While a Florida State University study showed that 17-year-olds with symptoms of social anxiety were at higher risk for alcohol and marijuana dependence, researchers are also continuing to follow subjects to see if anxiety levels decline as teens mature. Thus, relief of anxiety might reduce teen substance abuse, but medication is usually not necessary. Often linked with depression, anxiety can include edginess, worry, irritability, apprehension and unexplained dread. Physical symptoms may include rapid pulse, dizziness, sweating and chest pain. Talk therapy with nutritional and lifestyle strategies can help.
Practical Skills
Breathing deeply in anxious situations will calm the body down quickly and easily. A series of five to 15 long, slow inhalations and exhalations of fresh air through the nostrils with the mouth closed is very effective. Both feet should be flat on the floor for grounding.
Finding autonomy, or an authentic self, can be difficult for teens. Being able to stay home alone without the TV or radio on for company can be a great achievement, but should not be forced. Balancing "soft" social skills with new "hard" skills like sewing, pottery or numbers puzzles can help teens find balance within themselves.
Talk Therapies
Insight-oriented psychotherapy can help teens understand any emotional or psychological factors for their anxiety. The choice of a therapist is an important one because of the need to bolster self-confidence. By identifying self-defeating patterns teens will be better able to avoid anxiety-producing reactions.
Goal-oriented or cognitive behavioral therapy, in which the therapist acts as a coach or teacher, can also have good results. Teens practice assessing situations without exaggerated fears and receive feedback on their progress over time.
Nutritional Considerations
Calming foods contain small amounts of the chemicals used in anti-anxiety medications. Emphasizing these foods in the diet will help with anxiety: lentils, soybeans, rice, corn, potatoes, cherries and mushrooms.
Refined sugar increases energy and improves mood, at least briefly. Then it makes the original problem worse by causing a steep drop in serotonin, a brain chemical that improves mood. The change leaves teens with more fatigue, depression and anxiety. Hypoglycemia (low blood sugar) is a condition that can create this type of mental instability. It can be ruled out with a simple blood test. The treatment for low blood sugar is to improve nutrition by increasing the intake of whole foods and high-quality proteins such as brown rice, yogurt, tofu, beans, fish and chicken. The elimination of white flour and sugar and other processed foods is essential. A diet rich in plant fiber and low in hydrogenated oils and saturated fats is also associated with better overall health.
To keep brain chemistry in balance, it is best to eat small, frequent meals, getting five to seven servings of protein, seven to 11 servings of vegetables, two or three servings of fruit and three to five servings of whole grains. Servings are a half cup.
Along with sugar, teens should avoid all other stimulants that that initiate and exacerbate anxiety. Caffeine can cause severe anxiety and trigger panic attacks. Teens are often more sensitive to caffeine's effects on the central nervous system. Take note that stopping caffeine intake abruptly can set off anxiety; wean off gradually.
Herbs
There are many herbs that have calming effects and are useful as natural interventions for anxiety. It is best to try one at a time initially, although some, such as damiana and passionflower, work better together as a tea.
Teas can be taken three to four times a day. Some to try are valerian, chamomile, passionflower, damiana and ginseng. St John's wort and kava kava come in standardized pill form and should be taken three times a day. The full effect of St. John's wort may not be felt for three weeks.
Vitamins and Minerals
Natural vitamin A from fish liver oil will replace this antioxidant that is depleted during episodes of anxiety. A high-dose B complex taken regularly for at least three months has been known to relieve anxiety. Vitamin B deficiencies cause fearfulness, insomnia, depression and low serotonin levels.
Vitamin E is an antioxidant lost in the processing of grains and oils. Two hundred iu of vitamin E as mixed tocopherols from vegetable oils is an effective dose for people under the age of 20.
Anxiety related to calcium deficiency is a type of tension characterized by grouchiness and irritability, sometimes with insomnia, depression and impaired memory. One gram daily of a citrate or gluconate form is recommended, combined with 400 mg of magnesium, which will improve sleep and help relieve tension and anxiety during the day.
Tags: blood sugar, depression anxiety, help teens, improves mood, insomnia depression, John wort