Anxiety often goes hand-in-hand with the stress that many adults experience in our modern world. Persistent worry, feeling overwhelmed, or being nervous about specific events, or even life in general, can contribute to the experience of anxiety. If this heightened emotional state escalates to where it interferes with a person’s ability to participate in their normal daily routine, they may be identified as having an anxiety disorder. An anxiety disorder can have causes resulting from an imbalance in brain chemistry and can even develop in the absence of chronic stressors. Holistic approaches can be effective in reducing and relieving the pressure-cooker of anxiety symptoms many people experience.
What does Anxiety Look Like?
People frequently experience the following symptoms which may be associated with anxiety.
- Muscle tension and tension headaches
- Trouble sleeping
- Changes in appetite
- Chest pain, palpitations, high blood pressure
- Panic attacks
- Nausea, dizziness
- Exhaustion/generalized fatigue
There are many types of anxiety disorders which can develop at any age. It’s more common for adults to be diagnosed with phobias, panic disorders, and generalized anxiety disorder while children and teens are more commonly diagnosed with separation anxiety, generalized anxiety, and social anxiety.
What can cause anxiety?
Like many physical and mental health conditions, anxiety can result from the interplay of:
- Underlying physiological factors (thyroid condition, neurochemical imbalance, nutrient deficiency, or toxins in the blood)
- Events/experiences in one’s environment (trauma)
- Quality of family and other social support (friendships, especially for young people)
- Gastrointestinal (Gut, GI) health: There is a scientifically proven link between gut and brain health. Inflammation in the bowels, digestive organs, and an imbalance in gut flora alters the many biochemical processes that act upon blood sugar level and mood.
- Contributing factors that can worsen anxiety include quality and quantity of sleep, quality of one’s diet, timing and quantity of meals, caffeine, nicotine, and sugary food/drink consumption, amount of screen time, social isolation, lack of exercise, and abuse of alcohol and drugs (including prescription medication).
Managing Anxiety Naturally
When a person visits their healthcare practitioner with concerns about anxiety, they will have a discussion about symptoms and life experiences. The practitioner may order blood work to identify the presence of health conditions that can cause anxiety-like symptoms and based on these results, may suggest natural approaches to manage anxiety, such as:
- Botanical and nutritional supplements
- Modifying diet to obtain a balance of nutrients and to sustain blood sugar levels
- Exercising (walking, swimming, weight training)
- Adjusting the sleep routine
- Journaling to explore and process underlying social-emotional issues
- Mindfulness meditation practice (breathwork, prayer)
- Working with a professional licensed counselor
- Spending time in nature
- Massage, acupuncture, yoga, and other mindful relaxation strategies
If anxiety appears to be robbing you or someone you care about of the joy of life that can be found even in uncertain and stressful times, support them in seeking help. Gently suggest going for a medical evaluation to see how things can be improved. Allow them space to process their experience without judgment. Don’t try to fix things, just listen. With a few changes, in many cases, anxiety can be effectively managed naturally.
Resources
Pyramid Healthcare: “Anxiety: How is it different in adults vs. children?” Accessed 12 Dec 2021. https://www.pyramidhealthcarepa.com/anxiety-kids-adults/
Yale Medicine. “Childhood Stress and Anxiety Fact Sheet.” Accessed 13 Dec 2021.
Pizzorno, J. E. Textbook of Natural Medicine. St. Louis, MO: Elsevier: 2013
PsychCentral.com: “How to Calm Anxiety Naturally.” Accessed 12 Dec 2021. https://psychcentral.com/anxiety/natural-options-for-anxiety-relief#natural-options-for-anxiety