Managing Anxiety, Depression & Stress
In my practice, I see many patients with anxiety and/or depression, as both are so very common in this modern society. The constant pressure to always “keep up,” and “be the best,” with many people needing to constantly work overtime just to make ends meet. Add in a global pandemic with extended social isolation, fear, disconnect and reduced access to numerous activities and outlets, mood and mental health have significantly been on the decline. This past year just added fuel to the fire and more and more individuals are suffering from moderate to severe anxiety and depression. Many have lost jobs, went bankrupt, lost childcare or caregivers, lost loved ones, and continue to be isolated from friends and family. Our mental and emotional health are just as important as our physical health. This is a perfect example of what “treating the whole person” (aka holistic health care) actually means. Each person is made up of a physical, mental, emotional and spiritual being, and all of these aspects of health are equally important.
Other than these special circumstances that many have endured over the past year, there are many reasons that one might experience anxiety and/or depression. It is important to realize that every human feels some level of anxiety and low mood in their lives, and this can be a normal response. It becomes abnormal when it escalates to inhibiting daily activities, changes one’s behaviour or becomes debilitating.
So how do we treat anxiety & depression? Well, if you’ve read any of my articles before you’ll probably guess what I’ll say… It depends on the person and the cause(s)! There are many potential root causes of mood disorders and the treatments should aim to be treating the unique cause or causes for each individual.
Some causes include:
Trauma of any kind including mental, emotional, physical or sexual trauma. It could be something recent, from the past or continuous. This also includes ancestral trauma that has been passed down through generations.
Increased stress levels
Inadequate sleep
Nutrient deficiencies, poor diet (deficiencies in iron, B vitamins, vitamin D, fats, protein, minerals etc.)
Genetics (mutations in methylation)
Neurotransmitter imbalances (low serotonin, GABA, dopamine, endorphins)
Poor gut health (dysbiosis, malabsorption, IBS - many of our neurotransmitters are made in the gut)
Certain medications (can alter neurotransmitter and/or hormones, deplete essential nutrients, lead to cognitive decline)
Concussions (neuroinflammation and oxidative damage cause a myriad of changes in the brain that can contribute to mood disorders)
Chronic pain
Nervous system dysregulation or HPA (hypothalamus-pituitary-adrenal axis) dysregulation (Overstimulation of the sympathetic/fight or flight nervous system)
Hormone imbalances (estrogen, progesterone, testosterone, thyroid hormone etc.)
Blood sugar dysregulation
This list of causes is applicable to both anxiety and depression, although some causes may differ, they both share many similar roots and they can often co-exist. These are some of the things that are investigated by a naturopathic doctor when a patient presents with anxiety and/or depression. Once the cause or causes are determined, the treatment focuses on correcting the dysfunction or imbalance. The following are treatment options that a naturopathic physician may offer for anxiety and/or depression:
Lifestyle counselling
This can include tools to help manage stress and anxiety including, but not limited to, appropriate exercise, sleep hygiene, eating hygiene and proper breathing & relaxation techniques.
Nutrition & nutritional supplements
Through an individualized nutrition plan and targeted supplements, nutritional deficiencies that could be contributing to your mood can be corrected. Specific nutrient deficiencies can often be determined via physical examination and/or lab testing.
Physical therapies
Chronic pain from musculoskeletal injuries or issues can sometimes be reduced or eliminated by naturopathic spinal manipulation, soft tissue work, hydrotherapy and advanced injection therapies.
Acupuncture
Acupuncture is a very effective therapy, especially when used in combination with other therapeutics, for mood by reducing stress & anxiety and elevating mood.
Herbal medicine
There are numerous herbal options for treating mood disorders that can directly work on the nervous system (nervines), the HPA axis (adaptogens) and neurotransmitters. Herbs can also be used for many of the other underlying causes including poor digestion or gut health, blood sugar dysregulation, hormone imbalance and impaired sleep.
Pharmacology
When necessary, naturopathic physicians with prescriptive authority can prescribe pharmaceutical agents such as anti-depressants.
Counselling
This is a critical treatment for patients with anxiety and/or depression. Though NDs always offer supportive counselling, it is most often necessary to refer to a registered clinical counsellor or other mental health professional.
Most often, there is a combination of therapies used to help with mood and stress. This is because there are often multiple contributing factors that need to be addressed and it can be useful to give symptomatic treatment while also working on the root cause. If you are suffering from anxiety, depression and/or excess stress right now, consider booking an appointment with me or your local naturopathic doctor to discover your options.
Here is a list of simple (non-medical) things that may help reduce feelings of stress, anxiety and depression. Try one or try them all!
Listen to calming music or nature sounds.
Do a guided or self-guided meditation. Best done in the morning to centre yourself for the day, but can be done anytime and can be done multiple times a day.
Connect with a friend or family member over video chat and enjoy a tea/coffee/wine together and some laughs.
Laughing yoga (yes, this is a thing!)
Watch a comedy or some hilarious Youtube videos.
Have a nice warm bath with some candles and some tunes or a podcast.
Light candles or run a diffuser with calming scents.
Look through old photos of good memories from the past.
Learn something new and entirely different from what you usually do.
Go for a walk outside in nature.
Read a book.
**Disclaimer: This information is intended for educational purposes only. This is not medical advice. Always seek out a licensed naturopathic doctor before taking any natural health products.