The worry epidemic
Anxiety - What is it and How Common is it?
Anxiety is a mental health disorder characterized by feelings of fear, worry, and apprehension. It is a normal response to stress and is a part of the body's natural defense system. However, when anxiety becomes chronic, it can interfere with daily life and lead to a range of physical and emotional symptoms.
Anxiety is extremely common mental health issue that affects millions of people worldwide. According to the World Health Organization (WHO), an estimated 264 million people suffer from anxiety disorders globally. In New Zealand, anxiety is a prevalent mental health issue affecting a significant proportion of the population. According to the Ministry of Health, approximately 15% of New Zealanders will experience an anxiety disorder at some point in their lives (Ministry of Health, 2018). In fact it is widely referred to as the “common cold of psychology” .
What causes anxiety?
Anxiety disorders can be attributed to a variety of biological, environmental, and psychological factors. Biochemically, the HPA axis and the sympathetic nervous system play a crucial role in regulating the stress response, which in turn affects the onset and severity of anxiety symptoms. Dysregulation of neurotransmitters such as serotonin, dopamine, and norepinephrine has also been implicated in anxiety disorders. In addition, there is growing evidence to suggest that genetic factors can contribute to an individual's susceptibility to anxiety disorders.
However, anxiety is not solely a result of biological factors. Environmental and psychological factors can also increase an individual's risk of developing anxiety disorders. Chronic stress, traumatic events, and adverse childhood experiences are all known to increase the likelihood of developing anxiety disorders. Moreover, anxiety can be viewed as the brain's way of creating certainty when faced with uncertainty or perceived threats. The brain is a pattern recognition software that seeks to make sense of the world around us, and anxiety can be seen as a way to create a sense of control when things feel out of our control. This can be especially true in modern society, where we may feel increasingly disconnected from their communities and the natural world.
Treating anxiety requires a multi faceted approach which is probably best addressed with the help of a health professional. That said, here are some ever so basic recommendations to help keep support your nervous system to be less likely to err towards anxiety.
LIFESTYLE RECOMMENDATIONS FOR ANXIETY
1. Practice Mindfulness Meditation: Mindfulness meditation is a technique that involves focusing on the present moment without judgment. It has been shown to reduce anxiety by helping to break the cycle of worry and rumination. By practicing mindfulness, you can learn to identify and interrupt negative thought patterns that contribute to anxiety. You can also learn to relax and be more accepting of your emotions, which can reduce anxiety.
2. Get Regular Exercise: Exercise is a great way to reduce anxiety because it helps to reduce the levels of stress hormones in the body, such as cortisol and adrenaline. Exercise also releases endorphins, which are natural mood-boosters that can help to reduce anxiety and depression. Regular exercise can also improve sleep quality, which is important for reducing anxiety.
3. Eat a Healthy Diet: A healthy diet is important for overall health, including mental health. Eating a balanced diet that is rich in fruits, vegetables, whole grains, and lean protein can help to reduce inflammation in the body, which has been linked to anxiety and depression. Eating a healthy diet can also provide the nutrients your brain needs to function properly, such as omega-3 fatty acids, B vitamins, and magnesium.
4. Get Enough Sleep: Lack of sleep can contribute to anxiety and other mental health problems. Getting enough sleep is important for reducing stress and helping the body to function properly. It is recommended that adults get between 7-9 hours of sleep per night.
5. Practice Gratitude: Practicing gratitude involves focusing on the positive things in your life and being thankful for them. This can help to reduce anxiety by shifting your focus away from negative thoughts and emotions. By focusing on the things you are grateful for, you can also develop a more positive outlook on life. I am a BIG advocate of the gratitude book! Take a tiny notebook that fits in your pocket or bag and look for all of those tiny things that make you happy - a bees bum in a flower - write it down - the sunshine on a cloudy day - write it down - your dog being so happy to see you - write it down. Gradually you will see that there are A LOT of things to be grateful for. It can pay to write down your anxious thoughts at the other end of the book too. It can be a good way of seeing how the good outweighs the bad.
6. Spend Time in Nature: Spending time in nature has been shown to have a calming effect on the body and mind. Being in nature can reduce stress and anxiety, lower blood pressure, and improve mood. Even just a short walk in a park or spending time in a garden can have a positive effect on mental health. Planting a garden also gets you in touch with the seasons and gives you something outside of yourself to focus on.
7. Connect with Others: Social connection is important for mental health and well-being. Spending time with friends and family, or even just having a conversation with a coworker, can help to reduce anxiety and improve mood. It can also provide a support network for times when you may be feeling overwhelmed.
8. Practice Self-Care: Self-care involves taking care of your physical, emotional, and mental health. This can include things like taking a relaxing bath, getting a massage, or practicing a hobby you enjoy. Practicing self-care can help to reduce stress and anxiety, and improve overall well-being. If you are having a hard time finding a hobby, maybe check out your local community college - they often have term long courses which can be a great way to learn a new skill and meet some new people. I started pottery this way and met lots of nice, supportive people over a love of clay ( im rubbish at it but its about the journey - not the destination!)
9. Set Realistic Goals: Setting goals can be helpful for motivation and achievement, but setting unrealistic goals can lead to feelings of failure and anxiety. It is important to set goals that are achievable and realistic, and to break them down into smaller, manageable steps. This can help to reduce anxiety and increase feelings of accomplishment. As they say, success begets success. I personally find that after I successfully accomplish a goal, however small it makes me realise that I have got what it takes to accomplish a bigger goal!?
10. Seek Professional Help: If you are experiencing persistent or severe anxiety, it is important to seek professional help. This can include talking to a therapist or counselor, or working with a healthcare provider to determine if medication may be helpful. You don’t get a medal for putting up with difficult and persistent feelings of anxiety so seek help if you think you need it.
TOP 5 SUpplement recommendations
Omega-3 Fatty Acids: Omega-3 fatty acids are essential nutrients that our body cannot produce and must be obtained from our diet. These fatty acids play a crucial role in the functioning of the brain and are known to reduce inflammation in the body. Research has shown that people with anxiety and depression tend to have lower levels of omega-3 fatty acids in their blood. Therefore, supplementing with omega-3s may theoretically help alleviate symptoms of anxiety. Additionally, omega-3s may also enhance the effectiveness of antidepressant medications.
Magnesium: Magnesium is an essential mineral that plays a role in over 300 enzymatic reactions in the body, including those involved in the production of neurotransmitters like serotonin. Studies have shown that magnesium deficiency may contribute to symptoms of anxiety and depression. Supplementing with magnesium may help alleviate anxiety symptoms by calming the nervous system and improving mood.
Probiotics: Probiotics are beneficial bacteria that live in our gut and help to support our immune system, digestive health, and mental well-being. Research has shown that there is a connection between gut health and anxiety, with imbalances in gut bacteria potentially contributing to anxiety symptoms. Supplementing with probiotics may help improve gut health, reduce inflammation, and alleviate anxiety symptoms.
Vitamin D: Vitamin D is an essential vitamin that our body produces when we are exposed to sunlight. Studies have shown that people with anxiety and depression tend to have lower levels of vitamin D in their blood. Vitamin D plays a crucial role in brain function and may help alleviate anxiety symptoms by improving mood and reducing inflammation.
Zinc: Zinc is an essential mineral that plays a role in many bodily processes, including immune function, wound healing, and cell growth and division. Studies have shown that zinc deficiency may contribute to symptoms of anxiety and depression. Supplementing with zinc may help alleviate anxiety symptoms by reducing inflammation and improving mood
TOP FIVE HERBAL RECOMMENDATIONS
1. Reishi: This adaptogenic mushroom has been used for centuries in traditional Chinese medicine for its calming and grounding effects. Its chemical constituents, such as triterpenes and polysaccharides, have been shown to modulate the immune system and reduce inflammation in the body, which may be related to its anxiolytic properties. In Chinese medicine, reishi is also known for its ability to nourish the heart and spirit, making it an excellent choice for those with anxiety related to heart palpitations, insomnia, and restlessness.
2. Lion's Mane: This mushroom is a potent nootropic and has been found to support cognitive function and reduce inflammation in the brain. Its unique compounds, such as hericenones and erinacines, have been shown to stimulate nerve growth factor (NGF) production, which can enhance brain function and promote neuroplasticity. In Traditional Chinese Medicine, Lion's Mane is believed to nourish the 'Shen', or spirit, and is often used to promote calmness, mental clarity, and emotional stability.
3. Ashwagandha: This adaptogenic herb has been used for centuries in Ayurvedic medicine for its anxiolytic and anti-inflammatory effects. Its active compounds, such as withanolides, have been found to reduce stress and anxiety levels, balance cortisol levels, and improve cognitive function. In Ayurvedic medicine, ashwagandha is known as a 'rasayana' or rejuvenative tonic, and is believed to increase vitality, promote longevity, and enhance spiritual well-being. Ashwagandha is perfect for the tired but wired person who finds it difficult to wind down and has sleep difficulties when under stress.
4. Vervain: This herb has been used for centuries in European and Native American traditional medicine for its calming and uplifting effects. Its active constituents, such as iridoid glycosides and flavonoids, have been found to modulate GABAergic and serotonergic neurotransmission, which can help to reduce anxiety and promote relaxation. In herbal folklore, vervain is associated with the goddess Venus and is believed to support spiritual growth, intuition, and creativity. Vervain is specific for people who tend towards perfectionism and workaholism and they often are the type that are wound up tightly. They tend towards tight necks and headaches and find it difficult to relax. Vervain is o=in our Moon Potion and in Aetheria Dream Weaver
5. Kava: This herb has been used for centuries in traditional Pacific Islander medicine for its anxiolytic and sedative effects. Its active compounds, known as kavalactones, have been found to modulate GABA receptors in the brain, which can help to reduce anxiety and promote relaxation. In traditional cultures, kava is often used in ceremony and ritual, and is believed to enhance spiritual insight, calm the mind, and promote emotional well-being. It is probably one of the best herbs out there for acute support for anxiety - especially social anxiety! Kava is in Aetheria Mellow Out
I also got to pop in chamomile here - especially of you grow it yourself as not only does it look gorgeous and spread and grow readily - it also tastes beautiful as a fresh calming tea straight from the garden.
In conclusion, anxiety is a complex and ultra common condition that can arise from various causes, including biochemical imbalances, emotional distress, and environmental factors. While medication and therapy can be helpful for some people, lifestyle changes such as exercise, mindfulness practices, proper nutrition and herbs can also be a part of the picture and can help provide a solid base for recovery long term.
References:
1. American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
2. Jeffers, S. (2006). Feel the fear and do it anyway. Vermilion.
3. Mate, G. (2010). The body says no: The cost of hidden stress. Random House Canada.
4. Brown, B. (2010). The gifts of imperfection: Let go of who you think you're supposed to be and embrace who you are. Hazelden Publishing.
5. Hari, J. (2018). Lost connections: Why you're depressed and how to find hope. Bloomsbury Publishing.
6. Sarris, J., Murphy, J., Mischoulon, D., Papakostas, G. I., Fava, M., Berk, M., & Ng, C. H. (2016). Adjunctive Nutraceuticals for Depression, Anxiety, and Stress. Depression and Anxiety, 33(3), 215–226. https://doi.org/10.1002/da.22471
7. Ng, Q. X., Venkatanarayanan, N., Ho, C. Y. X., & Clinical Use of Reishi in Integrative Oncology: Evaluation of Memorial Sloan-Kettering Cancer Center (MSKCC) Evidence-Based Approach. Integrative Cancer Therapies, 17(3), 832–840. https://doi.org/10.1177/1534735418774445
8. Sarris, J., McIntyre, E., Camfield, D. A., & Plant-Based Medicines for Anxiety Disorders, Part 2: A Review of Clinical Studies with Supporting Preclinical Evidence. CNS Drugs, 32(4), 297–316. https://doi.org/10.1007/s40263-018-0511-x
9. Lakhan, S. E., & Vieira, K. F. (2010). Nutritional and herbal supplements for anxiety and anxiety-related disorders: Systematic review. Nutrition Journal, 9(1), 42. https://doi.org/10.1186/1475-2891-9-42
10. Upton, R. (2013). Vervain leaf (Verbena officinalis L.): Standards of Analysis, Quality Control, and Therapeutics. American Herbal Pharmacopoeia.