Nutritional Strategies to Ease Anxiety

Nutritional Strategies to Ease Anxiety

Anxiety is a common mental health condition and can have a profound impact on your life, causing you to feel overwhelmed, out of control, and even afraid. It’s important to know what triggers anxiety for you so that you can work with your doctor or therapist to find strategies that will help relieve symptoms and improve your overall quality of life. In this article we’ll explore some nutritional strategies that may help calm down during stressful times:

Avoid high-fat, high-sugar foods

To reduce the amount of stress you’re experiencing, you must avoid processed foods and fast food. These types of foods can easily be replaced by more nutritious options.

For example: if you find yourself craving a burger or fries after work, consider going for an organic chicken sandwich instead. Or try making your baked chips with whole-grain tortilla strips instead of potato chips—they’re much healthier!

It’s also important to avoid high-fat and high-sugar foods as much as possible because these types of foods are usually loaded with chemicals and artificial ingredients which contribute to inflammation in our bodies (a common cause of anxiety).

Eat healthfully for the long term.

  • Eat a healthy diet.
  • Eat a variety of foods.
  • Eat breakfast every day.
  • Limit your intake of alcohol, caffeine, and sugar (and other additives).

Experiment with zinc.

Zinc is an essential mineral that can help with anxiety. It’s found in many foods, including oysters and beef. You can also find supplements that contain zinc, but be careful not to take too much zinc as it can be toxic.

Make a game plan for stressful days

  • Plan ahead.
  • Make a game plan for stressful days. This will help you stay calm and focused when the stress hits so that you don’t spiral out of control or feel overwhelmed by your situation.
  • When it comes time to take breaks during an anxiety attack, try taking one at home—it’s less distracting than going somewhere else. You can also try doing something other than sitting down: reading a book, playing with your pet (if you have one), taking a walk outside, or even driving somewhere far from where you live can all be beneficial ways of releasing some energy while letting your mind wander freely without any pressure on its schedule!

Try a magnesium supplement

Magnesium is a mineral that’s important for many bodily functions, including regulating blood sugar and heart rate. It’s involved in more than 300 reactions in the body, including maintaining normal muscle and nerve function, keeping your heart rhythm steady, supporting a healthy immune system—and keeping bones strong.

To help ease anxiety symptoms such as muscle tension or panic attacks:

  • Take magnesium supplements if you’re not getting enough from food sources (or if you’re taking certain medications). A cup of milk contains about 100 mg of magnesium, which is enough to keep most people happy for a day or two—but if you feel like your anxiety might be worse after consuming it or want to try something new instead of relying on what’s already working well for you now…then here’s some good news! There are tons of options available online today where people can buy everything they need without having ever left home before this point (including vitamins!).

You can find ways to work on the anxiety that are effective, safe, and pleasant to implement.

To help manage anxiety, you can try:

  • Making time for yourself. Try setting aside 20 minutes or so each day for doing something relaxing, such as listening to music or reading. Make the goal of having this practice become a habit by setting aside a specific time each week when you will do your self-care ritual. This can be as simple as taking five minutes before bedtime, but it may take some effort on your part to get started with this practice in the first place.
  • Don’t be afraid to ask for help! If you feel like your anxiety is getting in the way of doing anything—whether that’s going out with friends or working on an assignment—you should consider seeking professional help from someone who works with people who struggle with similar issues (such as mental health professionals).
  • Don’t be afraid of taking breaks if needed! Sometimes we need them just because they’re good for our physical and mental health; other times they’ll relieve stress and anxiety long enough so we can return home safely without needing any new medications at all.


We hope you’ve found some of the strategies we’ve discussed here to be effective and helpful for you. Anxiety is a complex condition that can be hard to manage, so we hope that this article has given you guidance on how to best support yourself as well as your loved ones. It may take time for these changes to take place, but with patience and commitment, everyone can learn about how best to cope with anxiety and live their life fully!

I am a Nutrition Educator and blogger with a mission to help people live healthier, happier lives. I share research-based and practical information on health, nutrition, and fitness.

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