A racing heart, dry mouth, sweating and insomnia are unmistakable signs of anxiety. Everyone knows these symptoms. Who hasn't felt one or more of them before a presentation, an exam or a visit to the dentist? Normally, you get through the situation in question unscathed and life goes on. This is different if you suffer from anxiety disorders. Patients with this condition experience virtually no relief or respite, as the anxiety is not linked to a specific situation or event and is objectively unfounded. The anxiety goes on constantly, from one life situation to the next, to the next and to the next ...

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What is an anxiety disorder or anxiety disorder?

Anxiety is nothing unusual, but a completely normal feeling that warns us of danger and puts us on alert, both physically and mentally. We weigh up the dangerous situation and take appropriate defensive measures, such as fleeing or attacking. Once the threat has passed, the anxiety disappears again.

This distinguishes the normal state of anxiety from anxiety disorder. In anxiety disorders, anxiety reactions also occur in non-threatening situations. Although the anxiety is unfounded, those affected experience the intense physical and mental stress of anxiety and are unable to control it. These anxiety states occur more frequently, sometimes depending on certain places or situations.

How can an anxiety disorder develop?

The development of anxiety disorders is not yet fully understood. The assumed factors for the development of anxiety disorders include:

• Incisive life events
• stress
• Certain hereditary factors
• Imbalance of certain neurotransmitters in the brain
• Primal fears such as of dangerous animals

Distribution

How many people are affected by anxiety disorders?

An epidemiological study by Wittchen and Jacobi et al. from 2011, which included studies from all EU-27 countries as well as Switzerland, Iceland and Norway, shows that more than a third of the extended EU population suffers from a mental disorder every year. Anxiety disorders account for the largest proportion of mental disorders in Europe. [ 1] In Switzerland, 5% of the population take sleeping pills, tranquillizers or antidepressants. That doesn't sound like a lot, but it still covers around 425,000 people. [ 2] The true number of Swiss people suffering from anxiety disorders is much higher. Many suffer in silence, have never spoken to their doctor about their anxiety disorder and do not take any medication. [3]

What happens in our nervous system when we have an anxiety disorder?

Anxiety is something completely natural and normal. It is an important and necessary part of our survival instinct. Those who do not feel anxiety run the risk of unnecessarily putting themselves in dangerous situations and not recognizing them as such. Neuroscientists have discovered that feelings work at a far greater speed than thoughts. Sometimes they can completely bypass the linear, rational process of the mind.

The part of the brain where emotional processing takes place - the amygdala - developed before the cognitive (thinking) part. The amygdala is highly dependent on The human brain is attuned to dangers and therefore reacts hypersensitively to potential threats. In practice, this means that a threatening event can set a trigger for future reactions. And because this trigger is often held in the subconscious, it can be difficult to identify.

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Our nervous system transmits messages between nerve cells or between nerve cells and muscles via neurotransmitters, chemical messengers of the body. One of the most important neurotransmitters in connection with anxiety disorders is gamma-amino-butyric acid, or GABA for short. GABA reduces adrenaline synthesis and is calming. In addition, GABA slows down the production of noradrenaline and dopamine when there is too much of it and, together with serotonin, ensures that you stay in a good mood. For these reasons, an adequate supply of GABA is associated with happiness and balance, while a deficiency is associated with anxiety disorders, depression, sleep disorders and tension.

What can people with anxiety disorders do?

Alcohol, cannabis and tranquillizers are not suitable

Those who suffer from intense or constant anxiety are easily tempted to suppress this feeling with alcohol or cannabis. Others prefer to ask their doctor for a sedative. They all increase the GABA level in the short term and therefore promise improvement. After a short time, however, it drops again and you feel the need to 'top up'. Too much alcohol, however, lowers the GABA level and you feel irritable and in a bad mood. It is similar with cannabis. Both substances ultimately exacerbate the anxiety disorder instead of improving it. It is hardly any different with tranquilizers. They open the GABA receptors in the brain and make it more receptive to GABA, which is why you initially feel more relaxed and less anxious. The more often you take tranquillizers, the more this effect diminishes and you need more and more. If you stop taking the tranquilizer abruptly, the anxiety disorder can be worse afterwards than before.

Natural remedies

Fortunately, there are natural ways to relax effectively. Breathing exercises [4] and meditation [5] have proven to be extremely effective. If you believe that your anxiety disorder originates in your subconscious, you can try one of the many psychotherapeutic approaches that promise access to the subconscious. Your doctor can help you find the right one for you.

Reduce responsible stress hormones in a targeted manner

However, there are also ways of influencing anxiety disorders via biochemistry. Anxiety disorders are associated with increased levels of the stress hormones adrenaline and cortisol. In addition to stress management, a balanced blood sugar level helps to reduce these stress hormones. To do this, you should avoid sugar and processed carbohydrates (e.g. white flour products, breakfast cereals, etc.) and also reduce your consumption of minimally processed carbohydrates (e.g. wholemeal bread, potatoes, rice, pasta, etc.). The focus of your diet should be on fresh vegetables, little fruit (of the sugar because of), healthy fats and protein. Every meal should contain some form of protein (e.g. meat, fish, eggs, dairy products, tofu, pulses, nuts), as it significantly slows down the absorption of glucose from carbohydrates and thus only slightly raises blood sugar levels. A balanced blood glucose level alone may already significantly reduce symptoms, as described in a case study in 2016. [6]

Rely on certain foods and supplements

Natural GABA boosters and precursors - amino acids, minerals and herbs - ensure that there is always enough GABA when you need it. GABA is not found in food, but its precursors are. One of the most important is the amino acid glutamine. Glutamine is found in bananas, broccoli, oatmeal, lentils, almonds, spinach, wholegrain rice and walnuts and L-glutamine is available from us as a supplement in powder form.

Other amino acids that contribute to relaxation are theanine and taurine. Theanine is found in some mushrooms, coffee and tea - especially green tea. Taurine - which is very similar in structure and function to GABA - is found in meat, fish and eggs.

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Magnesium is a mineral that can have various effects on anxiety disorders. Firstly, it provides physical relaxation. Calcium and magnesium work together to regulate muscle contractions: Calcium ensures that muscles contract, magnesium ensures that they relax. By taking magnesium in times of tension, you can make a significant contribution to muscle relaxation. As if that wasn't enough, magnesium also calms nervous tension and relaxes the mind.

Although it is abundant in food, most of us don't get enough. Magnesium is found in vegetables - especially green leafy ones - nuts, seeds, legumes, fish and seafood.

Cannabidiol (CBD) - hemp oil - is a type of cannabinoid, a chemical that occurs naturally in cannabis plants (marijuana and hemp). Early research is promising regarding the ability of hemp oil to alleviate anxiety disorders. [ 7], [8] Unlike tetrahydrocannabinol (THC), another type of cannabinoid, CBD does not cause intoxication. CBD is thought to interact with the CB1 and CB2 receptors on nerve cells. How hemp oil affects CB1 receptors in the brain is not yet fully understood. It may alter serotonin signaling. If you are interested in trying hemp oil for your anxiety disorder, talk to your doctor. She or he can help determine the appropriate starting dose. We can recommend our certified organic CBD oil Regular.

Gut health also plays an important role. Role in mental disorders such as anxiety disorder.

This information is not intended to encourage anyone to stop taking medication. Do not stop taking antidepressants, tranquilizers or other prescribed medications without first consulting with your health care provider and making a plan for slow and proper weaning.

[1] Schuler D, Tuch A, Buscher N, Camenzind P (2016): OBSAN report 72 - Mental health in Switzerland. Monitoring 2016. Swiss Health Observatory (OBSAN). Neuchatel 2016.

[2] https://www.bfs.admin.ch/bfs/de/home/statistiken/gesundheit/determinanten.assetdetail.7486439.html

[3] https://www.srf.ch/sendungen/einstein/einstein/bei-angsterkrankungen-gibt-es-eine-extrem-hohe-dunkelziffer

[4] Han JN, Stegen K, De Valck C, et al (1996): Influence of breathing therapy on complaints, anxiety and breathing pattern in patients with hyperventilation syndrome and anxiety disorders. J Psychosom Res. Nov 1996, 41:5:481-493.

[5] Hoge EA, Bui E, Palitz SA, et al (2018): The effect of mindfulness meditation training on biological acute stress responses in generalized anxiety disorder. Psychiatry Res. 2018;262:328-332.

[6] Aucoin M, Bhardwaj S (2016): Generalized Anxiety Disorder and Hypoglycemia Symptoms Improved with Diet Modification. Case Rep Psychiatry. 2016; 2016: 7165425.

[7] Blessing EM, Steenkamp MM, Manzanares J, Marmar CR (2015): Cannabidiol as a Potential Treatment for Anxiety Disorders Neurotherapeutics. 2015 Oct; 12(4): 825-836.

[8] Mandolini GM, Lazzaretti M, Pigoni A, Oldani L, Delvecchio G, Brambilla P. Pharmacological properties of cannabidiol in the treatment of psychiatric disorders: a critical overview. Epidemiol Psychiatr Sci. 2018;27(4):327-335.