The world right now is a lot to carry. Poll data from the American Psychiatric Association finds that 67% of Americans feel anxious about current events, and 62% are anxious about keeping themselves or their family safe. Whatever is weighing on you — and we all have plenty of reasons to feel the weight — that anxiety is not a personal failing. In turbulent times, a sense of deep alarm is not a dysfunction. It may even be a rational, empathetic response to an irrational world.
The goal of building resilience isn’t to stop paying attention or to “fix” ourselves. It’s to protect our nervous systems so we can stay present, stay engaged. And yes, sometimes constructively outraged. The good news is that many validated self-care strategies can help you respond to whatever challenges life brings you with as much resourcefulness as possible.
What Is Anxiety?
Anxiety disorders are the most common category of mental illness, affecting, even in the best of times, about 1 out of every 5 adults in the United States, and about 1 in 13 worldwide. In general, women tend to suffer from anxiety more than men. But it can affect anybody at one time or another.
Anxiety is the mind and body’s initial reaction to stressful, dangerous, or unfamiliar situations. Think of it this way: The fight-or-flight response to threat activates our body, while the anxiety reaction immobilizes it. Anxiety is a very useful response to an unknown or surprising threat, unlike fight-or-flight. When you hear the twig snap, or smell the odor of a predator upon the breeze, running away screaming, or pounding your chest and roaring, may bring you to the attention of the very thing you’re hoping to avoid.
Anxiety, on the other hand, makes you still, watchful, and quiet. It induces involuntary freezing and triggers risk-assessment behaviors. Once you’ve established that there is a threat, where it’s located, and what sort it is, you can then shift to whatever response is most likely to ensure survival.
Anxiety, like all physiological responses, is a useful thing in the right circumstance. In the right dose, in response to the right stimulus, a certain level of anxiety can help you to pay attention and stay vigilant in the presence of danger. When anxiety becomes a chronic trait rather than a short-term state, however, things go awry. When chronic anxiety lives in your nervous system, you can start perceiving your world as one never-ending threat.
Studies show that about 90% of the information traveling between the brain and the body is going to the brain from the body. If a body is sending anxiety signals to its brain, the brain interprets those signals as evidence of real and present danger. This is one of the effects of trauma in a person’s history; they keep experiencing present anxiety over events that happened a long time ago. This makes it hard to digest, relax, or even respond effectively when a serious threat emerges.
Symptoms of Anxiety
Symptoms of anxiety vary from person to person. But the most common ones include:
- Feeling nervous, restless, or tense
- Having a sense of impending danger, panic, or doom
- Having an increased heart rate
- Tightness in the chest and trouble breathing
- Sweating or trembling
- Feeling weak or tired
- Trouble concentrating or thinking about anything other than the present worry
- Having trouble sleeping
- Experiencing gastrointestinal problems
These symptoms, though distressing, make sense when you consider the evolutionary purpose of anxiety: to increase the odds that you will prevent or survive a surprise attack. Weakness or fatigue can keep you still, while an increased heart rate prepares you to run or fight. Trouble concentrating on anything other than the present worry keeps you focused on risk mitigation.
Some of the symptoms, such as insomnia or digestive problems, are not the direct result of momentary anxiety, but rather the toll you pay when anxiety becomes chronic.
Causes of Anxiety
There are many things that can cause anxiety. And for some people, there are multiple causes. Some of the most common ones may include:
Traumatic event(s)
Some body-based therapists define trauma as an “unresolved autonomic nervous system response.” Meaning, something happened to you that caused a survival response — whether anxiety-induced freezing or the beginning of a fight-or-flight reaction — that wasn’t allowed to run to completion because it wasn’t safe, or wasn’t possible.
For example, someone is in a car crash, watches their engine burst into flames, and cannot undo their seat belt. Their natural “fight-or-flight” reaction is prevented and becomes locked in the nervous system, triggered by any situation that reminds the person of their immobility at the time: standing in an elevator, going to a theater, etc.
Other traumatic events, such as childhood abuse, similarly prevent a full nervous system response because fighting back is physically impossible, or because the child has to rely on the abusive adult for survival, and therefore must inhibit their instinct for self-defense.
We tend to think of trauma as mainly stemming from major accidents, violence, or abuse, like the above examples. But trauma can also be more subtle, the result of a lack of key emotional or psychological needs being met.
Stress due to an illness or major life event
Anxiety and anxiety disorders may also be triggered by overwhelmingly stressful life events, such as an illness, a financial disaster, the dissolution of a close relationship, or the death of a loved one.
Some research suggests that close social ties may buffer the negative psychological and physical effects of stressful events. Seeking out community and social support can be a powerful strategy for managing anxiety produced by unfortunate occurrences.
Stress buildup
Stress doesn’t have to be sudden, huge, and acute to trigger anxiety. It can build up over time, remaining low-grade in its symptoms until eventually it maxes out above a physiological threshold. Just like driving a car with misaligned wheels can seem “fine” until the imbalance leads to damage, the constantly growing “allostatic load” of the stress in our everyday lives can tip over into anxiety and anxiety disorders.
Hormonal imbalances and changes
Hormones and neurotransmitters mediate our moods and attitudes. If these are unbalanced or depleted, we’re also more prone to mood disorders such as anxiety.
Other mental health disorders
Having another mental health disorder, such as depression or schizophrenia, makes it more likely that a person will also experience anxiety.
Having blood relatives with an anxiety disorder
There also appears to be a genetic component to anxiety. It’s probably not that some people have specific “anxiety genes,” but rather that some people are genetically or socially predisposed to caution and risk-aversion. When triggered by life experiences, those tendencies can slip into chronic anxiety. Of course, families tend to adopt similar diet and lifestyle habits, too. (More on that below!)
Drugs (including alcohol)
Both drug abuse and withdrawal from drugs can trigger the symptoms of anxiety attacks. Many people with anxiety also use drugs in an attempt to ameliorate the symptoms and eventually become addicted, so the causal mechanism can go in both directions.
Medical conditions
Several medical conditions can trigger or worsen symptoms of anxiety. Heart disease, diabetes, thyroid problems, and respiratory disorders can all send signals to the brain that “there’s danger present.” And certain rare tumors produce fight-or-flight hormones that the body and brain interpret as extreme stress. Many medications prescribed for medical conditions themselves can trigger anxiety. And in some cases, nutritional deficiencies can cause anxiety or panic attack-like symptoms as well.
Foods that Trigger Anxiety
Ultra-Processed Foods
A growing body of research suggests that ultra-processed foods (UPFs) — industrially formulated products made largely from refined ingredients plus additives — are associated with poorer mental health. One large U.K. study found that people who ate more UPFs had a higher risk of developing depression and anxiety over time. A 2025 study went a step further, identifying a metabolic signature in the blood tied to UPF consumption — and that signature was associated with a higher risk of mental disorders. In other words, these foods may affect your mood in part by disrupting how your body processes nutrients at a fundamental level.
Many of the foods that may worsen anxiety fall into the ultra-processed category.
Refined carbohydrates & sugar
When mice are fed a diet of refined carbohydrates and sugars (think cookies, crackers, rolls, pastries, candy, etc.), they exhibit increased anxiety and inflammation in their brains and nervous systems. (For FRN’s stance on the use of animals in medical research, click here.)
In humans, there’s strong evidence that poor glucose regulation — blood sugar rising and falling precipitously due to consuming refined carbohydrates and not enough fiber — causes the body to go into emergency mode regularly.
Hypoglycemia (when blood sugar plummets) in particular triggers an aggressive stress response.
Fried foods and trans fats
Fried foods and trans fats appear to directly affect brain health in ways that can worsen anxiety. Trans fats, which are found in partially hydrogenated oils and many fried and packaged foods, promote inflammation throughout the body, including in the brain. Neuroinflammation is increasingly recognized as a driver of anxiety and depression, and research has found that higher trans fat consumption is associated with greater irritability and aggression, as well as increased risk of depression. Fried foods add another layer of concern: The high-heat cooking process generates compounds like aldehydes and acrylamide that are toxic to nerve cells. Over time, a diet high in these foods may impair the brain’s ability to regulate mood and stress responses, which is the last thing you need when the world already feels like a lot.
Food additives, preservatives, and colorings
There are hundreds of food additives deemed GRAS (“generally regarded as safe”) by the U.S. Food & Drug Administration. But the truth is, very few of them have been studied individually. And even fewer are looked at for potentially harmful interactions with others. One example is monosodium glutamate, a common flavor enhancer that has been shown to produce anxious adult rats when injected into them as newborns. Many artificial colors may also affect mood, including Yellow No. 5, one of the most commonly used food colors in the world.
Alcohol
Alcoholic beverages are closely correlated with anxiety. The obvious connection is that alcohol, as a sedative, is often used by people seeking temporary relief from anxiety. But in the long run, alcohol abuse can create anxiety as well, especially increasing the frequency and severity of panic attacks.
Caffeine
Caffeine is a stimulant, and as such, can keep you awake and feeling full of energy. It has been shown to have mood-boosting benefits for some people. But for others, it can easily tip into anxiety — especially at high levels. Caffeine works by blocking adenosine receptors in the brain — the chemical signals that make you feel tired — while also increasing the release of stimulating neurotransmitters that raise heart rate and energy.
At moderate amounts, this can improve alertness and focus, but at higher doses, these same effects can become too strong, contributing to jitteriness, nervousness, and even caffeine-induced anxiety in sensitive people or when consumed in large quantities.
Nutrition for Anxiety
Just as some foods can worsen anxiety, others can actively support a calmer nervous system.
Your brain requires a constant supply of fuel to function optimally; actually, to function at all. That “fuel” comes from the foods you eat, and what’s in the food makes all the difference. What you eat directly affects the structure and function of your brain and, ultimately, your mood. When it comes to addressing mental health, it’s important to examine “your brain on food.” It turns out that the adage “you are what you eat” extends to your mental and emotional experience, and not just your physical body.
There’s plenty of research showing that nutrition and mental health are linked. Patients suffering from mental disorders often turn out to have a severe deficiency of important vitamins, minerals, and omega-3 fatty acids.
Some of the best-researched nutrients important for addressing mental health issues include the following.
B Vitamins
B vitamins, such as vitamin B6, vitamin B12, and vitamin B9 (folate), are especially important for anxiety. These vitamins help produce and control brain chemicals and influence mood and other mental functions. Vitamin B6, known as pyridoxine, is necessary for the formation of two neurotransmitters, serotonin and gamma-aminobutyric acid, both of which can reduce anxiety and restore calm.
Vitamin D
Vitamin D plays a critical role in optimal brain development and is a key ingredient in the production of the neurotransmitter dopamine, which is associated with motivation, reward-seeking, and pleasure. A 2019 placebo-controlled study of vitamin-D-deficient women with type 2 diabetes found that 16 weeks of vitamin D supplementation significantly reduced their self-reported symptoms of anxiety.
Iron
Iron is necessary for the brain and nervous system, and a deficiency can cause and exacerbate many psychiatric symptoms. Sometimes iron deficiency presents as anxiety, depression, irritability, and even poor concentration and general restlessness. Iron deficiency is much more common among children with ADHD, and the symptoms may improve with iron supplementation or consumption of iron-rich foods. However, too much iron — especially heme iron from animal foods — can also be a problem.
Selenium
The element selenium is crucial for brain health and mood. Interventional studies have shown that adequate selenium may improve mood and diminish anxiety. Way back in 1991, a study of healthy volunteers found that five weeks of selenium supplementation reduced their self-reported anxiety, and the impact was especially significant in those who had low levels to begin with.
Zinc
A 2011 study showed that people with anxiety had lower levels of zinc in their bodies than matched controls who did not suffer from anxiety. In addition, the anxious group reported fewer symptoms after a course of zinc and antioxidant supplementation.
Magnesium
Magnesium may also play a role in regulating the nervous system to reduce symptoms of anxiety. While not conclusive, a 2017 meta-analysis showed a correlation between low magnesium levels and increased anxiety, as well as some data suggesting that supplementation could help.
Omega-3 Fatty Acids
Several studies have shown that supplementation with omega-3 fatty acids can reduce symptoms of anxiety. Researchers theorize that an imbalanced omega-3-to-omega-6 fatty acid ratio (specifically, too many omega-6s and not enough omega-3s) can negatively affect brain function, heightening the risk of several mental and psychological issues.
Probiotics
The jury is still out on whether probiotics can help with anxiety. There’s some evidence that a particular strain of probiotic, Lactobacillus (L.) rhamnosus, is associated with less anxiety. Twenty-two separate rodent studies showed a clear connection between L. rhamnosus supplementation and lowered anxiety, or to be precise, behaviors that scientists associate with lower anxiety in rats and mice. At the same time, the results of 14 clinical trials in humans were inconclusive.
While there are plenty of differences between people and rodents, one reason for the discrepancy might be poor-quality human diets. Probiotics survive only if they have enough prebiotics — mostly fiber from plants — to feed on. So, giving humans probiotics and not seeing positive results may simply mean that the probiotics died of starvation before they could work.
Top Foods & Beverages for Fighting Anxiety
Since we know certain nutrients help prevent or even reverse anxiety, the next obvious question is: Where do you get them? You can get them in supplemental form, but since we’re Food Revolution Network and not Supplement Revolution Network, here are some of the top foods to feature in your anti-anxiety diet.
Nuts & seeds
These are rich in magnesium and tryptophan, an amino acid the body converts into the neurotransmitter serotonin. Brazil nuts and sunflower seeds, in particular, are high in selenium.
For more on nuts and seeds, see our article here.
Berries
Berries are fiber-rich. And they’re also antioxidant powerhouses, which can help protect against stress and anxiety. The antioxidant flavonoids found in blueberries and other fruits are associated with a decreased risk of developing depression in young adults and children. Plus, I like to imagine that merely thinking about blueberries, blackberries, raspberries, and strawberries could lift your mood. After all, they’re not just good for you; they’re pretty to look at too! And while fresh berries can get pricey when they’re out of season, frozen berries are just as good for you, and a lot more economical.
For more on berries and some great berry recipes, see our article here.
Tea
Green tea is a rich source of the amino acid L-theanine, which has been linked to lower levels of anxiety. A 2017 study gave green tea or a placebo to a small group of students. The study found that students who drank green tea reported lower subjective stress. Many herbal teas have been found to help with anxiety, and may also fight stress — including chamomile, peppermint, lavender, and passionflower.
For more on tea, see our article here.
Beans & other legumes
Both beans and legumes are great sources of magnesium, as well as prebiotic fiber that feeds beneficial gut bacteria. They’re also a healthy source of plant-based, non-heme iron.
For more on legumes, see our article here.
Dark chocolate
Here’s some good news for chocolate lovers! Dark chocolate, with minimal added sugar, can improve mood and lower cortisol levels. This is important because cortisol, the body’s chief energy-regulation hormone, surges under stress. Chocolate also contains magnesium and non-heme iron.
For more on chocolate, see our article here.
Mushrooms
Several types of edible mushrooms can strengthen the immune system and increase resistance to stress. These include medicinal mushrooms like reishi, lion’s mane, and cordyceps. Lion’s mane, in particular, has anti-inflammatory properties that may contribute to reduced anxiety symptoms.
For more on mushrooms, see our article here.
Adaptogens
Adaptogens are herbs and plants used to help the body adapt to many of the problems of modern living: low mood, stress, anxiety, depression, and a compromised immune system. These include ginseng, goji berry, astragalus, ashwagandha, certain mushrooms, and others.
For more on adaptogens, see our article here.
Leafy greens
I’ll never tire of saying it: Leafy greens are good for just about everything, and anxiety is no exception. Dark greens, such as spinach and Swiss chard, are high in magnesium and antioxidants, both of which may be beneficial in fighting anxiety.
For more on leafy greens, see our article here.
Asparagus
While all vegetables are welcome additions to a healthy diet, asparagus, in particular, appears to have specific anti-anxiety effects, so much so that the Chinese government has approved the use of asparagus extract as a natural food supplement to relieve anxiety.
For more on asparagus, see our article here.
Avocado
Avocados are rich in B vitamins, healthy fats, and lots of antioxidants. The antioxidants in avocados help reduce oxidative stress. Although oxidative stress may naturally occur as part of the aging process, chronic psychological stress can exacerbate and increase oxidative damage. So add some avocado into your diet to neutralize anxiety!
For more on avocado, see our article here.
Fermented foods
Fermented foods, such as sauerkraut, tempeh, kimchi, kefir, miso, and kombucha, are rich in probiotics and may improve gut health by feeding good gut bacteria. Researchers are discovering more every year about the gut-brain connection and how big a role your gut plays in your overall health and well-being, including mental health. Emerging research suggests fermented foods may support mental health by influencing the gut-brain axis through beneficial microbes and bioactive compounds.
For more on fermented foods, see our article here.
Other Lifestyle Strategies for Anxiety Self-Help
The strategies in this article can make a real difference. And for some people, especially those dealing with trauma, severe or chronic anxiety, or anxiety that’s significantly interfering with daily life, working with a therapist, psychiatrist, or your primary care doctor is not just helpful — it may be essential. Self-care and professional care aren’t either/or. They often work best together.
Since anxiety is characterized by worry about things that aren’t usually a real and present threat, engaging in mindfulness practices that train your attention on the here and now can reduce anxiety.
Mindfulness meditation
A 2013 study of 93 subjects found that eight weeks of mindfulness meditation was more effective in reducing generalized anxiety disorder symptoms than a cognitive approach to stress management. Staying mindful during symptoms of anxiety can also help mitigate them. Rather than fighting with anxiety, mindfulness allows you just to notice what you’re feeling and thinking without focusing on or reacting to anxious thoughts.
Yoga
Yoga and other mindful movement practices are proven ways to expand a sense of safety in your body. In a 2018 study, 12 weeks of guided yoga practice reduced anxiety, depression, and stress in a group of 53 women in their 30s. A broader 2016 meta-analysis of 17 studies found similar results: Hatha yoga showed a moderate positive effect on anxiety, with greater benefits for those who practiced more and for those with higher baseline anxiety levels.
Spirituality
For many people, spiritual practice is a powerful way to manage anxiety. Whether that means prayer and faith rooted in a religious tradition, time in nature, meditation, a sense of connection to something larger than yourself, or simply deep belonging within a community, the research suggests that regularly engaging in practices that ground you in meaning and connection can reduce anxiety. It can help to feel that your life is part of something larger than your immediate worries.
Acupuncture
Acupuncture may be as helpful in treating anxiety as cognitive behavioral therapy, and was rated more relaxing and less stressful than psychotherapy in a 2011 review. In Chinese Medicine, acupuncture needles on specific pressure points throughout the body can calm down the central nervous system and activate the relaxation response via the parasympathetic nervous system. In several studies, acupuncture reduced the severity of anxiety, as well as related symptoms like elevated heart rate and panic attacks.
Breathwork
Slow, deep breathing activates the parasympathetic nervous system (the “rest and digest” counterpart to the fight-or-flight response), signaling to your brain that you are safe. A simple technique with solid research support is box breathing: inhale for four counts, hold for four, exhale for four, hold for four. A 2023 study found that just five minutes of slow-paced breathing significantly reduced self-reported anxiety and lowered physiological stress markers. Longer exhales relative to inhales, such as inhaling for four counts and exhaling for six or eight, appear particularly effective at activating the calming response.
Exercise
Exercise in general is one of the very best things you can do for your physical and mental health. In nature, the “cure” for anxiety — the very temporary freezing that allows the organism to make an informed choice in the face of sudden danger — is to shift into a successful fight-or-flight strategy. Going for a run, taking a spin class, or simply engaging in vigorous gardening or housecleaning mimics the fight-or-flight reaction. Engaging in exercise can help use up the stress hormones released in an anxious state and restore physical and mental equilibrium. A 2018 meta-analysis of 15 studies, including 675 patients, found that while all exercise was effective in reducing anxiety, more vigorous exercise was most effective.
Time in nature
Large population studies suggest that living in greener areas is associated with a lower risk of developing depression and anxiety over time. Access to natural environments may support mental well-being through reduced exposure to pollution, increased physical activity, and stress-buffering effects.
Aromatherapy
Aromatherapy, or the use of scents (typically essential oils sourced from plants), has also proven useful in dealing with anxiety. Several clinical trials from Germany showed that lavender oil was effective in reducing symptoms of anxiety. Other oils that show promise include bergamot, lemon, chamomile, clary sage, and neroli.
Sleep
Sleep is a two-way street connected to anxiety. Poor sleep can trigger anxiety, and anxiety can lead to bedtime rumination and insomnia. Helpful approaches to improving sleep include stress management, improved eating (both quality and timing), cognitive-behavioral therapy to establish sleep routines and create sleep triggers in the bedroom, and exercise to increase sleep drive when it’s shut-eye time.
For more on what to eat and drink to improve sleep, see our article here.
Mindful media habits
Constant exposure to distressing news and social media — ominously known as “doomscrolling” — may also take a toll on mental health. Research suggests that problematic or excessive social media use is associated with higher levels of anxiety and stress, although most studies show correlation rather than direct causation. Setting gentle boundaries around screen time, curating your feeds, and taking regular digital breaks may help protect your emotional well-being.
Social connection
Social connection is one of the most important buffers against mental health problems, including anxiety. Feeling connected to others can decrease rates of depression and anxiety. In fact, receiving hugs is scientifically proven to reduce negative moods such as anxiety. While not everyone is a hugger, you can also hug your pet, a stuffed animal, or even a tree if you feel so inclined.
Anti-Anxiety Recipes
Want to get rolling with your anti-anxiety menu? We’ve got you covered! Start the day with the 4-Ingredient Banana Oatmeal Breakfast Cookies alongside a Soothing Matcha Turmeric Tea for a boost in digestion and sustainable energy. Follow that with the Ginger Carrot Edamame Noodles for lunch and the Coconut Lime Quinoa and Asparagus for dinner. End the day with a sweet treat by enjoying the antioxidant and omega-3-rich Blueberry Chia Oat Crumble. And sleep soundly after a full day of mood-supporting and stress-relieving meals.
1. 4-Ingredient Banana Oatmeal Breakfast Cookies
Starting the day with these four-ingredient breakfast cookies will help to lay the groundwork for healthy digestion thanks to the prebiotics and fiber in the oats and banana. You’re also getting a nice dose of B vitamins and zinc to help calm any anxiety you may be feeling. Enjoy the cookies in the morning or throughout the day as a high-fiber, nutrient-dense snack!
2. Ginger Carrot Edamame Noodles
This dish has all of the elements to optimize gut health (and, therefore, mood): fiber, prebiotics, probiotics, and phytonutrients — not to mention, lots of other stress-fighting nutrients. Find probiotics and B-vitamins in the miso, protein and zinc in the edamame, gingerol (a phytonutrient) in the ginger, and adaptogenic compounds in the mushrooms. Bonus: this dish also tastes exquisite!
3. Coconut Lime Quinoa and Asparagus
Sure, this dish is super satisfying to your taste buds, but that’s not all it’s good for! It’s also powered with anti-anxiety nutrients. The B vitamins, iron, and zinc in the quinoa and pistachios help to support mood. While the fiber-rich, plant-based ingredients and prebiotic-rich asparagus and onions foster good gut health.
4. Blueberry Chia Oat Crumble
It’s no secret that blueberries are chock-full of antioxidants. Enjoy this fun way to boost your blueberry intake, while getting a hefty dose of mood-supporting omega-3s from the chia seeds. This crumble is delicious for breakfast, as a snack, or as a sweet treat after a meal.
5. Soothing Spiced Matcha Tea
Matcha and turmeric are the superstars here. Start your day with this Soothing Spiced Matcha Tea for a calm, sustainable energy boost and a gentle sense of awareness and focus. Give it a try in place of a cup of coffee. And let us know how it makes you feel!
Embracing Self-Help Strategies and Resources for Anxiety
Anxiety can seem daunting, especially when you’re in its grip. Some of the factors that cause it are beyond your control, such as external events and your own genetics and life history. But the good news is, your diet and lifestyle choices can have an enormously positive impact, both short- and long-term.
If you’re suffering from anxiety, remember, you’re not alone. There are many organizations and resources you can turn to to make it through a tough time. The Anxiety and Depression Association of America, Anxiety Canada, and Anxiety U.K. are charities and patient advocacy groups that also offer anxiety resources based on your region. And Psychology Tools also offers a global anxiety guide.
Anxiety can be a signal that you care deeply about your life, your people, and your world. The goal isn’t to silence that signal; it’s to make sure it doesn’t drown out everything else. With the right nourishment, habits, and support, most people can find their way to steadier ground. And from steadier ground, you can show up more fully for the things and the people that matter most to you.
Tell us in the comments
- Have you ever struggled with anxiety?
- What’s worked for you in dealing with anxiety?
- Are there any new self-help approaches to anxiety you want to try?
