By Dr. R. E. Freedman

Rules for overcoming insomnia and night panics:

1. Exercise early in the day. Exercise in fresh air  is very helpful in eliminating free-floating energy in the body. A simple, daily walk for minimum 20 minutes a day will burn off all the excess energy built up from daily stress. It will improve your mood and give you a true sense of well being.

2. Grab Some Sunlight: It helps set the body clock and produces melatonin in the brain, which adds up to a better night’s rest and makes falling asleep less of a chore.

3. Follow the food plan outlined in our program package as it allows the body to manufacture more Serotonin (naturally) in the body, and contains the formula to produce a mind/body that is far less reactive during the day and through the night. This food plan will undeniably promote the most relaxing sleep at night. Falling asleep will never be a problem again. Best of all, it is accomplished by using the foods you already have in your kitchen.

4. Avoid alcohol as it creates adrenaline in the body. This makes it difficult to fall asleep at night and even more difficult to stay asleep. It becomes a stimulant in the body and wrecks your sleep. For many, this is worse than caffeine. If you are fed up with night panics, then give up the alcohol.

5. Avoid caffeine as this is a stimulant and interrupts sleep. Switch to herbal teas such as Chamomile. You will notice the difference in your relaxation levels within 24 hours and insomnia will fade away in the process. If you have been using caffeine regularly, take your time changing to a decaffeinated brand. Mix a little decaf in with the caffeinated one, adding more and more decaf each day. This way you will avoid caffeine withdrawal headaches.

6. Avoid nicotine. A cigarette speeds up the whole body system making sleep very difficult. It’s the breathing in and out that is relaxing, which you can do without the aid of a cigarette. Nicotine is a chemical substance in cigarettes that is stimulating, not relaxing, to the system.

7. Listen to CD #11, Thought Separating and Mind Clearing in our program package, as it will allow you to cut through the endless cycle of intrusive thoughts that interrupt your sleep. It will easily teach you how to tame your brain allowing you to control your sleep, your waking hours and your life in general. Learn how to choose how you wish to feel rather than being the victim of life. Taking control of your reactions is an incredible feeling. It’s not difficult at all, and allows you to excavate the stronger, more powerful side of yourself, placing you back in charge of your life again.

By Ronnie Freedman, Ph.D.

Adam was an all around model student in the first grade, that is until after lunchtime. This quiet, cooperative student turned into a fidgety, irritable, and very vocal classroom participant. His teacher was perplexed at how quickly this pleasant and well-mannered child transformed into a disruptive and highly uncooperative classroom member.

Luckily, this teacher was a wise individual who scheduled a conference with Adam’s mother. Through a process of elimination they discovered the problem arose out of a noticeable change in the child’s diet. Ever since he began first grade, Adam was thrilled to learn he was allowed to purchase school lunches. His choices, unfortunately, did not serve him well. He was living on a daily lunchtime diet of peanut butter and jelly sandwiches, washed down by a large chocolate milk along with a package of chocolate cookies. Unbeknownst to Adam, his parents, and his teacher, this combination of sugar, caffeine and simple carbohydrates was enough to create an unforeseen reaction, creating a path of havoc through the lunchroom into classroom and all the way home.

Bottom line, this intelligent, cooperative and virtually happy child was innocently victimized by a lack of knowledge concerning the food he was ingesting.

Adam is just one example of how food may affect your child, and yourself as well. The foods one selects, especially concerning children, have the ability to make or break one’s mood, behavior and how one feels in general.

Many children are cooperative in school and yet when they arrive home their afternoons unravel due to the choices of snacks being served up. What started out as a happy, well-behaved child quickly turns into an irritable, cranky and highly uncooperative member of the family.

The answer is simple. You have the power to create a less reactive, well-behaved member of your family, without taking away their joy of eating pleasant meals and snacks. With a few simple rules, your child can be easily transformed from an irritable, tired and cranky member of your family, to someone who is far more pleasant, more cooperative, and maintains a true sense of well being. He or she becomes healthier on all fronts. The only reason your child is behaving in this manner is because he or she is reacting to the foods recently digested. They are victims of what they are eating, victims to the overload of refined and processed foods. Victims of sugar overload. Their behavior is merely a signal that their foods are not fueling a healthy mind and body.

Suggestions:

1. Learn to use PROTEINS, real proteins, properly. Not protein bars or shakes, but real foods that are proteins…poultry, beef, fish, dairy, nuts, nut butters. Use them with every single meal and snack.

2. Learn to choose the proper carbohydrates and use them with every meal and snack, along with the correct proteins.

3. Slowly but SURELY cut back on foods containing the combination of caffeine and sugar. This will create an immediate improvement.

4. Incorporate outdoor activity (sports, teams, playtime) for your child daily. This will burn off excess energy and create a happier, less wired and tired child.

The goal is to make sure your child feels well. A child’s behavior reflects how they feel and how they feel is created by the foods they eat.

These suggestions along with our food plan will naturally boost serotonin levels in the brain, leading to a calmer, less reactive child, with a strong sense of well-being. Your child will sleep better, eat better and feel better in general.

You really do have control over this situation and the wherewithal to help your child feel his or her best. Behaviors are a signal, letting you know how your child is feeling, how their body is reacting to foods they eat. If he or she is acting out or behaving in a manner that is not indicative of a happy individual, it is your responsibility to heed this signal and make the necessary changes. It’s simple, it’s effective and most of all it works.

It is not a child’s fault that they are reacting to their foods in a negative manner but a few simple changes can help this child lead a happier and more productive life. They will feel better, their teachers will have an easier job and you will relax as well.

This simple way of feeding children also applies to adults, as it will produce a significant change in one’s ability to process stressful situations, difficulties in life and generally lead to a greater ability to handle life’s pressures. When one chooses to create a less reactive mind and body, they become more productive and able to genuinely enjoy life in a calmer more peaceful way. Attitudes change, spirits lift and relationships improve, all due to the fact that one has made the choice to use foods to work for them rather than against them.

Copyright © 2010 Anxiety Busters, Inc.

By Ronnie Freedman, Ph.D.

“Know thyself”
Plato

How do you define yourself? Who are you and what do you want out of life? Do your choices and decisions reflect the “true” you or are they merely a mirror of the rest of the crowd and so called popular trends of the day? In order to feel comfortable with yourself, and in your life,  it is essential to achieve complete self-understanding. By doing so, you are able to reinvent yourself by tapping into the real you, the you who really matters.

It’s time to stop masquerading as the person you believe you need to be and become who you really are, the person who owns valid choices, solid decisions, and comfortable likes and dislikes.

Take a moment and think about the following questions:

What is your style and how does it define you?
Are you creating a look that presents the “true” you to the world or are you merely following the trends  you believe are popular at this time. Your style tells the world who you are and represents the side of you that is proud to be you. Take the time to find your own style and stand by it. It’s your signature and  you should be proud of it.

What does your environment state about you?
Does it reflect who you are and what make you comfortable. Does it bring you peace of mind and elicit inner joy? If it does not, it’s time to recreate your space and turn it into one that is geared towards your personality.

What do your interests say about you?
Do you prefer to quietly read a book or listen to your favorite music rather than immerse yourself in a more active, social type of situation? Either way, it’s your choice. It’s what feels good to you and your decision. If you’re  uncomfortable most of the time, it might mean you are going along with the crowd and making less and less of your own decisions. Take your time before making your next decision and opt for the choice that suits you.

Are you stating your opinions or saying “yes” to gain approval?
Too often one goes along with the crowd, rather than stand out as being disagreeable. You feel good in the moment but struggle with odd feelings of anxiety later on. This is your body telling you that you are not being true to yourself. It might be time to take a risk, be yourself and live with peace of mind.

Are you the star of your own life or merely a supporting character?
If you are always being helpful to everyone else in your life, besides yourself, you might be sacrificing what is left of YOU as a person. Everyone else is thrilled and you are walking around feeling hollow. It’s time to become the main character in your life and this is achieved by knowing who you are and standing by your beliefs, your decisions, your interests and your opinions. Others will respect you and will gain self respect.

Remember, your choices are VALID, your opinions COUNT, and your interests are IMPORTANT.

We all go around once in this life so make this ride the best one yet. It is your responsibility to yourself to do so. No one but you has the ability to achieve a life designed personally for your happiness. You owe it to yourself to take stock of your life and recreate it to suit you, in every way possible. You need to excavate your true self in order to achieve this. You need to know yourself in a very clear way, and stand by your choices.

Life is meant to be enjoyed. Confidence is built upon your ability to  remain true to yourself. Learn to reacquaint yourself with the person you truly are, and by doing so you will ensure a life that is comfortable, real and constructed on a strong foundation. It will be the life you designed, you control and a life that genuinely reflects who you are as a person.

By Ronnie Freedman, Ph.D.

Self reliance is the only road to true freedom, and being one’s own person is its ultimate reward. Patricia Sampson

In order to transition from anxiety, depersonalization or merely total reliance on anyone other than oneself, one must eventually take the plunge  and become a self-governing, strong and confident adult. Those with anxiety often find this transition difficult but it is an essential part of growing up and maintaining a full and permanent recovery.

Many individuals who find themselves still living at home, into their 20’s and sometimes 30’s often experience a true lack of self confidence and self esteem. They may also find that their emotional growth process has been interrupted. On one hand they feel safe, secure and comfortable at home with parents and yet as an adult themselves, they find it difficult to abide by their parent’s suggestions, rules and ways of living. They would like to leave the nest but tensions, stresses and anxiety reactions often inhibit them from doing so.

There’s a simple solution to this problem. Independence does not mean one must disconnect from family and friends. It signifies one’s transition to adulthood and with that comes full and total responsibility for oneself. It signifies one’s own choice to live their life as a fully functioning adult, one who becomes accountable for everything that occurs in their life. It brings a true sense of accomplishment, self esteem and self confidence. One is proving to themselves how competent they truly are, through experience rather than instruction or knowledge.

On one level this may seem daring and even difficult for some but for the majority who experience this transition into emotional maturity, there is a realization of power and fulfillment.  One may take their “knocks” while being on their own, at one point or another, but this path must be experienced at some point in development in order for true maturation to take place.

It is very difficult for a young adult to remain in the family home environment without a few difficulties. There is often a power struggle due to the well meaning feedback received from parents. This must be expected and again, this is one’s choice. Everything is a choice and taking responsibility for moving ahead or remaining in the family home requires one to look at the consequences on both sides of the coin.  Naturally, any stress will lead to heightened anxiety but on the other hand, learning to take full control of one’s life,  by moving forward independently, is the true path to freedom from this conflict, and on to independence and maturity. This is the only way one will learn to trust themselves, depend on their choices and mature into a healthy and functioning adult member of society.

Many individuals often find that these patterns remain after moving out of their parents home.  They find they are still reliant on family members for decisions and remain tethered to their opinions and advice. They must learn how to build confidence by relying on their own decisions. This is another area that must be faced when making a smooth transition into adulthood.

Remember, one may still love their family, be as devoted as can be, but also realize that relying on oneself is a sound and beneficial experience…an experience of self-trust that lifts one above their fears and builds confidence, self esteem and complete self reliance, which translates into a strong and competent adult.

One is always capable of recreating themselves, immersing in an interesting career, achieving a fulfilling social life and developing strong relationships that fuel one’s sense of well being. This transition is life changing and eventually faced by everyone who has the desire to grow emotionally, enjoy their life and become a happy and healthy functioning adult.

By Ronnie Freedman, Ph.D.

Movement is a medicine for creating change in a person’s physical, emotional, and mental states.  ~Carol Welch

Feelings of anxiety and/or depersonalization often leave one feeling drained, both mentally and physically. This may lead to avoidance of outdoor activity in favor of spending more time brooding indoors. One begins to avoid any and all activities outside the home, due to the fear of worsening symptoms or the misconception of safety within the home. Nothing could be further from the truth! One takes their safety zone with them wherever they go,  once they have learned to understand what this really consists of, and how to properly enforce it.

Once this is clearly understood, it is time to break the habit of introspection and avoidance of healthful and moderate activity. The cycle of worry, fear and self-doubt is fueled by isolation. Being alone with one thoughts feeds the fear.  This is why it is more favorable to learn how to break out of this behavior and move forward. It is essential to learn how to forge past inaction with the use of the proper tools. By doing so with a sense of comfort and ease, one is able to re-enter the world with a clear mind and strong body.

The idea of exercise is not always embraced by those riddled with strong feelings of anxiety and depersonalization. They may feel weak, drained and unmotivated to take that first step back into normal living. This does not matter. Nothing matters except getting out that door and being in oxygen again. Forget about one’s notion of  “exercise” and the what it denotes. This is not about rigid exercise, equipment, and teams. This merely includes walking down your street or road, without the encumbrance of worried thought. It’s simple, healing and leads to the clear and peaceful mind/body of recovery.

Requirements:
Rise in the morning.
Turn off the habit of rumination by rising immediately.
Put on comfortable clothes and walking shoes.
Eat light.
Step outdoors,  but not before you leave that worried mind behind.

Movement and activity increases circulation, builds a body and most of all clears the cobwebs of a cluttered mind. One learns to overturn the habit of introspection while they reinforce positive behaviors. One builds physical and emotional muscle as inner strength improves. A strong body leads to a stronger mind as one begins to realize just how good they feel when they immerse themselves into even the slightest amount of activity.

Equipment is not required to achieve a sense of vitality. Any activity that takes your mind off yourself and into a more focused place, will result into a noticeable rejuvenation. You are allowing your mind to refresh, and this is where clarity resides.

Studies show the greatest benefits occur by merely walking 20 minutes daily:

1. Moods improve while participating in any outdoor activity. Serotonin, the “feel good” chemical, is released in the brain while doing any outdoor activity. Just being outdoors is brighter than any indoor lighting, even on cloudy days, which boosts your mood and sense of well-being.

2. Activity helps one think clearly and more so when being outdoors in oxygen.

3. Energy levels increase while doing any outside activity and this is a strong payoff.

4. Consider the following activities for your health and enjoyment:

– Gardening
– Biking
– Walking
– Swimming
– Tossing a ball with kids or pets.

5. When you are immersed in an activity, your focus is removed from an unproductive worry pattern and placed into a behavior that allows the mind to refresh, mainly because you are allowing it a very necessary break from constant worry and fear.

Make the decision to step outdoors, regardless of weather, and place one foot in front of the other. This mere act of  daily walking will become addictive in the best way possible. Without the encumbrance of a worried mind, which by active choice, you will leave behind, you are  making the most responsible decision for your own recovery. This could be one of the best decisions you have ever made, concerning your road out of anxiety and depersonalization. This, along with the process of “retraining the brain,” through specific mind exercises and using the food plan to create a less reactive mind and body, is your path out of anxiety and depersonalization. This is your choice alone,  and making this vital decision could be your step out of anxious living and back into fulfillment and happiness.

Have a wonderful day!

Dr. Ronnie Freedman
Anxiety and Depersonalization Program Packages and Counseling
http://www.anxietybusters.com
Office Hours: 10:00 AM – 10:00 PM, Eastern Time
Office Telephone: 215-635-4700
Order Line: 1-800-670-HOPE
info@anxietybusters.com

Your Participation in Overcoming Anxiety and Depersonalization

By Ronnie Freedman, Ph.D.

Elimination of symptoms is dependent upon shifting one’s focus away from the behaviors keeping one “stuck” in this condition and onto the actual method of recovery. This is the road out of anxiety, depersonalization, depression and all other anxiety related symptoms.

It does require your willingness and participation.

If you are still “stuck” in any form of anxiety or depersonalization then there are 2 reasons why:

(1) You are focusing only on symptoms, relaying your list to whoever will listen and believing cure is outside yourself.

(2) You are caught up in analyzing this puzzle, and experiencing great frustration, tightly holding on to the belief that “they must have missed something,” or damage has occurred.

I know because I’ve been there. It can be extremely frustrating as your focus turns increasingly inward. Naturally, feelings of anxiety and depersonalization become your foremost interest as you have unknowingly placed the rest of your life on hold.

You may believe you are interacting with others, but not so. You are juggling. You are there in body but not in mind. You are fearfully checking in with yourself even when you are supposedly engaging with others.

There will come a time when you have finally had enough of this frustration and are ready to take the plunge to participate in your recovery. You will have had it with meds that do little towards recovery and sometimes increase symptoms or create new and more frustrating ones. You will have had enough of doctor hopping and tests that reveal nothing.

You will make the decision to break out of both anxiety and depersonalization through your own volition, through changing the way you approach this condition and this time going about it correctly. No one can force this revelation, but you will know when it arrives. You will wake up one day and say to yourself, “I’m going to do it differently today.” And that’s when you will take the first step, the first real step towards full and permanent recovery.

Best wishes,

Dr. Ronnie Freedman
Anxiety and Depersonalization Recovery
http://www.anxietybusters.com
Office Telephone: 215-635-4700
Order Line: 1-800-670-HOPE
Office Hours: 10:00 AM – 10:00 PM EST

By Ronnie Freedman, Ph.D.

When many hear the word “acceptance” they automatically balk at this concept, believing this equates with “giving up.” Nothing could be further from the truth.

There is a definitive way to use this behavior modification and make it work, whether one is struggling with anxiety or feelings of depersonalization.

Acceptance is not about “learning to live” with these intrusive sensations…not by a long shot. It is doing something PROACTIVE that succeeds in turning off an overactive mind and allows it to refresh itself.

It’s not as simple as one may believe because it is very specific. It does take patience and practice but once one “gets it” they will free themselves from both anxiety and depersonalization. This way of thinking eventually becomes second nature as it fully internalizes, and the act of consciously thinking about it is no longer necessary.

Unfortunately a frightened individual starts out by automatically believing strong negative assumptions. This fearful thinking becomes habit to one who is worried and has little in the way of answers. It also adds to an already fatigued mind.

The individual fears three false beliefs:

(1) They are certain they are worse than anyone else who ever suffered with this.

(2) They are certain they are damaged in some way.

(3) They are certain they will never recover.

This thinking is normal in the circumstance. It is all part of the condition. They emotionally drain themselves with sentences that begin with “what if” and “oh my goodness,” which lead to the constant release of adrenaline. This stress chemical is helpful if one is truly in danger and needs to fight or flee, but in this case, the perceived danger does not exist and the body is exhausting its adrenaline supply very rapidly, often leading to feelings of exhaustion. Serotonin levels are plummeting as well, due to constant fear and worry. One’s sense of well being is dependent on maintaining this chemical in the brain and is restored by adhering to the proper diet/nutrition plan, described in greater detail through our research material and course.

Just because a mind, fatigued from constant fearful thought, is sending these negative messages, it does not necessarily mean the message is true. This is a form of self-sabotage brought on by a tired mind, and nothing more. After a time, one becomes acutely aware of this unproductive habit and no longer accepts victim status brought on by negative thoughts.

They realize there is nothing to fear since the proper use of acceptance will turn this around in short order. The only barrier is a strong resistance, many have understandably acquired, to actually using this technique and doing the required work. The reason being, they have been on a long and frustrating path from doctor to doctor, medication to medication, therapist to therapist with little relief. Naturally their resistance is high and their trust low.

When they finally have had enough of anxiety and depersonalization, and put down their resistance, they are ready to do what is required. This is when they will seriously work the program which will effectively release them from the reactions that have kept them from living their life in a comfortable manner.

Every moment that they are not worrying, fearing or lamenting, their mind is healing, anxiety lessening and the fog of depersonalization lifting. Every “what if” thought they catch, every doubt they brush aside, every negative thought they refuse to inwardly comment upon, is a restful moment for a fatigued and highly exhausted mind.

Shifting into something more interesting pulls them back into life again and engages the mind even further. This in itself is healing.

Talking back to automatic thoughts serves to instantly turn off an overactive mind and body, allowing it the rest it so craves.

All that is required of them is a willingness, a correct approach to acceptance, and by doing so they break through the fog, the anxiety and resurface on the side of clarity and peace of mind.

Adrenal Fatigue: Tired Mind and Body

By Ronnie Freedman, Ph.D

Constant fearful worry may produce an extremely tired mind. One experiences an extreme weakness and even the smallest tasks seem monumental. Even though the mind is tired, the body often feels just as exhausted, in response to the constant release of adrenaline.

Adrenaline is the body’s chemical that enables it to respond to all signs of danger. It provides the necessary energy to escape from danger, either real or perceived. Unfortunately, when one is caught up in the cycle of anxiety, the adrenal gland is firing off adrenaline too frequently and too unnecessarily, leaving the individual feeling flat and exhausted.

If the exhausted person were to apply the skills necessary to turn off the habit of fear and worry, the adrenal gland would rapidly restore itself and energy levels would quickly rise. This is by far the most important step when overcoming this type of adrenal fatigue. Once the source of the release of adrenaline is identified and remedied, recovery is swift and complete.

Therefore, learn to acknowledge your own cycle of fear and worry. Catch yourself and your own particular brand of negativity. This is not about merely positive thinking, not by a long shot. This is clearly a strong habit that requires breaking. Learn the process of talking back to a stubborn mind and change that behavior because doing so will allow the mind to refresh.

In the interim, here are some hints and tips for speeding up the process of recovery from adrenal fatigue:

– Always eat something before 10:00 AM.
– Avoid coffee and other stimulants as they will create a rebound effect.
– Go to sleep earlier (before 10:00 PM is preferable).
– Have a glass of water with a 1/2  – 1 tsp of sea salt in the morning.
– Avoid becoming overtired.
– Take moderate exercise rather than aerobics. Walking, swimming, yoga.
– Never skip breakfast and eat early (when awakening).
– Avoid sugary fruits, such as melons, overripe bananas, dried fruit.
– Avoid too many starchy foods, simple sugars and processed/refined foods.
– Enjoy your life, laugh and surround yourself with those who bring out the
the best in you.
– Change your way of thinking by learning to effectively catch fearful thoughts and replace them with productive behavior.

Generally, anxiety related adrenal fatigue is mild and rarely lasts for more than a few days to weeks. By following the above suggestions, one will not only fully recover from this form of adrenal fatigue but prevent its recurrence in the future.

Written By Ronnie Freedman, Ph.D.

Caffeine is a drug. It is often hidden in foods. If you are sensitive to caffeine, you may be experiencing symptoms of anxiety, panic and depersonalization.

Just when you think you’re free of caffeine and the anxiety associated with it, it begins popping up in the strangest places. You might not be aware of this fact but many foods contain minimal (and sometimes much more) amounts of caffeine.

Caffeine is a drug added to many substances and a large contributor to feelings of anxiety, panic, racing or irregular heartbeat and overall shakiness. It initially acts as a stimulant but later on as a depressant as it lowers serotonin levels in the brain.

Caffeine often alters blood sugar levels, leaving you feeling anxious, weak, unable to focus, clumsy and irritable.

The physical and emotional symptoms common to reactive hypoglycemia (racing heart, weakness, anxiety, panic) often disappear within a few days of stopping caffeine.

Insomnia often reconciles itself quickly, after caffeine is slowly eliminated from one’s diet.

HIDDEN CAFFEINE

Here are a few sources of caffeine, hidden yet very much at work:

– Decaffeinated Coffee is a big offender. Some brands actually contain over 36 mg of caffeine, just enough to keep you awake at night and nervous during the day if you are sensitive to caffeine.

– Teas also contain caffeine, unless fully decaffeinated. Caffeine may be less than coffee but after a few cups a day or a large iced tea with dinner, don’t be surprised if anxiety, irritability and insomnia seep in.  Green tea also contains caffeine. Although healthful, it may add to feelings of anxiety and irritability for some.

– Cocoa/Hot Chocolate is delicious going down but the after-affects may be hard to take. Dark chocolate contains caffeine, milk chocolate a little less. The darker the chocolate the higher the caffeine count.

– Colas and other Sodas often contain caffeine. Always check the label before drinking. Orange soda often contains as much caffeine as colas and root beers. A “Big Gulp” might turn out to be a Big Panic for those sensitive to caffeine.

– Ice Cream: Coffee flavor in particular may contain more caffeine than a cola.

– Chocolate and Coffee flavorings often contain caffeine.

– Headache remedies may contain caffeine. Check labels.

If you are sensitive to caffeine, experiencing anxiety, panic, insomnia, stomach issues, it might be time to check labels.

Cardinal Rule: Never stop caffeine use cold turkey. Slowly wean yourself off of caffeine products to avoid withdrawal symptoms such as headaches, sluggishness, muscle cramps and dizziness.

Remember, the foods you choose to ingest can make or break your recovery from anxiety and depersonalization. Choose foods that work for you rather than against you!

Treatment of Low Blood Sugar (Hypoglycemia)
By Ronnie Freedman, Ph.D.

Which came first…the shaky, weak, anxiety sensations or the drop in blood sugar levels?
Sometimes it’s rather difficult to tell since they are so closely related, and so here are a couple of tips that might help someone dealing with anxiety reactions and low blood sugar levels.

There are two ways of approaching low blood sugar reactions. One is appropriate for a sudden hypoglycemic crash and the other as a prevention method. Both work to help maintain a calm and less reactive mind and body.

There are many ways to maintain balanced blood sugar levels and prevent hypoglycemic crashes:

PREVENTION
– Eat less sugar and avoid it altogether (slowly withdraw) if you have frequent episodes of hypoglycemic attacks.
– Always rule out a physical cause for low blood sugar attacks.
– Avoid sodas, juices, candies, cakes and all other refined and processed products high in sugar.
– Make sure you learn how to use meals that work for you rather than against you. Include a lean protein, good fat along with whole grain, fiber rich carbohydrates. Follow the Anxiety Neutralizing Diet for details.
– Choose to eat 6 smaller meals rather than 3 larger ones. This will aid in stabilizing blood sugar levels.
– Hydrate with pure water all day.
– Maintain an effective plan to lower stress in daily life. Check out Anxiety Busters Program.
– AVOID Caffeine, Nicotine, Simple Sugars.
– Learn how to “counter” carbs without giving up the foods you love. Simple effective method.
– Learn how to use the glycemic index to your best advantage.
– Use good oils (extra virgin olive oil) and natural peanut butters.
– Never skip a meal or go beyond 4 hours without eating (unless asleep)
– If you must have a sweet snack every so often, learn how to counter with carbohydrates as explained in our program.

Suggestions for Mid-Morning, Mid-Afternoon and Bedtime Snacks
Turkey and Whole Grain Crackers
Tuna on Rye
Cheese and whole grain crackers
Nuts, Seeds and Low Glycemic Fruits (berries, melons, apples)

*Avoid foods that rank 60 or above on Glycemic Index (included in program).
* Avoid Caffeine AND Decaffeinated Beverages since they do contain small to medium amounts of caffeine.

SIGNS OF BLOOD SUGAR CRASH

If by chance you have experienced a hectic day filled with a large work load (mental activity) and/or heavy physical work, stressed, rushed off without eating, or ate too many sugars, you might soon begin to feel:
– shaky
– weak
– anxiety, panic
– nausea
– dizzy
– irritable
– clumsy
– brain fog
– faint
– irregular heartbeat.
This is indicative of an attack of acute hypoglycemia or low blood sugar. The best and fastest treatment is as follows.

TREATMENT FOR LOW BLOOD SUGAR (ACUTE HYPOGLYCEMIA)
– Drink 3-4 ounces of fresh orange juice
– Wait 15 minutes and if symptoms are still strong, take another 3-4 ounces of orange juice.
– Follow this by a lean protein and good fat/good carbohydrate. Example Cheese on Rye, Chicken on Whole Wheat Pita or Glass of Milk and Peanut Butter on Whole Grain Cracker.

*Normally during the prevention stage you would not drink orange juice, unless 1/2 water, 1/2 juice, but during this acute stage the body needs a quick charge of natural sugar to restore balance. The protein that follows will help maintain an even blood sugar level as it metabolizes slowly.

It is certainly better to prevent low blood sugar crashes than having to treat it. Therefore it is important to follow all the suggestions to maintain stabilized blood sugar levels.