Anxiety — NZ Condition Guide | KiwiMeds

What is Anxiety?

Anxiety is a normal human emotion, but when it becomes excessive, persistent, and interferes with daily life, it is a mental health condition that needs attention. Anxiety disorders are the most common mental health conditions in New Zealand, affecting around 1 in 4 New Zealanders at some point. They include generalised anxiety disorder (GAD), panic disorder, social anxiety disorder, specific phobias, and post-traumatic stress disorder (PTSD). Anxiety is very treatable — most people see significant improvement with the right support.

Symptoms

Anxiety symptoms include excessive worry that is hard to control, feeling restless or on edge, difficulty concentrating, irritability, muscle tension, sleep disturbance, and fatigue. Physical symptoms can include rapid heartbeat, shortness of breath, chest tightness, sweating, trembling, and stomach upset. Panic attacks — sudden intense surges of fear with physical symptoms — are a feature of panic disorder. Social anxiety involves intense fear of being judged or embarrassed in social situations.

Causes and Risk Factors

Anxiety disorders develop from a combination of genetic predisposition, brain chemistry, personality, and life experiences. Risk factors include family history of anxiety, childhood trauma or adversity, chronic stress, other mental health conditions (especially depression), certain physical health conditions, and substance use. In NZ, young people, women, Māori, and people facing financial stress have higher rates of anxiety disorders.

Diagnosis

Anxiety is diagnosed by a doctor or psychologist based on your symptoms, their severity, and how long they have been present. Your GP may use the GAD-7 questionnaire. It is important to rule out physical causes — for example, thyroid problems, heart conditions, and caffeine or medication side effects can all cause anxiety-like symptoms. A thorough assessment helps ensure the right treatment.

Treatment Options in New Zealand

Effective treatments for anxiety include cognitive behavioural therapy (CBT — the most evidence-based talking therapy for anxiety), other psychological therapies, and medication. Pharmac-funded medicines for anxiety include SSRIs (sertraline, fluoxetine, escitalopram), SNRIs (venlafaxine), and buspirone. Short-term benzodiazepines (e.g. diazepam, lorazepam) are sometimes used for acute anxiety but are not recommended for long-term use. Lifestyle strategies — exercise, sleep hygiene, mindfulness, limiting caffeine and alcohol — play an important supporting role.

NZ-Specific Information

NZ-specific resources for anxiety include the anxiety.org.nz website, the Mental Health Foundation, and your GP. Free online CBT programmes are available, including This Way Up (a New Zealand-developed programme available with a GP referral). The Integrated Primary Mental Health and Addictions (IPMHA) programme provides free brief therapy sessions through many GP practices. If you are in crisis, contact the Crisis Assessment Team through your local DHB or call 1737 (free text/call, 24/7).

Frequently Asked Questions

Is anxiety curable? Anxiety may not be entirely “cured” but it can be very effectively managed. Many people achieve full recovery with treatment and learn skills that help them manage anxiety long-term. Should I take medication for anxiety? This is a personal decision made with your doctor. Medication is most helpful for moderate to severe anxiety, often in combination with therapy. Can exercise help anxiety? Yes — regular aerobic exercise has strong evidence for reducing anxiety and is recommended as part of a comprehensive management plan.

Supplements That May Support Management

⚠️ Important: The supplements listed below have varying levels of clinical evidence. They are not a substitute for prescribed medications and should only be considered as adjunctive support under the guidance of a qualified healthcare professional. Always inform your GP or pharmacist before commencing any supplement, as interactions with prescribed medicines are possible.

• Magnesium Glycinate — Magnesium plays a key modulatory role in the hypothalamic-pituitary-adrenal (HPA) axis and GABAergic neurotransmission. Deficiency is associated with heightened stress reactivity. Supplementation at 200–400 mg daily may reduce anxiety symptoms in those with inadequate dietary intake.
• Ashwagandha (Withania somnifera) — A well-studied adaptogenic herb with randomised controlled trial evidence supporting reductions in perceived stress, cortisol levels, and anxiety scores. Standardised KSM-66 extracts at 300–600 mg daily have demonstrated a meaningful anxiolytic effect.
• L-Theanine — An amino acid found naturally in green tea that promotes alpha-wave brain activity and reduces physiological stress responses without sedation. Doses of 100–200 mg may provide mild anxiolytic benefit, particularly for situational anxiety.
• Omega-3 Fatty Acids (EPA/DHA) — Meta-analyses support a role for omega-3 supplementation in reducing anxiety symptoms, particularly at higher EPA concentrations (≥2 g/day). Omega-3s modulate neuroinflammation and support serotonergic neurotransmission.
• Vitamin D — Low vitamin D levels have been associated with higher rates of anxiety and mood disorders. Supplementation is warranted where deficiency is confirmed, as it supports neurological function and modulates inflammatory pathways relevant to mental health.

Relevant Vaccinations

Individuals living with anxiety may benefit from the following vaccinations. Please discuss your vaccination status with your GP or practice nurse, as eligibility and funding through the New Zealand National Immunisation Schedule may apply.

• Influenza (annual) — Illness-related physiological stress can exacerbate anxiety symptoms and disrupt mental health stability. Routine influenza vaccination reduces the risk of viral illness and associated psychological impact.
• COVID-19 — Severe COVID-19 infection has been associated with post-COVID anxiety and mental health deterioration. Keeping COVID-19 vaccinations up to date is recommended.

Dietary Guidance

Evidence-based dietary modifications play a meaningful role in the management of anxiety. The following foods are generally recommended as part of a balanced, condition-appropriate diet. A referral to a registered dietitian may be beneficial for personalised nutritional planning.

• Fermented foods (yoghurt, kefir, kimchi, sauerkraut) — The gut-brain axis is increasingly recognised as central to mental health. Fermented foods support a diverse gut microbiome, which influences serotonin production (approximately 90% of which is produced in the gut) and HPA axis regulation.
• Dark leafy greens (spinach, silverbeet, kale) — Rich in magnesium, folate, and B vitamins — all essential cofactors in neurotransmitter synthesis and stress response regulation.
• Oily fish (salmon, tuna, sardines) — A key dietary source of EPA and DHA omega-3 fatty acids, which support neurological inflammation modulation and serotonin receptor function.
• Chamomile tea — Contains apigenin, a flavonoid that binds GABA receptors, providing mild anxiolytic effects. Moderate regular consumption may support relaxation.
• Whole grains and complex carbohydrates — Support stable blood glucose levels, preventing hypoglycaemia-related anxiety exacerbation. They also promote tryptophan transport across the blood-brain barrier, supporting serotonin synthesis.
• Walnuts and brazil nuts — Walnuts are rich in ALA (plant-based omega-3) and magnesium; brazil nuts are among the richest dietary sources of selenium, which plays a role in thyroid function and oxidative stress regulation.

Related Conditions & Medications

Related medications: Sertraline. Related conditions: Depression.