6 Ways to Calm Anxiety Naturally
“Children with autism are at higher risk for anxiety and depression than the general population. Nutrition can help prevent and manage anxiety, especially when targeting the root cause.”
Anxiety is a common occurrence in individuals with autism spectrum disorder. In fact, research shows us that children with autism have high rates of anxiety and depression, with children diagnosed with high-functioning autism have the greatest risk [1,2]. Adults with autism were found to be nearly three times more anxious than adults with other intellectual disabilities [3]. Anxiety symptoms included obsessive-compulsive disorder, panic and agoraphobia, separation anxiety, and generalized anxiety disorder [3].
Severity of anxiety can be very impacted by nutrition. While causes of anxiety are often attributed to deficits of social skills leading to social anxiety as well as physiological hyperarousal [4], growing research suggests that the gut-brain axis is a major factor to consider in the severity of anxiety [5]. Bacteria in the GI tract can activate neural pathways and central nervous system (CNS) signaling systems that can cause increasing levels of anxiety and depression [5]. We see an association between the severity of anxiety or depression and low plasma Magnesium. Low Magnesium has even been shown to be associated with dysphoric mood and sleep disorders [6], further proving that nutrition can play a major role in the prevention and treatment of anxiety and depression.
Lifestyle changes can also be helpful in managing anxiety. Examples include essential oils, meditation, and other mindfulness practices. It’s important to consider the root cause of anxiety for the individual with autism as neglecting to address the underlying cause of anxiety (nutrient deficiency, gut health, lack of social skills, etc) can result in poor management of anxiety long-term. It’s ideal to do biomedical testing, if possible, to address biochemical imbalances (pssst… check out my 6-month 1:1 Biomedical Program). If you are unable to do biomedical testing, below are 6 ideas to help naturally calm your anxious child (or you!)
Increase Magnesium
Magnesium is a vital mineral that is responsible for hundreds of processes in the body including energy production, serving as a cofactor for enzymes, attributing to DNA and protein synthesis, affecting homeostasis of vitamin D and calcium, cell signaling, and ion transportation in and out of cells. Low magnesium can be due to low dietary intake, gastrointestinal disorders (diarrhea, IBS, malabsorption, Celiac disease, etc), excessive zinc intake, very low protein diets, and certain medications.
Certain foods are natural sources of magnesium such as green leafy vegetables, nuts, seeds, beans, and whole grains. You can also opt to take it in supplemental form (see recommendations to the right). I would recommend starting with a small dose of magnesium and working your way up, since magnesium can also serve as a natural laxative.
Magnesium can alternatively be absorbed by the skin via Epsom salt baths or magnesium oil (watch for skin irritation).
Studies show that the combination of magnesium and vitamin B6 may be a promising treatment option for certain autistic symptoms (hyperactivity, restlessness, brain fog/poor concentration, and sensory sensitivity) [7, 8]
2. Snuggle Up Under a Weighted Blanket
Weighted blankets are a great way to provide deep pressure stimulation, which is known to be calming in ASD. One study shows that 63% of people reported lower anxiety after use of a weighted blanket and that 78% of people preferred a weighted blanket as a calming modality [9]. A common weight calculation is 10% body weight, though I always recommend consulting an occupational therapist for your child’s individualized weight recommendation.
Weighted blankets have also been shown to increase sleep quality in children with autism, including falling asleep, decreasing number of wakings in the night, and the increasing duration of sleep. It even benefitted behavior in the morning! [10]
3. Start a High-Quality Probiotic
The gut-brain axis has become a large area of study for anxiety and depression. Research supports that the gut-brain axis can be a contributing factor in the severity of anxiety [5]. Bacteria in the GI tract can activate neural pathways and central nervous system (CNS) signaling systems that can cause increasing levels of anxiety and depression [5]. Supplying the body with probiotics through supplementation or through fermented foods is a great way to increase the beneficial bacteria in the gut. A diet rich in fiber from whole foods is also a great way to indirectly grow the beneficial bacteria and help naturally balance your microbiome.
4. Get Enough Sleep
I cannot stress this enough! Sleep is essential for managing mood, behavior, and stress. If your child is struggling with sleep (you’re not alone, over half of children with autism have one or more chronic sleep problems) consider changing diet, supplements, or the environment to help with sleep quality (check out this sleep training alarm clock for children).
I have articles on sleep on my blog. If this is an area that really impacts your child, I’d recommend checking out the following:
5. Trial Essential Oils
Aromatherapy can be very effective in relaxing the body and calming the brain. Most oils can be diffused in the air, diluted and applied to the body, or put in a child’s bath. Keep in mind that for some kids with sensory processing disorder this can actually have the opposite effect and overwhelm their senses. Certain oils also work better for some kids, so finding the right one for your child is key. My favorite brand is Eden’s Garden and they also have an “OK for Kids” line that has a sleep blend and roll-ons. If you’re new to essential oils, this is a great place to start.
Some oils that are calming and promote sleep include:
Lavender
Roman Chamomile
Valerian
Ylang Ylang
6. Learn New Breathing Techniques
My favorite breathing method to teach kids is Square Breathing! My mom is a psychologist, so naturally I learned how to use breathing techniques as a coping mechanism for stress when I was a child. Meditation and mindfulness practices can be very helpful for stress management, even for kids! Yoga has shown to be very relaxing for children on the spectrum, and may even show efficacy in improving behavior and other core features of autism [11].
References
[1] Kim JA, Szatmari P, Bryson S: The Prevalence of Anxiety and Mood Problems among Children with Autism and Asperger Syndrome. Saje Journals 2000. LINK
[2] Gillott A, Furniss F, Walter A: Anxiety in High-Functioning Children with Autism. Saje Journals 2001. LINK
[3] Gillott A, Standen PJ: Levels of anxiety and sources of stress in adults with autism. Saje Journals 2007 . LINK
[4] Bellini S: The Development of Social Anxiety in Adolescents With Autism Spectrum Disorders. Saje Journals 2006. LINK
[5] Foster J, McVey-Neufeld KA: Gut–brain axis: how the microbiome influences anxiety and depression. Trends in Neurosciences: Volume 36 Issue 5 Pgs 305-312, May 2013. LINK
[6] Pliszka SR, Rogeness GA: Calcium (Ca) and magnesium (Mg) in children with schizophrenia and major depression. Biol Psychiatry 1984;19:871-876.
[7] Mousain-Bosc M, et al. Magnesium VitB6 Intake Reduces Central Nervous System Hyperexcitability in Children. Journal of the American College of Nutrition: Vol 23 Issue 5. 2004. LINK
[8] Starobrat-hermelin B. [The effect of deficiency of selected bioelements on hyperactivity in children with certain specified mental disorders]. Ann Acad Med Stetin. 1998;44:297-314. LINK
[9] Mullen B, et al. Exploring the Safety and Therapeutic Effects of Deep Pressure Stimulation Using a Weighted Blanket. Occupational Therapy in Mental Health Journal: Volume 24 Issue 1. 2008. LINK
[10] Gee BM, et al. Improving sleep quality using weighted blankets among young children with an autism spectrum disorder. IJTR Volume 23 No 4. LINK
[11] Rosenblatt et al. Relaxation Response–Based Yoga Improves Functioning in Young Children with Autism: A Pilot Study. Liebert Publishing. LINK
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