Anxiety

Anxiety can present in many ways - not just as a panic attack. It can be experienced as difficulty concentrating or making decisions, trouble sleeping, feeling restless or irritable, a trembling sensation, or even a sense of impending doom. According to a survey from February 2023, an estimated 14% of Canadians are experiencing anxiety.  You are not alone. 

To better understand what may be contributing to your symptoms, begin by tracking when you experience them - time of day, week, month, or season. Do you notice whether being around others impacts how you feel?  How about the impact of certain foods or the consumption of alcohol?  How long ago did the symptoms start?  These details will be helpful when exploring the cause of your anxiety, and to create a plan for correcting it.  

Did you know anxiety can be a sign of nutritional and/or hormonal imbalances?  Being deficient in iron or having low progesterone are two examples of underlying causes of the symptoms.  Blood tests that can be helpful to consider include iron, vitamins B12 and D, blood sugar, thyroid and sex hormones. 

Correcting deficiencies and imbalances are critical for supporting mental health, as are addressing sleep quality and stress management.  The ideal sleep cycle is 10pm to 6am - if you are having difficulty either initiating or maintaining sleep (especially if due to your active mind) this can be both a sign of and contributing factor to anxiety.  (The deep breathing I mentioned in my Stress article is helpful to practice when sleep is an issue.)

Although people don’t often like to hear it, coffee can contribute to the symptoms listed above.  If you have tried everything else and are still feeling unsettled, it may be time to let go of the java.  A one week test is typically long enough to determine if it makes a difference - then you can decide whether or not to continue.

Mindful meditation has been proven to reduce symptoms of anxiety in people of all ages. If this is new to you, you can join a class, find a session on YouTube (finding a voice, journey and duration that appeals to you), or try an app such as Headspace.  Making time for daily meditation can contribute to a greater sense of peace.

Supplements that may be helpful include*: magnesium, GABA, glycine, pantothenic acid (vitamin B5), L-theanine, kava kava, lemon balm, passion flower.

Speaking to a registered psychotherapist is advised for all levels of anxiety - from mild to severe.  If your symptoms are greatly impacting your quality of life, also speak to your MD about medication. 

To fully explore the contributing factors to your symptoms (including ordering blood tests) and to create a plan to help you feel better, speak with your naturopathic doctor. 

*These are general suggestions and should not be interpreted as medical advice. Discuss this with your qualified healthcare practitioner, especially if you are pregnant, taking medications or dealing with a chronic disease.