7 Foods to Avoid if You Have Anxiety and Panic Attack

Liputan6.com, Jakarta - Anxiety and panic attacks affect millions of people around the world, and the numbers continue to grow each year. These conditions can make simple daily activities feel overwhelming and exhausting. Understanding foods to avoid if you have anxiety is important because small lifestyle choices can strongly influence your mental well‑being.

Many people do not realize that what they eat every day can directly affect their anxiety symptoms. Certain foods and drinks can increase stress hormones, disturb sleep, and trigger faster heartbeats. Over time, these reactions can make panic attacks more frequent or more intense.

If you have anxiety or panic attack, here are seven foods you need to avoid. Limiting these foods may feel you calmer and more in control.

Soda contains high amounts of sugar and caffeine that can worsen anxiety symptoms. The sugar causes blood sugar levels to rise quickly and then crash down fast. This creates feelings of nervousness and worry. The caffeine can make your heart beat faster and increase panic feelings.

Coffee has large amounts of caffeine that can trigger anxiety and panic attacks in sensitive people. Too much caffeine makes you feel jittery and nervous. It can also disturb your sleep patterns, which makes anxiety worse. Even small amounts can cause problems for some people with anxiety disorders.

Alcohol changes brain chemicals that control mood and anxiety levels. While it may seem to help at first, it actually makes anxiety worse over time. When alcohol leaves your body, you may feel more anxious than before. It also affects sleep quality, which increases anxiety symptoms.

Candy is full of processed sugar that causes blood sugar to spike and then drop quickly. These rapid changes can trigger feelings of panic and worry. The sugar rush gives temporary energy but leads to crashes that make anxiety worse. Regular candy consumption can increase overall anxiety levels.

Processed foods contain artificial additives, preservatives, and high amounts of sugar and salt. These ingredients can increase inflammation in the body and affect brain function. Foods like packaged snacks, frozen meals, and fast food can worsen anxiety symptoms and make panic attacks more likely to occur.

White bread is made from refined flour that quickly turns into sugar in your body. This causes blood sugar to rise and fall rapidly, leading to mood swings and anxiety. The lack of fiber means your body processes it too fast, creating energy crashes that can trigger panic feelings.

Doughnuts combine refined flour, sugar, and unhealthy fats that can worsen anxiety symptoms. They cause blood sugar spikes followed by crashes that trigger nervousness and worry. The high sugar content can also increase inflammation in the body, which is linked to higher anxiety levels and panic attacks.