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3 Powerful Natural Tools for Anxiety

In the whirlwind of modern life, anxiety can often feel like an unwelcome, yet ubiquitous, companion. I was formally diagnosed with “severe generalized anxiety disorder” in 2019 and can remember feelings of OCD and anxiety since I was very young. Therefore, I have plenty of experience trying different solutions to manage my anxiety and want to share those that I have found effective (and are backed by formal studies). While seeking professional guidance can be necessary for more severe cases, there are numerous natural remedies and lifestyle adjustments that can complement conventional treatments or serve as standalone solutions. Let's explore a holistic approach to managing anxiety with these 3 powerful tools.


Note: I make a few product recommendations in this post. I only recommend products that I believe in, personally use, and give to my friends and family. As an Amazon affiliate, I do receive a small percentage of commission from purchases made using my links. I have high standards for what I use and put in my body and when I find something I love, I want others to benefit from it too!


  1. Taking Breaks


In the digital age, we are constantly bombarded with stimuli from our phones, computers, and other electronic devices. This constant connectivity can exacerbate feelings of anxiety and overwhelm. By practicing mindfulness meditation and limiting screen time, we can cultivate a sense of presence and calm amidst the chaos. Set aside dedicated periods each day to disconnect from technology and engage in mindfulness practices such as deep breathing, body scans, or guided meditations. These practices can help quiet the mind and reduce anxiety levels.


Personally, I like to give my eyes a break if I’m on my phone or laptop and meditate while gazing at the horizon. Giving your eyes and brain a break from technology not only helps support an anxiety-free lifestyle, but giving your eyes a break from short distance focus points, and relaxing them on the furthest horizon, is also beneficial for maintaining eye health and avoiding headaches or eye strain. 


Other ways I incorporate mindfulness breaks are by using a sauna (that’s up to 45 minutes of no distractions for me!) or taking my dog on a walk (leaving my phone at home). I also sometimes like to sit in my car for a couple minutes when I arrive somewhere, or before I leave a parking lot. For example, when I arrive at Whole Foods to go grocery shopping, I’ll turn off my car and take in my surroundings or people watch for a minute or two before going in.


I noticed a few years ago when I began practicing mindfulness in an attempt to manage my diagnosis of generalized anxiety disorder, that simply taking little mini breaks in between activities really helps me become grounded and take a breather. This can also look like simply taking my time doing things, rather than rushing for no reason. I practice taking my time bagging my groceries in the self checkout or going through security at the airport (two situations that used to make me feel rushed and panicky). Having a go, go, go lifestyle can be a big cause for anxiety for many people. Incorporating small transitions, or “mini vacations” as I like to think of them, can make an impact on overall levels of anxiety.


  1. Supplements


Nature offers an array of supplements known for their calming and anxiety-reducing properties. Here are a few noteworthy options:

  • GABA: Gamma-aminobutyric acid (GABA) is a neurotransmitter that helps regulate anxiety and promote relaxation. Supplementing with GABA supports a sense of calmness and tranquility.

  • 5HTP: 5-Hydroxytryptophan (5HTP) is a precursor to serotonin, a neurotransmitter associated with mood regulation. Taking 5HTP supplements helps support healthy serotonin levels and alleviate symptoms of anxiety and depression.

  • Ashwagandha: This adaptogenic herb has been used for centuries in Ayurvedic medicine to combat stress and anxiety. Ashwagandha helps modulate the body's stress response, and lower cortisol levels, promoting a sense of calm and balance.

  • Magnesium: Magnesium is an essential mineral that plays a crucial role in nerve function and relaxation. Supplementing with magnesium reduces anxiety symptoms by supporting neurotransmitter function and muscle relaxation. The type of Magnesium used is also important. I personally like Magnesium glycinate or Magnesium Citrate. I discovered Calm magnesium powder in 2019, which I love for bedtime. It helps a lot with physiological symptoms of anxiety, which for me can manifest as restless legs. They also have gummies which are super useful when traveling. You can get the powder here or the gummies here.

  • Valerian Root: Valerian root is a well-known herbal remedy for insomnia and anxiety. It contains compounds that interact with the brain's GABA receptors, promoting relaxation and improving sleep quality. Smaller amounts can also be used during the day.

  • CBD: Cannabidiol (CBD) is a non-psychoactive compound derived from the cannabis plant. CBD has gained popularity for its potential therapeutic effects, including anxiety reduction. By interacting with the body's endocannabinoid system, CBD helps alleviate anxiety symptoms and promote a sense of calmness, while being considered non-psychoactive. I personally love CBD for sleep, as someone who has struggled with sleep for many years. Gummies or tinctures are a great tool when traveling, or any time you’d like some extra support remaining centered and grounded.

I take this advanced all-in-one supplement that has GABA, 5HTP, L-Tryptophan, L-Theanine, and Ashwagandha in it. I love the convenience of taking one supplement that has pretty much everything you need to support your mood! Simplify your health and make space on your kitchen counter by consolidating your supplements into a single product. It contains potent, plant based sources of 5HTP, Ashwagandha, and other powerful mood regulators in an all-in-one capsule. Additionally, it has vitamin D3, magnesium glycinate, and other goodies for extra mood support.

  1. Be Mindful of Your Diet

Our diet can significantly impact our mental health and well-being. The gut-brain connection isn’t talked about enough, and our gut is essentially our second brain. Making mindful choices about what we consume can help alleviate anxiety symptoms and promote emotional balance. Here are some dietary tips for managing anxiety:

  • Limit Artificial Dyes and Refined Sugar: Processed foods containing artificial dyes and refined sugar contribute to mood swings and can exacerbate anxiety symptoms. Opt for whole, nutrient-dense foods instead, focusing on healthy fats, fruits, vegetables, and lean proteins.

  • Limit Caffeine Intake: While a morning cup of coffee may provide a temporary energy boost, excessive caffeine consumption can increase feelings of jitteriness and agitation. Consider limiting your intake of caffeinated beverages and opting for low caffeine or caffeine-free alternatives such as herbal tea. Additionally, having something to eat, containing healthy fats and protein, prior to caffeine consumption supports healthy cortisol levels and supports an anxiety-free day. I  put grass fed beef gelatin powder in my morning tea to get up to 30+ grams of protein in the morning! This supports my energy, hormones, and mood.

I use this high quality grass fed and finished beef gelatin powder from Amazon. 


By incorporating these practices into your daily routine, you can take proactive steps towards managing anxiety and reclaiming a sense of tranquility and balance in your life. Remember that everyone's journey to mental wellness is unique, so it's essential to listen to your body and explore what works best for you. Whether it's practicing mindfulness, incorporating supplements, or making dietary changes, embracing a holistic approach to anxiety management can lead to profound shifts in your overall well-being. This is only a fraction of all the natural solutions you can use to manage your anxiety. If you would like to learn more feel free to contact me directly!


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