Anxiety: Holistic Solutions for Kids and Adults

Anxiety often goes hand-in-hand with the stress that many adults and children 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. Everyone feels anxious from time to time, but 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. There are a multitude of causes of anxiety disorders and they can even develop in the absence of chronic stressors. Holistic approaches and good nutrition can be effective in reducing and relieving the pressure-cooker of anxiety symptoms experienced by both adults and children.

Anxiety in Adults and Children Looks Different

There are a few ways in which anxiety can look different in an adult and in a child. Cognitive reasoning, analysis, moral thinking and other brain functions are still developing in children and teenagers so they do not process their experiences the same way as adults. As a result, a child or teen generally has more difficulty identifying and expressing distressful emotional states in themselves and others.

I was shocked to learn that anxiety disorders affect a whopping 25.1% of children between 13 and 18 years old. And research shows that untreated children with anxiety disorders are at higher risk to perform poorly in school, miss out on important social experiences, and engage in substance abuse.

In children, anxiety symptoms may look like:

• Crying spells, low mood, sadness

• Angry outbursts/tantrums

• Irritability

• Hyperactivity or significant reduction in activity

• Headaches

• Frequent nightmares, disturbed sleep

• Persistent restlessness

• Sleepiness or falling asleep in school

• Difficulty concentrating

In adults, one of the biggest differences in how anxiety presents is the adult's ability to articulate anxiety as a state of being. They are also more likely to experience:

• 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:

• Genetic presdisposition

• 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.

• COPD

• Caffeine use

• Chronic pain

• Drug misuse or withdrawal

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 a holistic health 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. Based on these results, the healthcare provider may suggest natural approaches to manage anxiety, such as:

• Botanical, nutritional and homeopathic supplements

• Modifying diet to obtain a balance of nutrients and to sustain blood sugar levels

• Exercise (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 therapist

• Spending time in nature

• Massage, acupuncture, yoga, and other mindful relaxation strategies

Nutrition Strategies

As someone who has struggled with anxiety, I can tell you that good nutrition makes a huge difference. Many of my clients see improvement when eating an anti-inflammatory, low glycemic, gluten-free diet.

Blood sugar regulation is crucial to avoid the blood glucose spikes and crashes that can contribute to anxiety and generalized inflammation. Focusing on eating whole, nutrient-dense foods versus processed, high sugar/starchy foods can provide significant relief for many people struggling with anxiety. Since gut health is so intertwined with the nervous system, it’s also important to support your microbiome with plenty of high fiber organic vegetables, and probiotics from fermented foods and/or supplements.

Eliminating gluten and any food sensitivities can also be extremely helpful since they can cause systemic inflammation and worsen pain, gut issues, autoimmunity, and brain fog. I also find that people feel much less anxious when they eliminate caffeine or at least avoid caffeine on am empty stomach. This can also increase sleep quality which is also important for mental and nervous system health.

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. For a child, ask them to draw a picture (or search online for a "Feelings Wheel") as a way to express what they are experiencing. Allow them space to process their experience without judgment. Don't try to fix things, just listen. With a few changes, lots of love and support, anxiety can often be effectively managed naturally*.

*I believe there is a time and place for anxiety medications, and this article is not suggesting that those should not be considered since natural interventions may not be enough for everyone. Discuss your situation with your doctor or therapist to determine the right approach for you.

References:

• 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. https://www.yalemedicine.org/conditions/childhood-stress-and-anxiety

• KidsHealth.org. "Anxiety." Accessed 13 Dec 2021. https://kidshealth.org/en/parents/anxiety-disorders.html

• 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