Adaptogenic Herbs:
1. Ashwagandha
2. Astragalus
3. Licorice
4. Asian and Siberian ginseng roots
5. Rhodiol
6. Holy basil
7. Schisandra
8. Reishi
9. Chaga
NOTE: Eating a varied diet that includes whole, unprocessed foods that are rich in the right, stress-buffering vitamins and minerals should always be the first place to start.
Vitamins & Minerals:
1. B vitamins are known for their ability to improve mood, calm the nervous system, and increase stress tolerance.
2. Vitamin C is widely used because it supports increased stress resilience.
3. Magnesium assists in more than 600 metabolic functions and is closely linked to stress and anxiety regulation.
4. Zinc plays a vital role in modulating the body’s stress response.
Foods:
All these foods have been shown to decrease anxiety through their nutrient profiles.
1. Nuts and seeds (magnesium, selenium, healthy fats)
2. Avocado and salmon (omega-3s, vitamin D)
3. Green tea (L-theanine)
4. Yogurt (probiotics)
5. Chamomile (supports GABA production)
6. Lean turkey (tryptophan)
7. Collagen Peptides (glycine)
8. Cocoa (flavonoids)
9. Oranges (vitamin C)
10. Sauerkraut (probiotics, vitamins B & C)
11. Spinach & kale (anti-anxiety micronutrients)
12. Blueberries (polyphenols)
Supplements:
1. Probiotics support microbiome balance and parasympathetic activation.
2. GABA supports calm and relaxation and is linked to magnesium status.
3. Essential Amino Acids (tryptophan supports serotonin production).
4. Valerian root has traditional use as a calming and sleep-supportive herb.
5. Glycine supports healthy neurotransmitter signaling.
6. CBD oil has been studied for anxiety modulation (2011 study).
Exercises:
The following can improve vagal tone and parasympathetic activation:
1. Mindful, deep breathing
2. Yoga
3. Massage
4. Cold exposure or cold water face splash
5. Calming music
6. Laughter
7. Meditation
8. Helping others
9. Sleeping on your right side
10. Gargling with water
Bonus Tips:
11. Reframe anxiety as a challenge rather than something to cope with.
12. Understand that some anxiety can enhance performance (Yerkes-Dodson Law).
13. Sauna or hot tub use (research).
14. Engage in productive distractions.
15. Exercise regularly with adequate recovery.
16. Try HRV training (HeartMath).
17. Drink UNBEETABREW™ with L-theanine, chaga, and reishi.
19. Create a calming routine.
20. Talk with someone you trust.
21. Schedule enjoyable downtime.
22. Reduce screen and social media use.
23. Spend more time outdoors.
24. Avoid constant news consumption.
25. Read Chapter 5 of Get Back in the Game.