Understanding Anxiety

The Facts on Anxiety

Risk Factors & Strategies to Reduce Your Risk or Manage Your Symptoms

The following factors have been shown to increase your risk for anxiety and exacerbate your symptoms

Modifiable Factors: The following actions are controllable, and therefore should be avoided as consistently as possible. It is important to focus on these lifestyle choices in order to help offset the risk factors that are uncontrollable!

Smoking Tobacco

Studies have shown that those who smoke tobacco are at increased risk of developing anxiety. The earlier you start the higher the risk. (1)
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High Intake of Processed Foods and Sugar

These foods offer little nutritional value, and often are detrimental to your health in a number of ways. Avoiding them can limit anxiety symptoms. (2)
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Artificial Sweeteners

Artificial sweeteners increase stress levels and disrupt brain function. (3)
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Alcohol

Abuse and overuse can lead to increased anxiety. (4)
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Non-Modifiable Factors: The following cannot be changed. However, these factors are important to know, so you can be cognizant of your lifestyle choices and understand the circumstances!

History of Certain Conditions

Other mental disorders, diabetes, cardiovascular issues, and thyroid issues. (5)
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Gender

Women and transgender individuals are more at risk of anxiety. (6)
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Family History

Your are at increased risk if you have a family history. (7)
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Trauma in Your Past

If you experienced a significant trauma growing up, you are at an increased risk of developing anxiety. (8)
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Big Changes in Your Life

A drastic change in your life can trigger anxiety. (9) It is important to be open about your struggles throughout the transition.
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Reduce Your Risk and Manage Anxiety with these Choices

Limit Caffeine

Caffeine is a stimulant and has been shown to exacerbate anxiety symptoms. (10)
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Regular Exercise

Cardio: 3-5 days/week Strength Training: 2 days/week Stretching/Yoga: 2 days/week (11)
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Proper Sleep

Poor sleep and sleep disturbances increase your risk and can also exacerbate symptoms of anxiety. (12)
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Dietary Factors

Daily Fruits & Veggies, Daily Whole Grains, Daily Low/Nonfat Dairy, Nuts 3-5x/Week, Daily Tea (especially green), Limit Red/Processed Meat (13)
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Therapy

Anxiety is often very treatable. If you experience symptoms for more than two weeks, it is important that you seek help. (14)
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Symptoms

Symptoms

  • Feeling nervous, restless or tense
  • Having a sense of impending danger, panic or doom
  • Having an increased heart rate
  • Breathing rapidly (hyperventilation)
  • Sweating
  • Trembling
  • Trouble concentrating or thinking about anything other than the present worry
  • Having trouble sleeping
  • Experiencing gastrointestinal (GI) problems
  • Having difficulty controlling worry
  • Having the urge to avoid things that trigger anxiety (15)

Are you Suffering from Anxiety?

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Treatments for Anxiety

  • Therapy: Forms of therapy include cognitive behavioral therapy and psychotherapy.
  • Medications: Common medications include Selective Serotonin Re-uptake Inhibitors (SSRI) and Benozodiazepines.
  • Meditation: Meditation practices have been shown to be effective in managing symptoms of anxiety.

Nutrition to Promote Mental Health

A major consensus is that diet plays a major impact on your mood and long term mental health. A diet full of fruits, vegetables, healthy fats, and whole grains are some of the key characteristics of an ideal diet.

Review what the we have compiled as essential components of a diet to promote optimal health, including mental health, below.

Your Guide to Optimal Nutrition

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Additional Resources

American Counseling Association | National Institute of Mental Health | National Suicide Prevention Lifeline