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Anxiety disorders affect 25.1% of children between 13 and 18 years old. 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.
Anxiety: Holistic Solutions for Adults and Kids
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. 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. An anxiety disorder can have causes resulting from an imbalance in brain chemistry and can even develop in the absence of chronic stressors. Holistic approaches 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.
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:
- 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.
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
- Exercising (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 counselor
- Spending time in nature
- Massage, acupuncture, yoga, and other mindful relaxation strategies
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 really can be effectively managed naturally.
The Power and Comfort of Pasta
You really can’t beat the power of pasta! It is a versatile food that is just perfect for:
- Enjoying a quick, easy-to-make meal, either alone or paired with a protein or veggies
- Providing sustained energy when consumed in advance of an athletic event
- Pairing with a favorite cheese or incorporated into soup/stew
- Providing comfort when feeling under-the-weather and in need of gentle nourishment
With so many new varieties of pasta–lentil, rice, corn, wheat, black bean, garbanzo, and Jerusalem artichoke–you can acquire a wide range of nutrients, flavors, and textures. This makes pasta even more versatile, especially for those who follow a vegetarian diet considering a serving of protein can be enjoyed with the carbohydrates naturally found in pasta.
The nutrient breakdown for pasta should not be overlooked:
- Salt-free
- Cholesterol free
- Low fat
- Provides fuel (carbohydrates) for sustained energy for the brain and muscles
- Whole grain pasta contains fiber, which supports digestive and colon health
- Has a low glycemic index, which helps keep blood sugar levels in balance
- Helps sustain fullness
Be mindful of your pasta add-ons as creamy sauces and dressings can add unnecessary calories, fat, and sodium. When possible, choose whole grain pasta. For gluten-free diets (GF), the source of the grain (corn, lentil, etc.) impacts cooking times, flavor and texture. Pay attention to labels and methods of preparation. You may need to experiment with different types of GF pasta to suit the dish being prepared.
The next time you are craving a hearty meal that won’t load you on extra calories and fat, consider pasta! With so many sizes, shapes, and flavors you can’t go wrong with adding a serving of pasta to lunch or dinner!
Pasta Primavera
One of the most colorful and, dare we say, flavorful of pasta dishes is Pasta Primavera! Using seasonal veggies and colorful pasta makes it a wonderful entree to serve anytime of the year. Even the most novice of cooks will impress guests with this simple and delicious dish. Whether it is your main course or a side dish, you can’t go wrong with Pasta Primavera!
Ingredients
- 10 oz dry Penne Pasta (other shapes will do just as well: bowtie, spiral, etc)
- Salt to taste
- 1/4 cup olive oil
- 1/2 medium red onion, sliced
- 1 large carrot, peeled and sliced into matchsticks
- 2 cups broccoli florets, cut into matchsticks
- 1 medium red bell pepper, sliced into matchsticks
- 1 medium yellow squash, sliced into quarter portions
- 1 medium zucchini, sliced into quarter portions
- 3 cloves garlic, minced
- 1 cup (heaping) grape tomatoes, halved through the length
- 2 tsp dried Italian seasoning
- 1/2 cup pasta water
- 2 Tbsp fresh lemon juice
- 1/2 cup shredded parmesan (can sub with toasted sunflower seeds or non-dairy cheese)
- 2 Tbsp chopped fresh parsley
OPTIONS: Any colorful variety of veggies can be used. If you aren’t a fan of squash and zucchini, use 1 small of each and add in a cup of sliced portobello or porcini mushrooms (increased vitamin D content).
Preparation
- Bring a large pot of water to a boil. Cook pasta in salted water according to package directions, reserve 1/2 cup pasta water before draining.
- Meanwhile, heat olive oil in a 12-inch (and deep) skillet over medium-high heat.
- Add red onion and carrot and saute 2 minutes.
- Add broccoli and bell pepper then saute 2 minutes.
- Add squash and zucchini then saute 2-3 minutes or until veggies have nearly softened.
- Add garlic, tomatoes, and Italian seasoning and saute 2 minutes longer.
- Pour veggies into the empty pasta pot or a serving bowl. Add the drained pasta. Drizzle lemon juice and salt while adding in pasta water to loosen as desired.
- Toss in 1/4 cup parmesan and parsley then serve with remaining parmesan on top.
Tips/Options
Be mindful of cooking instructions with gluten-free pasta to avoid a mushy texture. Consider using Jerusalem artichoke pasta, and pasta made from spinach, beets, and other vegetables–all easy to find in most large grocery stores or online.
Kava: A Healing Herb of the Pacific Islands
Traveling across the Pacific Ocean destined for island exploration in the 1770’s, Captain James Cook encountered native people drinking a bitter brew they called kava. They believed the drink facilitated access to the spirit realm. Made from the pounded and liquified rhizome of a tropical plant, a few sips of kava left the mouth a bit numb and the body infused with calm. Consumed in larger quantities, kava produced euphoria–hence, the spiritual connection. Once brought from the islands to the mainland, kava was originally reserved for the upper crust of society with recreational use, eventually expanding to medicinal use.
Kava (Piper methysticum) became recognized as a botanical medicine used to:
- reduce nervous tension
- elevate mood
- induce sleep (relieve insomnia)
Kava has been used as a substitute for prescription medications that treat the symptoms of anxiety. It has been shown to relieve nervous tension associated with PMS and menopause. Holistic health practitioners also use kava to address certain patterns of sleep disturbance.
Numerous clinical studies have investigated the effectiveness of kava in comparison to conventional anti-anxiety drugs. The results have been consistent: Kava is shown to be effective in reducing anxiety and irritability while also improving sleep.
Like with many supplements, prescription drugs, and over-the-counter medications, it is important to work with a qualified holistic health practitioner who has expertise in botanical medicine.
Can Bach’s Rescue Remedy Rescue You from Anxiety?
Rescue Remedy is a type of Bach Flower Remedy, a line of flower essences developed by Dr. Edward Bach during the early Twentieth Century. An English physician, Bach believed that many illnesses were caused by negative emotional states. He put forth the theory that conditions such as chronic stress, anxiety, and depression could be alleviated with flower essences.
What is a Flower Essence?
A flower essence is made by placing fresh flowers in water and exposing the mixture to sunlight (or another heat source) to create an infusion. When the infusion is ready, the flower parts are discarded and the remaining liquid is preserved, diluted, and stored in vials. A flower essence is said to work by imbuing the vibrational healing energy of the infused flower when consumed. Usually, this involves using it sublingually or dropping a certain amount of the liquid infusion into a tea. Most Bach flower remedies are derived from a single flower, but Rescue Remedy is a specially blended infusion of five different wildflowers:
- Cherry plum
- Clematis
- Impatiens
- Rock rose
- Star-of-Bethlehem
Stress is a well-known cause of emotional and physical distress, as well as being a key player in chronic health conditions. Holistic health proponents of Bach flower remedies indicate that flower essences can provide gentle relief from the ill-effects of stress, thereby reducing the occurrence and/or intensity of emotional distress and anxiety.
There is growing interest in Rescue Remedy and other flower essences. While clinical research is limited on the therapeutic effects of flower essences, they are generally safe to try. As always, your holistic health practitioner is an invaluable resource to guide you in your healing.
Nadi Shodhana: The Simple and Powerful Tool to Create Calm
Nadi Shodhana, or “alternate nostril breathing,” is a yogic practice intended to balance and clear the circulation of air through your nasal passages. This simple, yet powerful technique has been used for centuries in traditional medicine and yogic practices to settle the mind, body, and emotions.
Alternate nostril breathing can help:
- quiet your mind at the beginning of a meditation practice
- support the transition into restful sleep or during bouts of insomnia
- detoxification through the airways
- clearing the energetic channels within the brain and nervous system
- mental clarity
Nadi Shodhana is a great technique to use anytime you need a mental reset. Follow these instructions from Chopra Center or watch the video linked below:
- Take a comfortable seat, making sure your spine is straight and your heart is open.
- Relax your left palm comfortably into your lap and bring your right hand in front of your face.
- With your right hand, bring your pointer finger and middle finger to rest between your eyebrows, lightly using them as an anchor. (The fingers we’ll be actively using are the thumb and ring finger).
- Close your eyes and take a deep breath in and out through your nose.
- Close your right nostril with your right thumb. Inhale through the left nostril slowly and steadily.
- Close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale for a brief pause.
- Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale.
- Inhale through the right side slowly.
- Hold both nostrils closed (with ring finger and thumb).
- Open your left nostril and release breath slowly through the left side. Pause briefly at the bottom.
*Steps 5-9 represent one complete cycle of alternate nostril breathing. If you’re moving through the sequence slowly, one cycle should take you about 30-40 seconds.
**Move through 5-10 cycles when you’re feeling stressed, anxious, or in need of a reset button.
VIDEOS
Yoga with Adrienne teaches Nadi Shodhana
