Anxiety is one of the most common mental health concerns. According to the World Health Organization, anxiety disorders are the most common mental disorders in the world. It is like that uninvited guest who just won't leave. It barges in at the most inconvenient times, keeping you on your toes and making it hard to catch your breath.
Counselling and, for some people, medication are the usual starting points for anxiety. Some people also look into naturopathic medicine as something to use alongside that care, not instead of it.
In this article, we'll look at what naturopathy can and cannot offer for anxiety, what the research on common herbs says, and how to stay safe.
If you are in crisis
Call or text 9-8-8 (Suicide Crisis Helpline, 24 hours). If you or someone else is in immediate danger, call 911. In BC you can also call 1-800-784-2433 (1-800-SUICIDE) any time, or 310-6789 (no area code) for mental health support. The Healing Oak is not an emergency service.
What is Anxiety?
Anxiety is a natural response to stress or perceived threats, marked by feelings of unease, nervousness, worry or fear.
While occasional anxiety is normal, excessive or persistent anxiety can affect daily life and overall well-being. Anxiety disorders, a group of mental health conditions, involve intense, long-lasting anxiety that interferes with daily activities, relationships and quality of life.
Common anxiety disorders include generalized anxiety disorder, social anxiety disorder, panic disorder and phobias.
Five Common Factors That Can Contribute to Anxiety
- •Genetics: A family history of anxiety or other mental health conditions may make a person more likely to develop anxiety.
- •Brain chemistry: Brain chemicals such as serotonin and norepinephrine are involved in mood and the stress response. Researchers think differences in how these systems work may play a part, though the picture is more complex than a simple "imbalance".
- •Environmental factors: Stressful or traumatic events, such as accidents, natural disasters or abuse, can trigger anxiety. Ongoing stress from work, school or relationships can also contribute over time.
- •Personality traits: Traits such as perfectionism, low self-esteem or a tendency to worry can make some people more prone to anxiety.
- •Medical conditions: Some medical conditions and medications can cause anxiety-like symptoms. Hormonal changes, heart conditions and chronic pain, for example, may add to feelings of anxiety. It is important to see your doctor to rule out other medical causes.
Understanding Anxiety and Naturopathy: A Deeper Look
The Complexity of Anxiety
Anxiety usually comes from a mix of factors, such as genetics, brain chemistry, life events, personality and physical health. It is not one-size-fits-all; each person may experience it differently. Some people feel persistent anxiety that interferes with daily life, while others have occasional episodes triggered by specific situations or stressors.
Naturopathy: A Whole-Person Approach
Naturopathic medicine combines traditional practices with modern health sciences and looks at the whole person. In BC, naturopathic physicians (NDs) are regulated by the College of Complementary Health Professionals of BC (CCHPBC). NDs are not medical doctors, and they work alongside your family doctor, not in place of them.
For someone with anxiety, an ND may ask about sleep, diet, stress, physical activity, other health conditions and any medications or supplements you take, and look at how these may be contributing to how you feel.
Key Principles of Naturopathy
Naturopathic medicine is guided by several principles, including:
- •First, do no harm: NDs aim to use the least invasive approaches to lower the risk of side effects.
- •Look at contributing factors: Rather than focusing only on symptoms, NDs look at factors such as sleep, diet, stress and other health conditions that may be adding to anxiety.
- •Treat the whole person: NDs consider physical, mental, emotional and social aspects of health when planning care.
- •Prevention: NDs encourage habits that support long-term health.
- •Doctor as teacher: NDs aim to help people understand their health and take an active part in their care.
Naturopathic care can be one part of a wider plan for anxiety, alongside counselling and your family doctor.
If you are curious, talk with a licensed naturopathic physician about what might suit your needs and circumstances.
Naturopathic Approaches to Managing Anxiety
NDs may draw on a range of approaches. Here is what the US National Center for Complementary and Integrative Health (NCCIH) says about the evidence for some of them:
- •Diet: Regular meals and a balanced diet support overall health. Research on specific nutrients, such as magnesium, B vitamins or omega-3 fatty acids, for anxiety is still limited, so be cautious of strong claims.
- •Herbal products: Evidence is limited and mixed. NCCIH says a small amount of research suggests passionflower might help reduce anxiety, but conclusions are not definite. There is not enough evidence to say whether valerian helps anxiety, and evidence on ashwagandha for anxiety is unclear, with rare reports of liver injury. Kava has been linked to a risk of severe liver injury. Natural does not always mean safe, and some herbs interact with medications, so check with your doctor or pharmacist first.
- •Mindfulness and relaxation: NCCIH reports that a 2021 review of 23 studies found acceptance- and mindfulness-based approaches reduced anxiety in the short term for adults with anxiety disorders. Meditation, slow breathing and progressive muscle relaxation are low-risk skills to try.
- •Physical activity: Regular movement, such as walking, yoga or tai chi, may help some people feel less anxious and supports overall health.
- •Sleep and stress: Better sleep habits and stress management, such as journaling or counselling, can help with how anxiety feels day to day.
Naturopathic Medicine at The Healing Oak
Naturopathic medicine is offered at our Chilliwack clinic only. Kristina Mokhir, ND, is our naturopathic physician. You do not need a referral to book. Session lengths vary. Fees vary by practitioner. Confirm the fee when you book. Direct billing depends on the practitioner. Ask when you book.
If anxiety is affecting your sleep, work or relationships, counselling is a good place to start, and naturopathic care can sit alongside it. We have also written about how massage may help with anxiety and depression.
Resources
- •Anxiety Canada
- •Canadian Mental Health Association (CMHA)
- •Centre for Addiction and Mental Health (CAMH)
Naturopathy and Anxiety FAQs
Q1. Is there good evidence for naturopathy for anxiety?
A1. Research on naturopathic medicine as a whole system for anxiety is limited. Some approaches NDs use, such as mindfulness, have more research behind them. Others, including many herbal products, have little or mixed evidence, according to NCCIH.
Q2. Can I use naturopathic treatments alongside conventional anxiety therapies?
A2. Talk with your doctor and pharmacist before combining naturopathic treatments with conventional care, as some natural products can interact with medications. Do not stop or change a prescribed medication without talking to your prescriber.
Q3. Are there any risks with naturopathic treatments for anxiety?
A3. Yes. Like any treatment, they can have side effects. Some herbs, such as kava, have been linked to liver injury, and others can interact with medications. Always tell your ND and your doctor about everything you take.
Q4. How long does it take to notice a difference?
A4. It varies from person to person, and there is no set timeline. Check in with your ND and your counsellor or doctor about how things are going, and speak up if you feel worse.
This article is general information, not medical or psychological advice. For advice about your situation, talk to a qualified practitioner.