As a degree qualified nutritionist, clients often ask for tools to help manage anxiety naturally. As part of my holistic approach to wellness, I often use a number of the techniques listed below (focused upon both diet and lifestyle); whilst also employing the help of a qualified mental health practitioner where required. Whilst these steps in no way claim to cure anxiety, they may help to manage anxiety symptoms long-term. 

10 TIPS TO MANAGE ANXIETY NATURALLY

1. A GUT FEELING.
   Research has found that a lack of diversity in our healthy microbiome may play a role in anxiety and depression. As a health practitioner, mapping a patient’s microbiome and ensuring optimal gut health is one of the first steps we can take in managing symptoms long term.
   
2. KEEP A FOOD DIARY
   Foods like caffeine, sugar and additives such as MSG can cause anxiety. Keep a food diary and notice when and where you’re feeling anxious and how that could possibly be related to the foods you are eating. If you can’t pin point this yourself, take your food diary to your trusted health practitioner and discuss.
   
3. BALANCE YOUR BLOOD GLUCOSE LEVELS
   When blood sugar levels drop (hypoglycemia), the body releases stress hormones like adrenaline, which can trigger or worsen anxiety symptoms. On the other hand, high blood sugar levels can lead to feelings of lethargy and discomfort, potentially contributing to anxiety as well. Maintaining stable blood sugar levels through a balanced diet, regular meals, and healthy snacks can help mitigate these effects and promote better overall mental health.
   
4. EAT A WHOLEFOOD DIET
   Whole foods, which are minimally processed and rich in nutrients, provide the body with essential vitamins and minerals that support brain health and mood regulation. Foods like fruits, vegetables, whole grains, nuts, and seeds are packed with nutrients that can positively impact brain chemistry and hormone regulation. A diet rich in whole foods also supports a healthy gut microbiome, which is increasingly recognized for its role in mental health through the gut-brain axis.
   
5. GET SOME REST
   Whilst insomnia is a common side-effect of anxiety, low energy or fatigue can contribute to feelings of anxiety. Make sure you’re getting plenty of rest to ensure your re-charged and ready to fire on all cylinders. If you’re looking for tips to fall asleep, reduce your caffeine intake and read my post here.
   
6. EXERCISE
   Exercising will release a whole lot of feel-good hormones that can help banish those feelings of anxiety and stress.
   
7. TALK ABOUT IT
   Don’t be afraid to consult the experts, they can also offer you a range of techniques that will help you cope in almost any situation.
   
8. TAKE SOME SLOW, DEEP BREATHS
   A series of deep breaths has been shown to relax the body and mind. Doing this for just a few minutes will help bring you back to a state of calm. If you can’t force yourself to do this at home, sign-up for a regular yoga or meditation.
   
9. WRITE-IT OUT
   A wise Chinese medicine practitioner once told me that if you have too many thoughts running around in your head, write them down. At first I thought he was a little wacky, but now it’s how I deal with stress and/or overwhelm.
   
10. LOL (LAUGH OUT LOUD)
    Laughing boosts your circulation, relaxes your muscles, whilst also switching off your stress response. The best part? It’s believed that your body can’t tell the difference between fake laughter and the real thing so all you have to do is fake it until you make it.
    
11. CONSIDER SUPPLEMENTATION
    There are a number of nutrients that may help manage a patient’s anxiety however; it is essential that you discuss this with a qualified practitioner BEFORE taking any over-the-counter supplements. There are a number of drug/nutrient and  interactions that can have serious side-effects.

If you suffer from anxiety, speak to a GP, psychologist/psychotherapist or health practitioner ASAP to help you manage your symptoms. Also the team at Beyond Blue are available on 1300 22 4636.