Anxious and a bit stressed out? Don’t worry, we have your back! Check out the following extensive list of supplements, foods, exercises, and more for some natural anxiety help!

 

Adaptogenic Herbs:

 

1. Ashwagandha

2. Astragalus

3. Licorice

4. Asian and Siberian ginseng roots

5. Rhodiola

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 supplement because of its many benefits, one of which includes increased stress resilience.

 

3. Magnesium is often called the ‘master mineral’ because it assists in more than 600 different metabolic functions. There is a direct correlation between low magnesium levels and the body’s susceptibility to stress and anxiety. 

 

4. Zinc is another mineral required for good overall health and mental well-being because it plays a vital role in modulating the body’s stress response. 

 

Foods: 

 

All these foods have been shown to decrease anxiety with their specific anti-anxiety, nutrient contents.

 

1. Nuts and seeds (magnesium, selenium and healthy fats)

2. Avocado and salmon (omega 3s and vitamin D)

3. Green tea (L-theanine)

4. Yogurt (probiotics)

5. Chamomile (improves 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 (a variety of anti-anxiety nutrients)

12. Blueberries (a variety of anti-anxiety nutrients)

 

Supplements: 

 

1. Probiotics: Studies suggest that the use of certain probiotic supplements will improve the body’s microbiome and support a healthy parasympathetic (calming) response.

 

2. GABA: GABA is a neurotransmitter that has been seen to have beneficial effects on promoting calm and relaxation. Low levels of GABA have been linked with both low magnesium levels and anxiety or mood disorders. 

 

3. The Essential Aminos Acid, Tryptophan: Tryptophan helps produce serotonin, which is a mood stabilizing neurotransmitter. Low levels are linked with anxiety, poor sleep, and low mood. 

 

4. Valerian: For centuries, valerian root has been used as both a sedative and natural sleep remedy and has been seen to have beneficial effects on reducing anxiety. 

 

5. Glycine: Glycine is a non-essential amino acid which helps in the production of healthy chemical messages inside the brain. Decreased levels of glycine have been linked with greater amounts of anxiety in otherwise healthy people. 

 

6. CBD oil: According to Harvard University, “Anxiety Studies and clinical trials [around the world] are exploring the common report that CBD can reduce anxiety”. In one 2011 study, a few dozen people with social anxiety reported having less anxiety after taking CDB oil.

 

Exercises: 

 

The following can improve vagal tone and parasympathetic activation for less anxiety.

 

1. Mindful, deep breathing

2. Yoga

3. Get a massage

4. Cold showers or just splash your face with cold water

5. Listen to calming music

6. Laugh

7. Meditate 

8. Help others and give

9. Sleep or rest on your right side

10. Gargle with water

 

Bonus Tips: 

 

11. Reframe your anxiety as a challenge to overcome instead of a problem to "cope" with

12. Understand that certain levels of anxiety can be helpful in peak performance and/or acute, stressful situations

13. Try taking a sauna or hot tub

14. Do productive activities to take your mind off what is making you anxious

15. Get regular exercise and full recovery after training

16. Try Heart Rate Variability (HRV) training

17. Drink the anti-anxiety coffee, UNBEETABREW™, with L-Theanine, Chaga, & Reishi

19. Develop a routine that helps you relax and recenter when you start to feel anxious 

20. Speaking with someone about your anxiety can help you relax and see your feelings

in a more clear and/or in a different light

21. Do fun things and make sure to schedule time for you to destress and unwind

22. Reduce screen time and social media

23. Spend more time outdoors

24. Don’t watch the news 

25. Read chapter 5 in Get Back in the Game: Overcoming The 8 Obstacles To Optimal Health And Performance