“What, me worry?”
Apparently so, at least if you’re one of 40 million people or 18 percent of the U.S. population diagnosed with an anxiety disorder. Yet, according to the Anxiety and Depression Association of America, only about one-third of those who are affected by such disorders seek treatment.
From a medical standpoint, the most frequently recommended treatments are psychotherapy and medication. But complementary medicine also can play a role. Exercise, especially yoga, meditation, a clean diet, supplements, acupuncture and essential oils all can help, although those with severe anxiety problems should always see a doctor and be sure to notify him or her of any supplements or alternative treatments being used.
Here are some strategies:
Dietary changes
Longmont dietitian and nutritionist Esther Cohen says getting your body back into homeostasis can be an important part of treating anxiety. She first recommends regulating blood sugar, mostly through adding high-quality protein and healthy fats, while eliminating refined carbohydrates, sugar, preservatives, artificial flavors and artificial colors.
She sees a lot of patients who are hyperglycemic or hypoglycemic, she says.
“The hyper is in people who don’t exercise and a have a more processed diet. I tend to see the hypo in those who are more nutrition-conscious but aren’t eating enough, especially not enough fat,” she says.
The peaks and valleys in insulin can have a big effect on mood, she adds.
“When we have an insulin spike, we feel good, we feel clear. What immediately follows is an equally low fall in insulin,” Cohen says. “We feel jittery, anxious, irritable, that kind of feeling when you can’t really resolve what you want to do. We start to ruminate, where we have thought circles over and over again.”
She suggests starting the day with a breakfast high in healthy fat and protein. In severe cases, Cohen says, a person might need a few nuts, a spoonful of peanut butter, a hard-boiled egg or some hummus an hour or so later, to prevent a blood-sugar drop.
As blood-sugar spikes are lessened, such snacks will likely be less necessary. If a person eats something high in sugar such as carrots, it should be balanced by protein and fat such as hummus. If someone is prediabetic, she says, a small high-protein snack might be needed before bed. Cohen adds that people who wake up during the night often have a blood-sugar issue that wakes them.
Finally, healing the gut, where much of the brain chemical serotonin is made, is key, through eating fermented foods and taking broad-spectrum probiotic supplements.
Cohen says she frequently sees clients who want to get off their antidepressant/antianxiety medication. She suggests getting the diet under control and then talking with a doctor. It’s key to have supervision.
“You can have a severe rebound. It really has to be done with the guidance of a practitioner and done very slowly,” she says. “Don’t just stop taking it.”
Supplements
Cohen also recommends adding high-quality fish oil capsules, a B vitamin complex and inositol, which is believed to affect neurotransmitters.
Kate Brainard, a naturopathic doctor who works at Pharmaca and is starting a private practice, says she frequently gets questions about supplements that can help with anxiety. Like Cohen, she recommends fish oil capsules. She also suggests a couple of amino acids, GABA and L-theanine, the latter a compound found in green and black teas.
Brainard says alcohol consumption should be limited. “The first drink is always the best drink,” she says. “Once you get going on more than one drink, it can be leading into a depressive aftermath of the body recovering that will provoke more anxiety.”
Brainard says treating sleep problems also is important in reducing anxiety.
For some people, 5HTP can be helpful. The supplement is a precursor to serotonin and on the pathway to melatonin. Brainard says it can support mood and help with stress and anxiety. However, this supplement — even more than others — should be discussed with a physician if the person is taking antianxiety/antidepressant medication.
Acupuncture
Valerie Hobbs, director of program development at Southwest College of Acupuncture in Boulder, says research has shown acupuncture to be successful in treating mild to moderate cases of anxiety and depression.
She says more severe cases of anxiety require co-management of the case with a physician. In the beginning of treatment, acupuncture would be done two or three times a week. Hobbs suggests focusing on ear acupuncture, which can be done in a community clinic setting, since the person doesn’t have to undress.
Essential oils
Eric Cech, owner of Ananda Apothecary, says bergamot and lavender are prominent among essential oils to help treat anxiety. He says sandalwood, frankincense and other oils can also play a role.
Cech suggests starting with small samples of three oils such as lavender, neroli (bergamot) and sandalwood.
“Just take a whiff from the bottle,” he says. “It is calming, relaxing; does it work for you?” If so, continue to experiment with how to diffuse it and when, or perhaps in combination.
Frankincense has a calming effect on him, Cech says. “It relaxes me. It brings me back to center.”
