How to Calm Anxiety Naturally

I battled with generalized anxiety and panic disorder since I was 5 years old. I saw lots of doctors who rotated me through several medications, and none of them really helped. If anything, I experienced more side effects than benefits. It wasn’t until I began working with a naturopathic doctor who helped me to understand the causes of my symptoms, make food and lifestyle practices my medicine, and integrate evidence-based natural remedies to regulate my nervous system that I finally felt hopeful and experienced freedom from anxiety.

This inspired me to become a naturopathic doctor and provide my patients with more options than the ones I was initially given. To be clear, I’m not at all against medications - they’re an important and at times necessary option. However, they’re not the only option, and many of my patients are glad to know about natural, effective and clinically-proven ways to relieve anxiety without a prescription.

Keep reading to learn the stepwise approach I use to help my patients experience long-lasting relief from anxiety.

Step 1: Gather Your Support Team

When a patient comes to me for help with anxiety, I ask who else is supporting them through this journey? The more support you have, especially during the challenging moments, the easier it will be to heal.

Members of your support team:

Primary Care Doctor (PCP) - For regular check-ins and routine blood work to rule out significant underlying causes of anxiety (ex. thyroid disorder, anemia, cortisol imbalance, etc.).
Psychologist or Therapist - To address any underlying traumas and offer guidance in building mental resilience.
Naturopathic Doctor (ND/NMD) - Especially important if you want to learn how to safely and effectively incorporate dietary, lifestyle, supplemental nutrients and herbal remedies into your treatment plan.
Psychiatrist - Important if you need a medication or want to make changes to your prescription.
Acupuncturist / Chiropractor / Cranial Sacral Therapist / Ayurvedic / Neurofeedback Practitioners - Offer hands-on treatments to calm a highly sensitized nervous system.
Health Coach - Offers consistency, accountability and strategies to implement the changes recommended by your practitioners.
Friends & Family - For emotional support, reassurance and company especially during tough times.

*Pro tip: Interview healthcare practitioners before deciding to work with them. Most providers offer a free discovery call so you have a sense of how they practice and if they’d be a good fit for you.

Step 2: Build Your Library of Calming Resources

There are several books, podcasts and apps that can help to better understand your symptoms and offer additional guidance during anxious times. While many practitioners discourage patients from over-researching their symptoms, I’ve found that people who struggle with anxiety feel significantly more hopeful and empowered when they have well selected evidence-based information.

Helpful calming resources:

DARE book & app by Barry McDonagh - Offers great tools to help calm anxious symptoms quickly & transform your relationship with anxiety.
The Anti-Anxiety Food Solution book by Trudy Scott, CN - Nutritional research and guidance to address common underlying causes of anxiety.
The Mood Cure book by Julia Ross, MA - Reviews amino acid support for anxiety.
The Anxiety Coaches Podcast - Soothing guidance, reassurance and practical tips in each episode.

*Pro tip: Download onto your phone any episodes/recordings that have been especially helpful so you can access them offline if needed.

Step 3: Develop A Daily Mind-Body Practice

As the name suggests, a mind-body practice is great for connecting your thinking mind with your physical body. This allows for greater calm, clarity and resilience especially during stressful times. The key to success here is consistency!

One of the biggest misconceptions that prevents people from beginning a daily practice is that you must clear your mind to meditate. False! Truthfully, even the most skilled meditators won’t have a clear mind every time they practice. The real goal is to become aware of your thoughts and sensations - noticing them without judgement or attachment.

Choose your practice:

Insight Timer - Guided meditations along with courses on breath work, EFT (emotional freedom technique) and mindfulness.
Headspace - Great meditations for beginners who are starting their practice.
Waking Up - Guided mindfulness meditations for all levels of meditators as well as lectures on consciousness.
Down Dog - Guided yoga, exercise and meditation classes.
Five Minute Journal - Gratitude journaling made easy for a consistent practice.
Othership - Guided breath work sessions.

*Pro tip: Start small and build your practice over time. For example, commit to one of these practices for 5 minutes every day at the same time each day (set an alarm). As this becomes easier, increase the time of your practice and see how you feel.

Step 4: Swap Out Your Stimulants

Caffeine is not only stimulating, it’s also dehydrating, which can further aggravate anxiety symptoms. To be fair, not everyone feels more anxious after drinking caffeinated beverages. However, most of my patients notice feeling significantly more calm throughout the day when they cut out or reduce their caffeine. If you’re not ready to give up your daily coffee, you could try reducing the amount you drink and swapping out one of your cups with a caffeine-free option like Dandy Blend tea.

Nicotine may not seem like an obvious stimulant, especially since many people reach for a cigarette or vape to help them relax when they’re stressed. However, nicotine has been shown to quicken heart rate, and studies have discovered a link between early life exposure to cigarette smoke and anxiety (1). For those who are looking for more natural ways to help quit smoking, acupuncture as well as acupressure may reduce cravings (2). Eating vitamin C rich foods like kiwi, oranges and mango may also help since people who smoke tend to have lower levels of vitamin C.

*Pro tip: Work with a naturopathic doctor or other holistic healthcare professional to figure out specific heathy swaps, nutrients and herbal remedies that may be right for you.

Step 5: Balance Your Blood Sugar

Higher sugar intake is associated with an increased risk of developing a mental health disorder and impairs our serotonin receptors over time (3). This contributes to low serotonin symptoms and triggers more sugar cravings. Remember, serotonin affects mood, memory and even digestion.

Over time, this creates a vicious cycle I call the Sugar Serotonin Trap.

Balance your blood sugar & escape the trap:

Reach for whole fruits and berries instead of sugary treats when a craving hits.
Add a vegetable, protein and healthy fat (ex. a splash of olive oil) to every meal.
Avoid processed sugars (ex. white sugar, high fructose corn syrup) and instead use small amounts of honey, molasses, dark maple syrup, stevia or monk fruit as sweeteners.
Keep high protein snacks on hand (ex. unsweetened trail mix) to prevent sugar crashes

*Pro tip: Keep your home stocked with healthy snacks so they’re the easy option whenever cravings hit.

Step 6: Hydrate

According to a 2011 survey, the average daily intake of water in the U.S. is 3.9 cups per day (4). Based on what patients have reported in my private practice, this is likely still accurate today and highlights the fact that we’re woefully under-hydrated.

Studies have shown that low water intake (less than 2 cups of water/day) doubles the risk of anxiety compared to drinking over 5 cups of water/day (5). The general suggestion I give to patients is to drink up to half their body weight in ounces of plain, filtered water (ex. a 150 lb person would aim to drink up to 75 oz of water/day). Keep in mind, if you have a condition that requires you to limit your water intake, you should talk with your doctor to find out how much you should be drinking per day.

*Pro tip: Put a post-it note on your reusable water bottle and draw a check mark every time you finish the bottle. Aim for a certain number of check marks per day.

Step 7: Optimize Nutrition

Specific nutrient deficiencies are linked with higher incidences of anxiety. Since the quality of our food and soil has declined over the years, it’s more important than ever to be mindful of what we put into our bodies. I’ve outlined 5 common nutrient deficiencies associated with anxiety and foods you can incorporate to address them.

Addressing 5 common nutrient deficiencies:

Vitamin D - Low vitamin D levels have been linked to higher anxiety (6).
- Foods to Eat: Salmon, Sardines, Egg yolks, Mushrooms
Omega-3 Fatty Acids - Higher intake of omega-3s (EPA, DHA and DPA) has been associated with lower incidence of anxiety (7).
- Foods to Eat: Salmon, Cod liver oil, Herring, Oysters, Anchovies, Flaxseeds, Chia seeds
Magnesium - Low magnesium levels may increase susceptibility to psychological stress. Furthermore, chronic stress depletes our magnesium levels (8).
- Foods to Eat: Dark chocolate, Avocados, Nuts, Legumes, Tofu, Seeds
Zinc - Enhances GABA release (9). Low levels have been found in those who experience anxiety (10).
- Foods to Eat: Beef, Oysters, Lentils, Seeds, Nuts, Eggs
B6 - Necessary for the production of serotonin, GABA and dopamine. A study found that taking B6 with magnesium improved quality of life more than taking magnesium alone (11).
- Foods to Eat: Beef liver, Salmon, Tuna, Chickpeas, Potatoes, Chicken

*Pro tip: If you suspect you need supplements in addition to these foods, working with a naturopathic doctor or other holistic practitioner can help you figure out which ones to include. You can check out my favorite everyday Foundational Support supplements here.

Step 8: Connect With Community

We’re social creatures that need connection. These past two years have certainly highlighted this fact. So how do we stay connected to community while also staying safe? My patients have asked me if their virtual hangouts have the same positive effects on mental health as seeing people in real life, and the answer is yes! A study from 2013 found that even online connections reduced symptoms of anxiety and depression, and improved satisfaction with life (12). Obviously, nothing beats in-person interactions, but it’s good to know that the alternatives still have benefits.

Tips to boost connectedness:

Schedule time with loved ones (virtually or in-person)
Talk with people you see regularly (ex. neighbors, mail delivery person, grocery store employees)
Join a meet-up group
Practice loving-kindness meditations to better connect with yourself & others

*Pro tip: Take initiative to connect with others and block off consistent time in your schedule (weekly or monthly) to do something fun with a loved one.

Step 9: Move Your Body

Whatever form of movement brings you joy - do it and do it often! The key here, like with most healthy habits, is consistency. A study found that people who exercised at least 60 minutes/week displayed lower anxiety and depression (13). Additionally, exercise has been shown to increase BDNF (brain derived neurotrophic factor) - a protein that’s associated with cognitive improvement and alleviation of anxiety and depression (14).

*Pro tip: Choose exercises that are fun for you (ex. dance, hiking, bike riding, etc.) and ask a friend to join you! You’re more likely to stick to a movement practice if it’s enjoyable and you have an accountability partner.

Step 10: Prioritize Rest

I purposefully saved this step for last because most of my patients have an easier time resting once the’ve begun implementing the other steps. Now that you’ve made it to step 10, you’ll have a much easier time incorporating the best rest practices I’ve listed below to really solidify all that great things you’ve been doing.

Best rest practices:

Go to bed at the same time every night
Wake up at the same time every morning
Avoid screens at least 2 hours before bedtime
Wear blue light blocking glasses after 6pm
Take a warm bath at least 2 hours before bed
Ground yourself in nature nightly (ex. put your feet in the grass)
Set your room temperature below 70 degrees F
Expose yourself to sunlight on waking

*Pro tip: Take the television out of your bedroom. This removes the chance of getting more blue light exposure at night which tricks our brains into thinking it’s still daytime.

Final Thoughts

It’s easy to want to get rid of anxiety. However, as my patients learn to calm their anxious symptoms and become more resilient, they discover a new relationship with anxiety. They often tell me that they now see anxiety as a concerned, and sometimes irritating, friend who’s just trying to look out for them. The difference now is that they’re in a place to not be overwhelmed or overcome by anxious signals. Instead, they recognize their ability to choose how to respond. That’s powerful and liberating.

Want to learn more about calming anxiety naturally? Set up a free discovery call with me to learn how I can help!

*DISCLAIMER: THIS CONTENT IS FOR EDUCATIONAL PURPOSES ONLY. IT IS NOT INTENDED TO DIAGNOSE OR PROVIDE MEDICAL ADVICE. PLEASE CONSULT WITH YOUR DOCTOR, OR LICENSED HEALTHCARE PROVIDER, BEFORE TRYING ANY NEW SUPPLEMENTS AS THEY MAY INTERFERE WITH YOUR CURRENT MEDICATIONS OR BE CONTRAINDICATED FOR YOU.

About The Author

Dr. Anjali Kasunich is a California-licensed Naturopathic Doctor, in-house ND & advisor for Kensho Health, and founder of Mantra Natural Medicine where she uses a heart-centered approach and evidence-based natural treatments to help her patients heal. When she’s not treating patients in her private practice, Dr. Anjali enjoys spending time with her husband and dog, dancing, and being in her garden. You can learn more about Dr. Anjali and her favorite healthy tips by visiting her Instagram or TikTok.

References:

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Sebastian R, et al. “Drinking Water Intake in the U.S.” Food Surveys Research Group. Dietary Data Brief No. 7. September 2011. https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/7_water_intakes_0508.pdf
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