietary triggers they may affect people with anxiety disorders. Many people start the day off with a cup of coffee to help them feel more alert and energized. Unfortunately, caffeine can aggravate panic and anxiety symptoms. For instance, caffeine has been found to potentially trigger panic attacks and increase feelings of nervousness and irritability. It is also known to contribute to many physical symptoms, such as trembling and shaking, which are common among people with anxiety disorders. Caffeine has even been associated with increased feelings of anxiety for people who do not have an anxiety disorder. The negative effects associated with caffeine may make you want to remove it completely from your diet. If you are thinking about reducing the amount of caffeine you consume, it is important to start by gradually decreasing your intake. Abruptly eliminating caffeine can lead to withdrawal symptoms, such as headaches, restlessness, and irritability. Keep in mind that you may be consuming caffeine in products other than coffee, such as soda, tea, and chocolate. Other substances, including sugar and alcohol, have also been found to impact mood and feelings of anxiety. These substances can contribute to low energy levels, nervousness, and sleep disturbances. Also, monosodium glutamate (MSG), a food additive used to enhance flavor, is known to negatively affect some people. Potential side effects of consuming too much MSG include sweating, dizziness, nausea, and, in some cases, may even trigger a panic attack. Stress Reduction Stress can be a factor in your mental and physical health. It is also often accompanied by increased feelings of anxiety. Unfortunately, stress is a typical issue that many of us face in our day-to-day lives. However, you can learn some helpful stress management techniques that can assist you in coping with your inevitable stressors. Relaxation techniques are activities aimed at helping to reduce stress and improve one’s relaxation response. These techniques are easy to learn and can typically be practiced several times a day. Some common relaxation techniques for anxiety and panic include deep breathing exercises, progressive muscle relaxation, and visualization. Yoga can be a form of stress reduction that includes these relaxation activities, along with the added benefits of reducing muscle tension and strengthening the body. Yoga involves movements, breath work, and meditation that can assist in enhancing feelings of calm and clarity. Yoga for panic disorder and anxiety can help you feel more energized and less stressed. Physical Exercise Stress reduction can also be achieved through physical exercise. Additionally, maintaining a regular exercise routine has been associated with improved mood, enhanced self-esteem, and increased energy levels. The numerous benefits of exercise can also help alleviate many of the symptoms associated with panic and anxiety. Physical exercise for panic and anxiety can assist in reducing the body’s physical reaction to anxiety. In some cases, exercise can even help to reduce the frequency and intensity of panic attacks. Exercise can also be a powerful way to release built-up physical and mental tension while reducing feelings of fear and worry. A Word From Verywell At times, it can feel as though anxiety and panic are running your life. Take back some of your control by practicing a self-care routine that includes proper nutrition, physical exercise, and stress reduction. These lifestyle changes can also help ease the symptoms of many common co-occurring conditions, such as IBS and depression. Build on these tips today to boost both your physical and mental health. 7 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Stonerock GL, Hoffman BM, Smith PJ, Blumenthal JA. Exercise as Treatment for Anxiety: Systematic Review and Analysis. Ann Behav Med. 2015;49(4):542-56. doi:10.1007/s12160-014-9685-9 Sarris J, Moylan S, Camfield DA, et al. Complementary medicine, exercise, meditation, diet, and lifestyle modification for anxiety disorders: a review of current evidence. Evid Based Complement Alternat Med. 2012;2012:809653. doi:10.1155/2012/809653 Locke AB, Kirst N, Shultz CG. Diagnosis and management of generalized anxiety disorder and panic disorder in adults. Am Fam Physician. 2015;91(9):617-24. American Psychiatric Association: Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition. Arlington, VA, American Psychiatric Association, 2013. Meredith SE, Juliano LM, Hughes JR, Griffiths RR. Caffeine Use Disorder: A Comprehensive Review and Research Agenda. J Caffeine Res. 2013;3(3):114-130. doi:10.1089/jcr.2013.0016 National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Symptoms & Causes of Cyclic Vomiting Syndrome. National Institute on Mental Health. Anxiety Disorders. Additional Reading Bourne, E. J. (2015). The Anxiety & Phobia Workbook. United States: New Harbinger Publications, Incorporated. By Katharina Star, PhD Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Speak to a Therapist for Panic Disorder Advertiser Disclosure × The offers that appear in this table are from partnerships from which Verywell Mind receives compensation.