Anxiety - NOW Health Network Anxiety

Dr. Shimi K Kang MD, FRCPC

Dealing with Anxiety, Phobias or Chronic Worrying in Your Life

Dr. Lakshmi Yatham, Head of the Department of Psychiatry

Treatment of Anxiety & Panic Disorders

Some approaches that many people find helpful include:

Regular physical activity
Consistent sleep habits
Limiting caffeine if it seems to worsen symptoms
Relaxation techniques such as slow breathing or mindfulness
Talking with someone you trust
Working with a mental health professional, especially if anxiety is persistent or significantly affecting your life

If your anxiety is severe, keeps returning, or is making it hard to function, it’s a good idea to speak with a healthcare provider. Effective treatments, including therapy and, for some people, medication, are available.

Anxiety is a normal human response to stress or uncertainty. It becomes a concern when it’s very intense, lasts a long time, or starts interfering with work, school, relationships, sleep, or daily life.

Common symptoms include:

Constant worry or a sense of dread
Feeling restless, tense, or “on edge”
Racing thoughts
Fast heartbeat, chest tightness, or shortness of breath
Sweating, shaking, or dizziness
Trouble concentrating
Difficulty falling or staying asleep
Stomach upset, nausea, or other digestive symptoms

There are many possible causes, including ongoing stress, major life changes, certain medical conditions, caffeine or other substances, and anxiety disorders such as generalized anxiety disorder, panic disorder, or social anxiety disorder.

Dr. Lakshmi Yatham, Head of the Department of Psychiatry

What is Anxiety Disorder?

Dr. Lakshmi Yatham, Head of the Department of Psychiatry

What is Panic Disorder?

If your anxiety has been present for several weeks, is affecting work, school, relationships, or daily activities, or is causing significant distress, it’s a good idea to speak with a healthcare provider or mental health professional.

Can I ask:

Are you experiencing anxiety yourself, or are you looking for general information?
What symptoms are you noticing, and how long have they been going on?

If you’re feeling so overwhelmed that you’re thinking about harming yourself or you feel you’re in immediate danger, tell someone you trust right away or contact your local emergency services or a crisis hotline in your country. I’m here to listen and help you work through what you’re experiencing.

Power of Nutrition in Anxiety management

Exercise can have a significant impact on Anxiety

Sarah Blundel RD

Educational video on Tips on eating mindfully at lunch

Some nutrients that may play a role include:

Magnesium: Found in leafy greens, pumpkin seeds, almonds, beans, and whole grains.
B vitamins: Found in whole grains, eggs, dairy, legumes, leafy greens, and meat.
Vitamin D: Obtained from sunlight, fortified foods, fatty fish, and supplements if recommended after testing.
Iron: Low iron can contribute to fatigue and other symptoms. Good sources include lean meats, beans, lentils, tofu, and fortified cereals.
Omega-3 fatty acids: Fatty fish are the richest source.

Nutrition isn’t a cure for anxiety, but it can influence how you feel by supporting stable energy levels, brain function, and overall health. For some people, improving nutrition reduces symptoms; for others, it complements approaches like therapy, stress management, medication, or regular exercise.

Some nutrition strategies with the strongest evidence include:

Eat regular meals. Skipping meals can lead to low blood sugar, which may worsen feelings of irritability, shakiness, or anxiety.
Choose complex carbohydrates. Foods like oats, brown rice, quinoa, beans, and whole-grain bread provide steadier energy than highly refined carbohydrates.
Include protein at each meal. Eggs, fish, poultry, tofu, Greek yogurt, beans, and lentils can help with satiety and blood sugar stability.
Prioritize healthy fats. Fatty fish (such as salmon, sardines, and mackerel), walnuts, flaxseeds, and chia seeds provide omega-3 fats, which may support brain health.
Eat plenty of fruits and vegetables. A varied diet rich in colorful produce provides vitamins, minerals, and antioxidants associated with better overall health.
Support your gut health. Fermented foods (like yogurt with live cultures, kefir, kimchi, or sauerkraut) and high-fiber foods may benefit the gut microbiome, which is an active area of anxiety research.
Stay hydrated. Even mild dehydration can affect mood and concentration