Anxiety is a normal reaction to stress. In most cases, anxiety is due to thoughts or emotions. It starts with your perception of a situation. Your body reacts to a perceived threat the same way it would if there were an actual threat. It becomes pathological when it becomes constant and/or when it prevents you from your normal activities of daily living. At this point, it is most often referred to as an anxiety disorder. How anxiety manifests in the body, and the severity with which it manifests, varies significantly between individuals. Continue reading to learn about symptoms, causes, and natural ways to support anxiety.
What Are Symptoms of Anxiety?
Anxiety symptoms can be mild, such as sweaty palms, a flushed face or a mildly increased heart rate. More intense bouts of anxiety are often referred to as panic attacks. Individuals are often overwhelmed with both physical and emotional sensations of impending death. For some, these attacks are unpredictable, while for others they are situational (public speaking, heights, crowds, etc). Avoidance of these situations can often prevent their occurrence. Common symptoms include sweating, shaking, heart pounding, dizziness, shortness of breath, numbness/tingling, intense heat or chills and chest pain.
What Causes Anxiety?
The causes of anxiety are just as varied and individualized as the symptoms. Stress can both predispose us to attacks, as well as decrease our ability to cope with anxiety when it happens in acute situations.
For some individuals, there is a clear genetic component; some studies have shown that specific areas in the brain, the amygdala and hippocampus. Sleeping and eating habits, as well as availability or a lack of social support, can also greatly impact our ability to cope effectively with difficult challenges. There are also theories that relate anxiety to "chemical imbalances in the brain", more specifically, serotonin imbalances. Medical conditions such as hypoglycemia, hyperthyroidism, strokes, mitral valve prolapse, iron deficiency anemia or adrenal tumours cause the nervous system to respond with anxiety symptoms.
Conventional Anxiety Treatment Options
Anxiety and depression often go hand in hand. For many, anxiety becomes so severe that they feel confined and limited by their symptoms and this, in itself, causes secondary depression. Unfortunately, it is not uncommon for anxiety disorders to be treated with benzodiazepines and other popular antidepressants, the only problem being that for some, this treatment helps with depression but worsens their anxiety. Many commonly used anti-anxiety medications can cause side effects including drowsiness, light-headedness, fatigue, weight gain, decreased libido and dependency. These treatments also fail to address the root cause of the anxiety.
How Can I Support Anxiety Naturally?
GABA
Gamma-aminobutyric acid (GABA) is an amino acid that acts as a neurotransmitter in the central nervous system. Its function is to inhibit nerve cells from overfiring. Studies have shown that it works very well with specific B-vitamins, preventing anxiety and stress related messages from occupying cell receptor sites in our brain. It has been used as a safe and natural alternative to diazepam and other tranquillizers, with an equally effective calming result. There is no fear of addiction, and it will not affect libido. Excess intake can actually cause anxiety. It is generally recommended to keep intake below 1000 mg/day.
B Vitamins For Natural Anxiety Support
B vitamins are essential for nervous system function. Deficiencies are often correlated to anxiety, as well as depression and poor stress management. There are many B combinations that include 50-100 mg/day of all the essential B Vitamins.
L-Theanine
Theanine is a component of green tea. For individuals worried about the effects that caffeine can have in terms of exacerbating anxiety symptoms, it is important to know that this is an extract of theanine, an amino acid present in green tea, and contains no caffeine itself. It has been shown to promote calm and relaxation without drowsiness.
Relax with Relora
Relora is a combination of the herbs magnolia and phellodendron. It is effective in reducing stress-induced anxiety by regulating cortisol levels and ensuring a natural pattern of cortisol secretion.
Herbal Remedies For Natural Anxiety Support
Homeopathics are a very gentle and effective way to help lower anxiety, without the worry of interfering with current pharmaceutical medications. Valerian, hops, passionflower, and scutellaria are all herbs that can be used as herbal remedies, or commonly in homeopathic doses and combinations, to effectively relieve anxiety. Valerian can be more sleep-promoting, so it is best taken before bed, and by those who have trouble sleeping due to anxiety.
Lifestyle & Dietary Choices
Breathing exercises that incorporate deep breathing and relaxation have proven effective in easing anxiety symptoms and as a prevention for panic attacks. There are many lifestyle changes and activities that can decrease anxiety, which include: exercise, yoga, getting enough sleep, acupuncture and meditation. Having support from friends and family and a healthy social life, whatever that means for the individual, can go a long way in coping with anxiety.
Talking to a professional can help those who suffer from anxiety. Treatments like counselling and behavioural therapy have proven effective, as well as biofeedback, colour and music therapy. To complement treatments, be sure to limit alcohol, caffeine and refined sugar consumption.
Dietary treatment of anxiety begins with an assessment of nutritional status. Nutritional deficiencies can alter the functioning of the nervous system. Balancing blood sugar is important because fluctuations cause anxiety symptoms. Avoid caffeinated drinks, alcohol, tobacco, ephedra and refined flour and sugar products. Eat a whole foods diet including fresh fruits and vegetables, nuts, whole grains (especially oats), nutritional yeast, eggs and fish.
