Combatting Anxiety with Diet and Lifestyle Changes

Combatting Anxiety with Diet and Lifestyle Changes

Anxiety can slowly chip away at your well-being, transforming daily stresses into a host of overwhelming symptoms that can push you toward panic. However, you can counteract these feelings by making mindful choices about what you consume and how you live. Here are several strategies to help you mitigate anxiety through diet and lifestyle.

  1. Reduce Caffeine Intake: Whether it's from coffee, tea, chocolate, or colas, too much caffeine can agitate your nervous system, leading to heightened anxiety or even panic attacks. Cutting back or eliminating caffeine can significantly alleviate nervousness for many people.

  2. Avoid Alcohol: It might seem like alcohol calms nerves, but it often does the opposite. Hangovers, insomnia, and dehydration from alcohol can all contribute to anxiety, sometimes triggering panic attacks. Opting for a non-alcoholic beverage can be a better choice for maintaining calm.

  3. Incorporate Complex Carbohydrates: In times of stress, carbohydrates can act as a natural tranquilizer by increasing serotonin levels in the brain. Opt for complex carbs like potatoes, whole wheat bread, and pasta. These digest slower than simple sugars and provide a more sustained, calming effect without causing rebound hypoglycemia that could worsen anxiety.

  4. Take Multivitamins and Minerals: Inadequate nutrition can contribute to feelings of anxiety. B vitamins are particularly important as they help convert food into energy and aid in serotonin production. Choose a daily supplement that provides 100% of the recommended daily intake for all vitamins and minerals.

  5. Stay Hydrated: Even mild chronic dehydration can lead to anxiety. Ensure you're drinking at least eight glasses of water a day to help maintain your body's and mind's balance.

  6. Consider Herbal Remedies: Certain herbs like kava kava, valerian, St. John's Wort, chamomile, and lemon balm may help relieve anxiety. However, it's essential to consult with a healthcare professional before starting any herbal remedy, especially if you're on medications, pregnant, or breastfeeding.

  7. Regular Exercise: While not a dietary element, exercise plays a crucial role in stress reduction. Engaging in regular physical activity relieves muscle tension, lowers blood pressure, and triggers the production of endorphins, the body's natural feel-good chemicals.

By integrating these dietary and lifestyle changes, you can create a more balanced, anxiety-free life. Remember, it's about making small, consistent adjustments to build a more tranquil and healthy daily routine.


If you are experiencing persistent or severe anxiety, it's important to seek professional help. While the strategies mentioned can be beneficial for managing mild to moderate anxiety, they are not substitutes for professional medical advice, diagnosis, or treatment. Each individual's situation is unique, and what works for one person may not work for another. Always consult with a healthcare professional or a licensed therapist to discuss any mental health issues and before making any significant changes to your diet or lifestyle, especially if you have any existing health conditions or are taking medication. Your health and well-being are important, and professional support is crucial in effectively addressing anxiety.

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