Anxiety
Overview
Anxiety is a normal human response to stress, uncertainty, or perceived danger. It can help us prepare for challenging situations and usually settles once the situation passes. Anxiety becomes more concerning when worry or fear is persistent, difficult to control, disproportionate to the situation, or begins interfering with sleep, relationships, work, school, or everyday activities.¹˒²
At Tangible Health, we take a whole-person approach by looking at your anxiety pattern, stress, sleep, nutrition, physical symptoms, medications and substances, medical conditions, menstrual or life-stage changes, and how anxiety is affecting daily function. Naturopathic care can complement established treatments such as psychotherapy and medication while supporting lifestyle and physical-health factors that may influence how you feel.³
What Is Anxiety?
Anxiety involves emotional, cognitive, physical, and behavioural responses to perceived threat or uncertainty. It can include worry, fear, increased alertness, muscle tension, changes in breathing or heart rate, and an urge to avoid situations that feel threatening.
Occasional anxiety is expected. An anxiety disorder involves symptoms that are persistent or excessive enough to cause significant distress or interfere with daily life.¹˒²
Common anxiety disorders and presentations include:
Generalized anxiety disorder (GAD): persistent and difficult-to-control worry across several areas of life
Panic disorder: recurrent panic attacks and concern or behavioural changes related to future attacks
Social anxiety disorder: significant anxiety related to social or performance situations
Specific phobias: intense fear related to a particular object or situation²˒⁴
Anxiety can also occur alongside depression, trauma-related conditions, sleep disorders, chronic illness, and other mental or physical health concerns.
Common Symptoms of Anxiety
Anxiety can look different from person to person and may involve both mental and physical symptoms.
Mental & Emotional Symptoms
Persistent or excessive worry
Racing or repetitive thoughts
Feeling restless or “on edge”
Irritability
Difficulty concentrating
Fear that something bad will happen
Difficulty relaxing
Physical Symptoms
Rapid heartbeat or palpitations
Shortness of breath or rapid breathing
Sweating
Trembling or shaking
Muscle tension
Headaches
Dizziness or light-headedness
Nausea or digestive discomfort
Fatigue
Difficulty falling or staying asleep¹˒⁵
Behavioural Changes
Avoiding people, places, activities, or situations
Seeking frequent reassurance
Difficulty completing work, school, or everyday responsibilities
Changing routines because of worry or fear
Withdrawing socially
Physical symptoms of anxiety can overlap with medical conditions, so new or unexplained symptoms should not automatically be assumed to be anxiety.
Causes & Contributing Factors
There is rarely one single cause of anxiety. Anxiety disorders can develop through a combination of biological, psychological, environmental, and life circumstances.²
Stress & Life Experiences
Ongoing stress, major life changes, uncertainty, relationship concerns, work or school pressures, illness, and difficult experiences can contribute to anxiety or make existing symptoms more noticeable.
Sleep
Anxiety commonly disrupts sleep, and inadequate sleep can make emotional regulation and anxiety symptoms more difficult. Supporting consistent, adequate sleep can therefore be an important part of care.⁶
Caffeine, Alcohol & Other Substances
High caffeine intake can contribute to nervousness, rapid heart rate, sleep disruption, and anxiety in susceptible people. Nicotine, alcohol, cannabis, recreational drugs, and withdrawal from certain substances can also affect anxiety symptoms.⁵˒⁶
Medications & Medical Conditions
Some medications can cause or worsen anxiety-like symptoms. Medical conditions such as hyperthyroidism, as well as some heart or respiratory conditions, can also produce symptoms that resemble anxiety or panic.²˒⁵
Menstrual, Pregnancy & Life-Stage Changes
Some people notice changes in anxiety around the menstrual cycle, pregnancy, postpartum period, or perimenopause. These patterns deserve individualized assessment rather than being assumed to result from a general “hormonal imbalance.”
Nutrition & Eating Patterns
Regular, adequate nutrition supports overall physical and mental health. Nutrition may be particularly relevant when anxiety affects appetite, caffeine intake is high, restrictive eating is occurring, or a nutritional deficiency is suspected. A specific food or “anti-inflammatory” diet is not required to treat an anxiety disorder.
Our Approach to Anxiety
At Tangible Health, our goal is to understand how anxiety is showing up in your life and what modifiable health factors may be useful to address alongside appropriate mental health care.
Your Anxiety & Daily Patterns
We look at when anxiety occurs, common triggers, physical symptoms, panic symptoms, avoidance behaviours, sleep, energy, menstrual or life-stage patterns, and how anxiety affects your work, relationships, and daily activities. We also consider whether symptoms could be influenced by medications, caffeine, substances, thyroid disease, or another medical concern.
Your Stress, Sleep & Overall Health
We review sleep, nutrition, physical activity, stress, caffeine and alcohol intake, medications and supplements, digestive symptoms, and other health concerns. These factors can influence how someone feels, but we do not assume that anxiety is caused by a hidden nutrient deficiency, gut imbalance, adrenal dysfunction, or other single “root cause.”
Your Goals
Your goals may include feeling less overwhelmed, reducing physical anxiety symptoms, sleeping better, managing panic, improving daily function, feeling more comfortable in situations you have been avoiding, or integrating naturopathic care with psychotherapy or medication. Care is developed around your symptoms, preferences, existing treatment, and priorities.
Treatments That May Be Included
Your supportive naturopathic care plan may include:
Naturopathic Counselling to support stress-management skills, health behaviour change, coping strategies, and integration of lifestyle recommendations
Lifestyle Medicine to support sleep, physical activity, relaxation practices, mindfulness, breathing exercises, and sustainable daily routines
Clinical Nutrition to support regular meals, adequate nutrition, and individualized dietary needs
Nutraceuticals & Supplements when there is a specific nutritional or clinical indication and potential medication interactions have been reviewed
Botanical Medicine when appropriate, with careful consideration of evidence, side effects, pregnancy or breastfeeding, and interactions with prescription medications
Medication & Supplement Review to identify medications, stimulants, caffeine, supplements, or other substances that may contribute to symptoms or interact with anxiety treatment
Collaborative Care with your family doctor, psychologist, psychotherapist, counsellor, psychiatrist, or other mental health professional when appropriate
Lifestyle strategies can complement treatment, but they should not be presented as substitutes for psychotherapy or medication when those treatments are indicated. Adequate sleep and reducing excessive caffeine are examples of supportive measures that may help alongside established care.⁶
What to Expect
Initial Assessment
We begin with a detailed review of your anxiety symptoms, when they began, triggers and patterns, panic symptoms, sleep, stress, nutrition, caffeine and substance use, medications and supplements, medical history, menstrual or life-stage factors, and how symptoms are affecting daily life.
Anxiety & Health Assessment
We look for patterns that may help guide care and consider whether symptoms warrant further mental health or medical assessment. Depending on your presentation, this may include reviewing thyroid health, medications, substance use, sleep disorders, or other conditions that can contribute to anxiety-like symptoms.²˒⁵
Personalized Plan
Your plan is developed around your symptoms, health history, current treatment, and goals. Recommendations may focus on sleep, stress-management strategies, nutrition, movement, caffeine or substance use, and carefully selected supplements or botanical medicines when appropriate.
Ongoing Support
Follow-up focuses on changes in anxiety, sleep, physical symptoms, daily function, treatment response, and progress toward your goals. Care can be adjusted over time and coordinated with psychotherapy, medication, or other mental health treatment when needed.
When to Seek Support for Anxiety
Consider speaking with a healthcare provider or mental health professional if:
Anxiety is persistent or becoming more difficult to manage
Worry is interfering with sleep, concentration, work, school, or relationships
You experience recurring panic attacks
You frequently avoid situations because of fear or anxiety
Physical symptoms such as palpitations, trembling, nausea, or shortness of breath are recurring
Anxiety is affecting your appetite, energy, or daily routines
You are relying increasingly on alcohol, cannabis, or other substances to cope
Symptoms are getting worse despite self-care strategies¹˒²
Seek urgent medical or mental health care if:
You have thoughts of suicide or self-harm
You feel unable to keep yourself safe
Anxiety or panic is accompanied by severe or new chest pain, fainting, or significant difficulty breathing
You experience severe confusion, unusual behaviour, or other symptoms that could represent a medical emergency
Anxiety is so severe that you are unable to care for yourself or function safely
Frequently Asked Questions
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Stress is usually connected to an identifiable demand or challenge and often improves when that situation passes. Anxiety can continue even when there is no immediate threat and may become an anxiety disorder when it is persistent, excessive, or interfering with everyday life.¹
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Yes. Anxiety can cause palpitations, sweating, trembling, muscle tension, nausea, dizziness, shortness of breath, headaches, and other physical sensations. New or unusual physical symptoms should still be appropriately assessed because other medical conditions can cause similar symptoms.⁵
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Yes. An overactive thyroid can produce symptoms such as nervousness, tremor, rapid heartbeat, and anxiety. Thyroid testing may be appropriate when the symptom pattern or medical history suggests it.²
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It can. Higher caffeine intake may increase nervousness, rapid heartbeat, sleep problems, or panic-like symptoms in some people. Reducing caffeine can be a useful supportive strategy when intake is contributing to symptoms.⁶
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Not necessarily. Supplements are not required for everyone with anxiety. They should be considered individually based on nutritional needs, evidence, medical history, existing medications, and potential interactions.
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Yes. Naturopathic care can be used alongside psychotherapy and medication. Coordinating care is particularly important when supplements or botanical medicines are being considered because some can interact with prescription medications. Psychotherapy and pharmacotherapy are both effective established treatments for anxiety disorders.³˒⁷
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CBT is commonly used for anxiety disorders and may include strategies such as identifying unhelpful thinking patterns, changing behaviours, and gradually approaching feared situations rather than avoiding them.²˒⁸
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Anxiety disorders are treatable, and many people experience meaningful improvement with appropriate care. Treatment needs and timelines vary depending on the type and severity of anxiety, other health concerns, and the treatment approach used.¹˒³
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Naturopathic care can support sleep, nutrition, stress management, physical activity, medication and supplement review, and assessment of relevant physical-health contributors. It works best as part of an integrated approach when psychotherapy, medication, or specialized mental health care is also indicated.
Related Care
Anxiety may overlap with several areas of health. You may also benefit from:
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Health Canada. Anxiety Disorders.
HealthLink BC. Generalized Anxiety Disorder.
Centre for Addiction and Mental Health (CAMH). Anxiety: Treatment.
HealthLink BC. Social Anxiety Disorder.
HealthLink BC. Panic Attacks and Panic Disorder.
National Institute of Mental Health. Generalized Anxiety Disorder: What You Need to Know.
Centre for Addiction and Mental Health (CAMH). Anxiety: Pharmacotherapy.
HealthLink BC. Exposure Therapy.
This information is intended for educational purposes and is not a substitute for individualized medical advice, diagnosis, or treatment.
