How Nutrition and Hypnotherapy Can Help You Break Free from Anxiety for good
How a Nutritionist Approaches Anxiety:
When it comes to managing anxiety, a holistic approach can make a world of difference. Nutritionists play a crucial role in addressing the underlying physiological factors that contribute to anxiety.
By looking beyond symptoms and focusing on root causes, we can create personalised plans to help clients feel calm, balanced, and in control.
In this article we will cover a number of areas of assessment:
Nutrient deficiencies associated with anxiety
Blood sugar imbalance and its role in anxiety
Gut health - the Gut-mind connection
Thyroid function - assessing thyroid function as this can cause anxiety
Hypnotherapy - Addressing negative self-beliefs and developing a new positive mindset
1. Nutrient Deficiencies
Certain vitamins and minerals play a key role in managing stress, supporting neurotransmitter production, and reducing anxiety. Deficiencies in these nutrients can contribute to feelings of anxiety, fatigue, or restlessness.
Note that some forms of testing are not reliable (ie. Magnesium) and may not be covered by Medicare (ie. Zinc). There are also complexities to evaluating B12 deficiency and Iron for example Serum B12 might be ok, but some genetic anomolies can impair the conversion of this into its active form so they must both be checked in severe anxiety.
Key Nutrients to Assess:
Magnesium: Known as nature’s relaxant, magnesium helps regulate the nervous system, reduce muscle tension, and promote better sleep. Foods rich in magnesium include leafy greens, nuts, seeds, and dark chocolate.
Vitamin B12: Essential for brain health and energy production, low levels of B12 can lead to fatigue, brain fog, and heightened anxiety. B12 is primarily found in animal products like meat, fish, eggs, and dairy, making supplementation important for vegans or vegetarians.
Iron: Iron deficiency can lead to fatigue, poor concentration, and increased stress due to its role in oxygen transport and energy production. Good sources of iron include red meat, spinach, lentils, and fortified cereals.
Zinc: Zinc plays a role in neurotransmitter function and the body’s response to stress. Low levels are often linked to mood disorders. Zinc-rich foods include oysters, pumpkin seeds, chickpeas, and cashews.
Vitamin D: Low levels of vitamin D are strongly linked to mood disorders, including anxiety and depression. Vitamin D plays a critical role in regulating the immune system and brain health. Safe sun exposure, fatty fish, egg yolks, and fortified foods are excellent ways to boost vitamin D levels.
What we assess:
Bloodwork or functional tests to confirm nutrient levels if needed.
Symptoms of deficiency, such as fatigue, poor sleep, irritability, or difficulty concentrating.
Assess gut function to check for issues with absorption
Dietary intake to identify potential gaps in key nutrients.
How we address deficiencies:
Incorporating nutrient-dense foods tailored to individual needs.
Supplementing strategically when necessary to restore optimal levels.
2. Blood Sugar Dysregulation
Blood sugar swings can mimic or exacerbate anxiety by causing symptoms such as irritability, shakiness, and fatigue. Maintaining stable blood sugar is essential for emotional balance and stress resilience.
What we assess:
Eating patterns, including meal timing and composition.
High intake of refined carbohydrates, sugars, or caffeine.
Symptoms of blood sugar crashes, such as ‘hangry’, dizziness, energy slumps, or cravings.
How we address blood sugar:
Encouraging regular, balanced meals with a mix of protein, healthy fats, and complex carbs.
Limiting high-sugar snacks and beverages.
Introducing simple swaps, such as whole grains instead of refined options.
3. Gut Health
The gut-brain connection is at the forefront of nutritional therapy for anxiety. The gut houses a large portion of the body’s serotonin—the "feel-good" neurotransmitter—and is home to trillions of bacteria that influence brain function and mood. Dysbiosis (an imbalance in gut bacteria) or poor digestion can definitely contribute to anxiety.
What we assess:
Signs of digestive dysfunction, such as bloating, constipation, diarrhoea, or acid reflux.
Food sensitivities or intolerances that may trigger inflammation.
The balance of beneficial gut bacteria through stool testing and signs and symptoms.
How we support gut health:
Recommending a diet rich in fiber, fermented foods, and prebiotics.
Eliminating or reducing foods that irritate the gut, like processed foods or allergens.
Considering targeted probiotics to restore balance.
Targeted supplementation to reduce pathogenic levels of problematic bacteria.
4. Thyroid Health
The thyroid gland regulates metabolism, energy levels, and mood. Dysfunction in thyroid hormones—particularly hypothyroidism—can often present with symptoms of anxiety, fatigue, and brain fog.
Note that medicare will only fund TSH, and free T3 and Free T4 will only be measured if this is out of range. Australia has a broad reference range used to diagnose diseases such as Hashimoto’s disease and Graves disease, HOWEVER, signs of thyroid dysfunction can start long before you move outside of that reference range. I may recommend some private testing if I suspect the signs and symptoms are suggestive of an increased risk of thyroid dysfunction.
What we assess:
Symptoms of thyroid imbalance, such as weight changes, sensitivity to cold, or hair thinning.
Blood tests for thyroid markers, including TSH, free T3, free T4, and thyroid antibodies.
Nutritional factors that support thyroid health, such as iodine, selenium, and zinc intake.
How we support thyroid function:
Encouraging a thyroid-friendly diet which is anti-inflammatory and includes thyroid supporting nutrients
Identifying and addressing autoimmune triggers, especially in conditions like Hashimoto’s.
Supporting adrenal health to reduce overall stress on the body. Stress has a big impact on our thyroid function
Hypnotherapy for Anxiety
Hypnotherapy is a therapeutic technique that uses guided relaxation and focused attention to help individuals access their subconscious mind. This approach is highly effective in addressing anxiety as it allows clients to uncover and reframe negative thought patterns, fears, and triggers stored in the subconscious. Through hypnotherapy, individuals can replace these patterns with positive, empowering beliefs and learn relaxation techniques that promote a sense of calm and control. By addressing the root causes of anxiety and enhancing emotional resilience, hypnotherapy can provide profound and lasting relief.
How Nutrition and Hypnotherapy Work Together
Combining nutrition with hypnotherapy offers a powerful, integrative approach to managing anxiety. While nutritional therapy addresses the physical imbalances that contribute to anxiety, hypnotherapy works to reframe anxious thoughts and release deep-seated emotional patterns. This dual approach helps clients tackle anxiety from both a physiological and psychological perspective, creating lasting change. By supporting the body with nutrient-dense foods and stabilizing blood sugar, and calming the mind through focused relaxation techniques, clients can achieve a sense of balance and resilience.
Creating a Personalized Plan
Each client’s journey is unique, and a nutritionist’s role is to create a customized plan that fits their specific needs. This includes:
Taking a detailed health history.
Assessing and addressing nutrient deficiencies and gut health
Collaborating with other healthcare providers for a multidisciplinary approach.
Empowering clients with practical tools to make sustainable dietary changes and calming tools to help find calm and control
Final Thoughts
Anxiety is complex, but nutritional therapy offers a powerful way to address its underlying causes. By focusing on nutrient deficiencies, blood sugar regulation, gut health, and ruling out thyroid dysfunction, a nutritionist can help clients achieve greater mental and physical well-being.
If you’re struggling with anxiety and want a holistic plan tailored to you, shoot me a message or book a consult with the button below.
Together, we can uncover the root causes and create a path to lasting calm and balance.