Understanding Anxiety and Panic Attacks: Causes, Root Triggers, and How to Heal

Have you ever been going about your day, feeling perfectly fine, and suddenly experienced a flood of adrenaline—clammy hands, shaking, a racing heart, and a feeling like you might lose control? If so, this guide is for you. Panic attacks and anxiety attacks can be terrifying, but understanding their root causes and taking actionable steps can help you regain control over your mind and body.

Recently, a client shared her experience with me. She was driving, enjoying her day, when suddenly she was overwhelmed by a panic attack. She had no idea what was happening and had to pull over. This isn’t uncommon, and the good news is, you are not alone, and experiencing anxiety doesn’t mean you are broken or crazy.

If you want a visual walkthrough of gut healing and stopping anxiety & panic attacks, follow these proven steps to take control of your health at your own pace.

What Are Panic Attacks and Anxiety Attacks?

Anxiety is essentially your body’s alarm system going off. It’s designed to protect you in real danger, but for many, this alarm is constantly firing—at work, at home, even while driving. Panic attacks are a more extreme version of anxiety, where your nervous system goes into full fight-or-flight mode without warning.

The key question is: why is your nervous system misfiring? In integrative health and nutrition, the focus is on uncovering the root cause rather than just masking symptoms with medication.

Common Root Causes of Anxiety and Panic Attacks

1. Gut-Brain Axis Dysfunction

Did you know that over 90% of serotonin, the neurotransmitter linked to positive mood, is made in your gut? When your gut is out of balance—due to leaky gut, dysbiosis, or chronic inflammation—it can disrupt the gut-brain connection and contribute to anxiety and panic attacks. Supporting gut health through nutrition, probiotics, and healing protocols is often the first step in calming the nervous system.

Pro tip: Start with things like eating organic non-processed foods, removing food sensitivities (not the same as food allergy), healing leaky gut, and rebalancing the microbiome with the right probiotics to reduce inflammation and support your gut-brain health. I recommend working with a professional for guidance on this using testing and targeted nutrition supplements that are personalized to you. 

2. Blood Sugar Imbalances

Unstable blood sugar is a major trigger for anxiety and panic attacks. Skipping meals, extreme dieting, or consuming too many processed carbs and sugars can cause spikes and crashes in blood sugar. When your blood sugar drops too low, your body releases cortisol and adrenaline to protect you—leading to shakiness, irritability, and anxiety.

Solution: Eat balanced meals with lean protein, healthy fats, and complex carbohydrates like sweet potatoes, quinoa, and oatmeal to stabilize blood sugar and reduce stress on your nervous system.

3. Nutrient Deficiencies

Certain vitamins and minerals are essential for a calm nervous system. Key nutrients include:

Magnesium – Supports GABA production, which calms the brain.

B Vitamins – Necessary for serotonin and dopamine synthesis.

Omega-3 Fatty Acids – Reduce brain inflammation linked to anxiety.

High stress and poor diet can deplete these nutrients, so replenishing them through diet or supplements can significantly reduce panic attack frequency.

4. Mitochondrial and Energy Dysfunction

Your brain is energy-hungry, and if your mitochondria (the cell’s powerhouses) aren’t producing enough energy, your nervous system becomes unstable. This can make you more sensitive to stress and prone to panic attacks. Chronic infections, toxins, or nutrient deficiencies can all impact mitochondrial function. If you've been struggling with things like mold toxicity, yeast/candida overgrowth, reactivated EBV, Lyme, or recurring sinus infections that just never go away, more than likely you've got some underlying gut stuff going on that is impacting the mitochondria and immune system causing brain inflammation.

5. Hormone Imbalances

Hormones play a huge role in regulating mood and stress. Common contributors include:

• Cortisol – Chronic stress hormone that overstimulates the nervous system.
• Thyroid Hormones – Low thyroid can mimic anxiety symptoms.
• Sex Hormones – Estrogen and progesterone imbalances, especially in women, can trigger heightened anxiety during certain parts of the menstrual cycle.

I can't tell you how many times a new client comes to me with a lot of symptoms like anxiety, vertigo, panic attacks, sleep disturbances, and brain fog saying they've been to every doctor and specialist and can't get relief to find out that no one ever ran a full saliva hormone panel to take a look at things like sex hormones, thyroid, and adrenal function which all play a huge role and mental health and mood. 

6. Chronic Stress and Trauma

Long-term stress or unresolved trauma can rewire your brain’s alarm system, keeping your nervous system in hypervigilant mode. Even events from years ago can manifest as anxiety, panic attacks, or physical symptoms if they haven’t been processed. Books like The Body Keeps the Score explore how unprocessed trauma impacts both mind and body.

7. Environmental and Hidden Triggers

Hidden environmental factors can also trigger panic attacks. Common examples include:

• Mold toxicity
• Heavy metal exposure
• Food sensitivities

These factors can cause low-grade inflammation and stimulate the nervous system, often without you realizing it. Testing for these hidden triggers is crucial for long-term healing.

How to Start Healing Anxiety and Panic Attacks Today

Healing from panic attacks isn’t just about managing symptoms—it’s about addressing root causes. Here’s a holistic approach that works:

1. Support the Gut-Brain Connection – Use probiotics, gut-healing nutrition, and anti-inflammatory foods.
2. Balance Blood Sugar – Eat frequent meals with lean protein, healthy fats, and complex carbs.
3. Replenish Nutrients – Ensure adequate intake of magnesium, B vitamins, omega-3s, and zinc.
4. Stabilize the Nervous System – Practice breathwork, meditation, and trauma processing.
5. Address Hormones and Hidden Triggers – Use lab testing to personalize nutrition, supplementation, and lifestyle adjustments.

Integrative health focuses on personalized solutions rather than one-size-fits-all medications, empowering you to regain control over your mental and physical health.

Take the First Step: Heal Your Gut Today

One of the most powerful yet overlooked ways to start reducing anxiety is by healing your gut to support the Gut Brain Axis. These simple steps create a foundation for addressing root causes of anxiety and panic attacks. This is exactly what I help clients with in my practice and I would love to help you.

Schedule your 1:1 Onboarding Integrative Health Appointment Today

Anxiety and panic attacks can feel overwhelming, but you are not alone, and real healing is possible. By addressing your gut health, nutrition, hormone balance, stress, and hidden environmental triggers, you can regain control, reduce fear, and live your best life.

If you found this article helpful, share it with someone who might be struggling with anxiety or panic attacks. Taking these steps today can be the start of a calmer, healthier, and more balanced life.

Anxiety and panic attacks are not a personal failure—they’re your body signaling that something is out of balance. By following these 7 steps, healing your gut, and supporting your body with the right nutrients, real and lasting relief is possible.

Start today: Work with me in healing your gut and finally getting to the root cause of what's driving your anxiety and panic attacks so you can get back to feeling like your best self. 

Ashley Drummonds