I suffer with panic attacks, which can be quite frightening as my heart races, I feel breathless and overwhelmed, and I can't stop shaking. They often come on when I get stressed at work or in social situations. When it happens I just want to run and hide. Do you have any advice for how to cope with this?

Although it’s important to identify and address the stresses in your life, looking at diet and other physical factors can really support conditions such as anxiety and panic attacks.

Blood sugar imbalance is a common trigger for anxiety and rapid heartbeat, which can both kick in when blood sugar levels become too low. Refined, sugary foods and stimulants such as coffee initially cause a rapid rise in blood sugar levels, quickly followed by a crash. Even if our diet is relatively healthy, low protein and missing meals also cause blood sugar dips. To keep blood sugar levels even, swap refined (white) and sugary foods for wholegrain alternatives such as brown rice, pasta and wholemeal bread. Replace tea and coffee for NoCaf, redbush or herbal teas. Try to avoid longer than 3-4hrs between meals, and consider healthy snacks such as oatcakes, or a handful of nuts and seeds, and include a protein food at every meal.

If you have been stressed or anxious for some time, your adrenal glands may be producing too many stress hormones or not enough, both of which can cause increased anxiety. Keeping blood sugar levels even is the best way to support the adrenals.

Anxiety and panic attacks have been linked to excessive copper levels, and a hair mineral analysis would be helpful to identify any metal toxicity. Zinc and garlic can bring copper levels down, but this can be problematic if any underlying adrenal imbalance is not dealt with effectively.

Magnesium naturally relaxes both body and mind – and deficiency can cause anxiety and rapid heartbeat; try Biocare’s Bio-Magnesium. Other helpful nutrients include B vitamins (e.g. Biocare’s B-Complex), GABA, an amino acid which lowers adrenaline and increases serotonin, promoting a relaxed state of mind, and L-Theanine, the relaxing component of tea; try Zen by Allergy Research.

Stella New RSHom MBANT is a registered homeopath and nutritional therapist based in Surrey and West Sussex. Although people come to see her with all kinds of problems, her specialist areas include hormonal and digestive problems, chronic fatigue, allergies, pregnancy, fertility, and children’s health and behavioural problems. Email stella@stellanew.co.uk