Anxiety; Some Treatment Options
Both situational and generalised anxiety can be very severe and intense conditions requiring prescriptions, and a team of providers. Anxiety has the ability to interfere with our daily functioning in society and our connection to others. Anxiety can also come along with other symptoms including sleep disturbances, heart palpitations, tightness in the chest, feelings of panic and low mood, appetite and digestive changes, and over time can impact hormones as well.
Most treatment plans include a variety of approaches and at home behavioural changes that feel approachable to the patient. It’s important that treatment plans are not anxiety provoking themselves. One of the best ways to design a plan that is sustainable is to include elements that occur daily, weekly, and monthly. This keeps you feeling better daily from the start. As you begin new habits, a plan of this type supports your ongoing and sustained improvement. Start slow, it’s important for all of the recommendations below. Here is a great place to start;
Dietary changes; clean eating like whole 30 or adrenal reset diet.
30g of protein within one hour of waking
minimize refined sugar and processed carbohydrates
lean animal protein, whole grains, + green vegetables at every meal
fruit as an afternoon snack
minimize dairy
8oz coffee within 2 hrs of waking if at all
0-1 alcoholic beverage daily
Sleep 7-10 hrs nightly. In the beginning sleep is more important than exercise.
Daily exercise; 30 min of moderate to low-intensity exercise, like walking, is plenty for most of us. Daily can be too much for some. Start with 1-3 days per week.
Meditation; 5-20 min daily.
Acupuncture 1-4 times monthly
Energy Therapy 1-4 times monthly
Chiropractic care 1-4 times monthly
Massage 2-4 times monthly
Common supplements include; cortisol manager by integrative therapeutics. We also use Gui Pi Tang, a classical Chinese herbal formula often, especially when palpitation or other chest symptoms are intense or there is also nausea or vomiting. Anxiety Balance is a nice approach for ‘in the moment’ support. A custom herbal formula is often indicated with situations that get more complex or addional symptoms are present.
Let us help! Anxiety can be intense. We can support you in your efforts to get back on track.