Break Free From Anxiety: 6 Natural Solutions to Address the Root Cause

Humanity is suffering from an anxiety epidemic.

According to the 2024 Trends Report from the American Psychological Association, 90% of people in the U.S. believe we are collectively experiencing a mental health crisis. One-third of those surveyed reported they were unable to access the mental health services they needed, with 80% citing cost and over 60% citing shame and stigma as significant barriers. (1)

These alarming statistics point to the urgent need for effective and accessible solutions to combat the anxiety crisis.

This blog unpacks the scope of anxiety, examines the downsides of conventional treatment options, and empowers you with proven natural solutions to address the root cause of anxiety so you can break free for good.

Don’t miss your invitation to work one-on-one with me to create a personalized plan that will rejuvenate and support your unique nervous system and put you on the fast track to peace.

Understanding the Scope of Anxiety

Our ancestors faced dangers like stampeding mammoths or hungry predators, situations where a surge of adrenaline was essential for survival. Today, that same fight-or-flight response gets triggered by deadlines, the 24/7 news cycle, notification overload, and the “always-on” nature of our culture. Fear of global conflicts, economic instability, the state of the planet, and the uncertainty of the future can feel like a crushing weight to bear.

The result? Crippling anxiety making you feel uneasy, apprehensive, or fearful, accompanied by physical sensations such as increased heart rate, shallow breathing, muscle tension, or even trembling. Mentally, anxiety can lead to racing thoughts, difficulty concentrating, and a heightened sense of alertness or hypervigilance.

Anxiety disorders have emerged as one of the most widespread mental health challenges worldwide, impacting millions of lives. In the United States alone, a staggering 40 million adults, constituting 19.1% of the population, struggle with anxiety. Generalized Anxiety Disorder (GAD) stands out as the most common form, affecting 6.8 million individuals. Research has found that young adults aged 18 to 24 are disproportionately affected, with nearly half experiencing symptoms of anxiety or depressive disorders. (2,3)

Unfortunately, a striking gender disparity also exists. Women are more than twice as likely as men to experience an anxiety disorder. This discrepancy highlights the importance of understanding and addressing the unique factors and challenges that contribute to heightened anxiety levels among women. Societal pressures, hormonal influences, and even genetic predispositions may play a role.

Despite the extensive impact of anxiety disorders, more than 60% of affected individuals do not seek treatment. This fuels fear, victim consciousness, and the seperation from self that brings down our collective vibrational frequency. There’s an urgent need for increased awareness, destigmatization, and improved access to mental health resources. (4,5)

Conventional Treatment May Not Be Enough

Conventional treatment methods for anxiety have proven effective for many individuals. Psychotherapy, particularly cognitive behavioral therapy (CBT), helps patients identify and reframe negative thought patterns that fuel anxious thinking. CBT equips people with coping strategies to manage anxiety symptoms. However, many people struggle to get the care they need due to accessibility barriers that are often related to insurance coverage, high cost, or limited availability.

Medication is the other most common conventional treatment option. Anti-anxiety medications like benzodiazepines can provide short-term relief, while antidepressants like selective serotonin reuptake inhibitors (SSRIs) may be prescribed for long-term anxiety management. However, these medications come with a laundry list of side effects and risks that require careful monitoring by a physician. They can also lose their effectiveness over time which requires an ever-increasing dosage.

Potential side effects of common anxiety medications:

• Drowsiness and fatigue
• Dizziness
• Gut health imbalances
• Sexual dysfunction
• Headaches
• Nausea
• Constipation
• Insomnia
• Dry mouth
• Weight gain or loss
• Dependence or withdrawal symptoms (especially with benzodiazepines)

The list goes on and on. Some might say these side effects give you more to be anxious about!

Something I want to highlight is the growing body of research on drug-induced nutrient depletion. Having worked as a clinical pharmacist for decades, I've seen firsthand how certain medications can deplete the body of essential nutrients. Studies show that pharmaceutical drugs can reduce your body's stores of vitamins and minerals through several mechanisms, including increased excretion and impaired digestion, absorption, and storage of nutrients. Over time, these deficiencies get worse and potentially exacerbate anxiety symptoms or even create new disorders. (6)

While conventional treatments are common options, they are not always accessible and don’t always work for everyone. Multiple studies have shown success rates of 50-60% for treating anxiety disorders with psychotherapy. Similarly, medication treatments with antidepressants (SSRIs/SNRIs) have shown response rates of around 60-70%. Combined therapy methods can improve treatment response rates up to 60-85%. (7,8)

Whether used side-by-side with conventional treatments or as a standalone protocol, let’s talk about how embracing a holistic approach to addressing anxiety is accessible and highly effective for achieving comprehensive, long-term relief and healing.

6 Natural Solutions to Address the Root Cause of Anxiety

Emerging research suggests that holistic approaches can complement traditional methods and enhance overall outcomes. Think of this as creating a toolbox of proven solutions for getting to the root cause of anxiety. This list targets anxiety on multiple levels – body, mind, and soul – rather than just addressing the brain as conventional treatments do.

Take your power back and try these 6 natural ways to address anxiety:

1. Optimize Nutritional Support: Deficiencies in vitamins and minerals can worsen anxiety and depression. For example, a lack of vitamin B1 can make it harder for your brain to convert food into usable energy, contributing to feelings of fatigue and impacting mood.

Similarly, low vitamin D levels may be linked to anxiety through its effects on neurotransmitters, inflammation, brain cell function, and the gut-brain connection. Ensuring adequate intake of these essential nutrients through a balanced diet or supplementation may alleviate anxiety symptoms and promote overall mental well-being. (9) 

Recommendation: Eat a healthy diet of whole foods, drink plenty of pure water, and get out in the sun without sunscreen on for at least 15 minutes a day!

Benefits:

• Supports neurotransmitter production
• Stabilizes blood sugar levels
• Supports brain health and function
• Reduces inflammation
• Boosts energy levels
• Strengthens the immune system
• Improves gut health
• Enhances cognitive function
• Supports hormone balance
• Promotes a healthy weight

2. Balance Gut Health & Microbiome: There's a strong link between the health of your gut bacteria (microbiome) and your mental well-being. Research suggests imbalances in gut bacteria may be associated with anxiety disorders. (10,11)

Recommendation: Balance gut bacteria through dietary changes that prioritize gut-friendly foods or supplement with a high-quality probiotic. I personally use ProTren Probiotics. Use my discount code WQH11 for 10% off!

Benefits:

• Enhances communication between the gut and brain
• Helps regulate mood
• Increases production of neurotransmitters like serotonin
• Reduces inflammation, which is linked to anxiety and depression
• Improves nutrient absorption
• Balances gut microbiota
• Supports the body's stress response
• Alleviates gastrointestinal symptoms of anxiety

3. Embrace Meditation & Mindfulness: Research shows meditation and mindfulness exercises can be as helpful as medication for anxiety, reducing symptoms and boosting overall well-being. (12,13,14) 

Recommendation: Follow a guided meditation, like this one below, once a day to calm your nervous system and help you cultivate a deep awareness of your emotional well-being. 

Meditate Now

Benefits:

• Helps observe and release anxious thoughts 
• Breaks the cycle of rumination
• Provides relief from anxiety symptoms
• Improves stress management
• Enhances sleep quality
• Reduces negative emotions
• Promotes emotional balance and resilience

4. Perform Regular Exercise: Physical activity is a powerful tool for managing and mitigating anxiety. Doing exercise that increases your heart rate for even just a few minutes a day can be extremely beneficial.

Recommendation: Take a daily 30-45 minute walk and do 3-5 days of dedicated exercise a week whether it’s 30-90 minutes of strength training, dancing, swimming, or yoga – choose any form of exercise you enjoy!

Benefits:

• Reduces stress hormones
• Triggers the release of endorphins
• Helps combat anxiety symptoms
• Improves focus and mood
• Reduces rumination and anxious thoughts
• Increases energy levels
• Reduces feelings of overwhelm

5. Prioritize Restorative Sleep: When you're sleep-deprived, your body's stress response is heightened, making anxiety symptoms worse. Your body uses rest as its natural cycle for healing and restoration, making sleep optimization critical for physical health and optimal brain function.

Recommendation: Reduce exposure to blue light before bed and get 7-9 hours of quality sleep each night.

Benefits:

• Regulates your nervous system
• Promotes feelings of calmness
• Enhances emotional resilience
• Allows your brain to process worries effectively
• Contributes to finding solutions more efficiently
• Supports a more balanced emotional state

6. Practice Relaxation Techniques: Simple relaxation techniques like breathing exercises or progressive muscle relaxation can be practiced anytime, anywhere. I created an entire playlist of breathwork on my YouTube channel! Watch the first video below:

Recommendation: Start and end your day with 5-10 minutes of dedicated breathwork practice.

Benefits:

• Provides immediate anxiety relief in stressful situations
• Slows your heart rate
• Regulates stress hormones
• Flushes your body with fresh oxygen
• Promotes feelings of calm
• Eases physical tension

If you struggle with anxiety, please know that you don't have to face this journey alone. Remember, there's no one-size-fits-all solution, so explore and find out what works best for you. Check out the 4 Pillars of Wholistic Living for more tips on cultivating body, mind, and soul balance!

A Personalized Path to Peace

Are you ready to release the fears and anxieties that are holding you back from a happier life full of love, joy, and true inner peace? 

I’m here to help you pinpoint the source of your suffering so you can finally embrace life’s flow with open arms.

Wholistic Quantum Testing (WQT) extends far beyond mere symptom management, providing you with the tools and guidance to cultivate lasting resilience and inner harmony.

We discussed a lot of daily stressors that can lead to anxiety in this blog, but did you know that any of the following things could be a root cause or contributing factor to your anxiety symptoms?

Learn More

I know it can feel overwhelming to do the detective work. What if you could find out which factors apply to you in just 1 hour? Wholistic Quantum Testing to the rescue! 

My cutting-edge remote WQT method uses very advanced, non-invasive energy testing techniques. It is deeply rooted in applied kinesiology and quantum physics and makes it easy to test anyone, anywhere, for any of the above imbalances and more.

Book your Quantum Health 1-Hour Appointment appointment and work one-on-one with me to pinpoint the root cause of your symptoms and create a personalized plan that will support your unique needs and put you on the fast track to peace.

Book Now

Resources

1. Stringer, Heather. “Mental Health Care Is in High Demand. Psychologists Are Leveraging Tech and Peers to Meet the Need.” Monitor on Psychology, January 1, 2024. https://www.apa.org/monitor/2024/01/trends-pathways-access-mental-health-care.

2. “Facts & Statistics: Anxiety and Depression Association of America, ADAA.” Facts & Statistics | Anxiety and Depression Association of America, ADAA. Accessed May 12, 2024. https://adaa.org/understanding-anxiety/facts-statistics.

3. Mar 20, 2023. “Latest Federal Data Show That Young People Are More Likely than Older Adults to Be Experiencing Symptoms of Anxiety or Depression.” KFF, March 27, 2023. https://www.kff.org/mental-health/press-release/latest-federal-data-show-that-young-people-are-more-likely-than-older-adults-to-be-experiencing-symptoms-of-anxiety-or-depression/.

4. “Anxiety Disorders.” Anxiety disorders | Office on Women’s Health. Accessed May 12, 2024. https://www.womenshealth.gov/mental-health/mental-health-conditions/anxiety-disorders.

5. Yum, Lori Deuchar. “Facts and Statistics about Anxiety Disorders - CHC Resource Library: CHC: Services for Mental Health and Learning Differences for Young Children, Teens and Young Adults: Palo Alto, San Jose, Ravenswood.” CHC, July 26, 2023. https://www.chconline.org/resourcelibrary/facts-and-statistics-about-anxiety-disorders/.

6. Fallis, Jordan. “7 Important Nutrients Depleted by Psychiatric Drugs.” Optimal Living Dynamics, May 3, 2024. https://www.optimallivingdynamics.com/blog/7-important-nutrients-depleted-by-psychiatric-drugs-antidepressants-antipsychotics-stimulants-benzodiazepines-induced-guide-vitamins-medications.

7. “Cognitive-Behavioral Therapy Outcomes in Anxiety: We’re Halfway There: Society of Clinical Psychology.” Society of Clinical Psychology | Division 12 of the American Psychological Association, July 13, 2018. https://div12.org/cognitive-behavioral-therapy-outcomes-in-anxiety-were-halfway-there/#:~:text=We%20were%20disappointed%20to%20find,used%20in%20CBT%20outcome%20studies.

8. “Questions and Answers about the NIMH Sequenced Treatment Alternatives to Relieve Depression (STAR*d) Study - All Medication Levels.” National Institute of Mental Health. Accessed May 12, 2024. https://www.nimh.nih.gov/funding/clinical-research/practical/stard/allmedicationlevels.

9. Akpınar, Şerife, and Makbule Gezmen Karadağ. “Is Vitamin D Important in Anxiety or Depression? What Is the Truth?” Current nutrition reports, December 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9468237/.

10. Butler, Mary I., Thomaz F. S. Bastiaanssen, Caitriona Long-Smith, Sabrina Morkl, Kirsten Berding, Nathaniel L. Ritz, Conall Strain, et al. “The Gut Microbiome in Social Anxiety Disorder: Evidence of Altered Composition and Function.” Nature News, March 20, 2023. https://www.nature.com/articles/s41398-023-02325-5.

11. “Anxiety Might Be Alleviated by Regulating Gut Bacteria.” BMJ. Accessed May 12, 2024. https://www.bmj.com/company/newsroom/anxiety-might-be-alleviated-by-regulating-gut-bacteria/.

12. Elizabeth A. Hoge, MD. “Mindfulness-Based Stress Reduction vs Escitalopram for the Treatment of Anxiety Disorders.” JAMA Psychiatry, January 1, 2023. https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2798510.

13. Lockett, Eleesha. “Your Guide to Meditation for Anxiety.” Healthline, September 11, 2023. https://www.healthline.com/health/anxiety/meditation-for-anxiety#does-it-work.

14. Joshi, Sangeeta P, An-Kwok Ian Wong, Amanda Brucker, Taylor A Ardito, Shein-Chung Chow, Sandeep Vaishnavi, and Patty J Lee. “Efficacy of Transcendental Meditation to Reduce Stress among Health Care Workers: A Randomized Clinical Trial.” JAMA network open, September 1, 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9486450/.