What Can I Do About My Anxiety?

10 Natural, Root-Cause Solutions That Actually Help

Anxiety doesn’t always show up as a full-blown panic attack. For many people, it’s the constant racing thoughts, tight chest, trouble sleeping, or sense of overwhelm that won’t let go.

If you’ve found yourself wondering, “What can I do about my anxiety?”—you’re not alone. Millions of people live with anxiety daily, and while medications can help, they’re not always the only—or best—option for long-term relief.

The good news? There are natural, evidence-based approaches that support your mind and body from the inside out. At Sheen Vein and Cosmetics, we believe anxiety is not just “in your head”—it often has biological, nutritional, and lifestyle roots that can be addressed holistically.

What Is Anxiety, Really?

Anxiety is more than stress. It’s a persistent state of worry, fear, or nervousness, often without a clear cause. It can affect your thoughts, physical body, mood, digestion, sleep, and even heart health.

Symptoms may include:

• Restlessness or irritability
• Muscle tension
• Racing heart or shortness of breath
• Insomnia
• GI issues like nausea or IBS
• Brain fog or difficulty concentrating
• Feeling like something bad is going to happen

If this sounds familiar, you’re likely looking for more than a band-aid—you want real answers. Here’s where to start.

10 Natural Ways to Calm Anxiety and Rebalance the Body

✅ 1. Balance Your Blood Sugar

Unstable blood sugar is one of the most overlooked causes of anxiety. When your glucose crashes, your body releases stress hormones (like cortisol and adrenaline), which can mimic or trigger anxiety.

What to do:

• Eat regular, protein-rich meals
• Avoid skipping breakfast
• Cut back on refined carbs and sugary drinks
• Add fiber and healthy fats to meals for longer-lasting energy

Pro tip: If your anxiety gets worse when you’re hungry or shaky, blood sugar balance may be key.

✅ 2. Check Your Magnesium and B Vitamins

Magnesium and B vitamins (especially B6 and B12) are crucial for calming the nervous system and making neurotransmitters like serotonin and GABA.

Deficiencies can lead to heightened stress response, insomnia, irritability, and fatigue.

What to do:

• Add leafy greens, pumpkin seeds, avocados, and wild-caught fish
• Consider supplements like magnesium glycinate and a methylated B-complex
• Test your levels if symptoms persist

✅ 3. Get Out of Fight-or-Flight With Deep Breathing

Many people with anxiety are stuck in sympathetic dominance—meaning your body is constantly in “fight or flight” mode.

Breathwork can quickly activate your parasympathetic system, also known as “rest and digest.”

Try this:

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale slowly for 6–8 seconds
• Repeat for 3–5 minutes

Even one session can lower your heart rate and quiet racing thoughts.

✅ 4. Support Your Gut-Brain Connection

Did you know your gut produces over 90% of your serotonin? An imbalanced microbiome or leaky gut can contribute to anxiety and mood swings.

Common culprits:

• Poor diet
• Antibiotic overuse
• Chronic stress
• Gluten sensitivity or food intolerances

What to do:

• Eat fermented foods (like sauerkraut or kefir)
• Add prebiotic fiber (like garlic, onions, or PHGG)
• Consider a high-quality probiotic
• Test for gut dysbiosis or SIBO if symptoms persist

✅ 5. Cut Back on Caffeine and Alcohol

Both caffeine and alcohol disrupt neurotransmitters, sleep, and adrenal balance. For people with anxiety, even small amounts can worsen symptoms.

Try this:

• Replace coffee with matcha, herbal teas, or dandelion root
• Take an alcohol break for 2–3 weeks and monitor how you feel
• Watch for hidden sources like energy drinks or pre-workouts

✅ 6. Try Adaptogenic Herbs and Calming Nutrients

Certain natural compounds help regulate the body’s stress response without sedating you.

Top options include:

• Ashwagandha – lowers cortisol and improves sleep
• L-theanine – found in green tea; increases calming alpha brainwaves
• GABA – natural inhibitory neurotransmitter that promotes relaxation
• Rhodiola – supports energy and emotional resilience
• Passionflower or lemon balm – great for evening calm

Always consult with a provider before combining with medication.

✅ 7. Move Your Body—Gently

Exercise reduces anxiety by boosting endorphins, improving circulation, and promoting restful sleep. But it doesn’t have to be intense.

Best movement for anxiety:

• Walking in nature
• Yoga or stretching
• Dancing to music
• Light strength training
• Tai chi or qi gong

Aim for 20–30 minutes per day. Consistency is key.

✅ 8. Prioritize Sleep

Poor sleep makes anxiety worse—and anxiety makes sleep worse. It’s a vicious cycle.

Tips for better rest:

• Keep a regular bedtime and wake-up time
• Avoid screens at least 1 hour before bed
• Take magnesium or glycine to help wind down
• Try a weighted blanket or calming bedtime ritual

Chronic insomnia may signal deeper adrenal, hormonal, or neurotransmitter imbalances—test, don’t guess.

✅ 9. Explore Therapy or Somatic Modalities

Cognitive Behavioral Therapy (CBT) is well-studied for anxiety. But you might also explore:

• EMDR – especially for trauma-based anxiety
• Internal Family Systems (IFS) – healing parts of self
• Somatic experiencing – helps regulate stored stress in the body
• Biofeedback or neurofeedback – trains your brain to calm itself

You don’t have to talk your way out of anxiety—you can also work with your body.

✅ 10. Address Root Causes with Functional Testing

Sometimes anxiety is a symptom of something deeper, such as:

• Thyroid dysfunction (especially Hashimoto’s)
• Adrenal fatigue or HPA axis dysfunction
• Estrogen dominance or low testosterone
• Histamine intolerance
• Toxic burden (mold, heavy metals, or infections)

A functional medicine provider can help identify hidden contributors with advanced testing and personalized protocols.

When to Seek Immediate Help

While lifestyle changes are powerful, anxiety that interferes with daily life—especially if accompanied by panic attacks, intrusive thoughts, or depression—may require additional support.

Always reach out to a mental health professional if you're struggling. There is no shame in needing help, and you don’t have to do this alone.

Final Thoughts: You’re Not Broken—Your Body Is Sending a Signal

Anxiety isn’t just “in your head.” It’s often a perfectly logical response to an overwhelmed, depleted, or imbalanced system.

Instead of masking the symptoms, ask: What is my body trying to tell me?

At Sheen Vein and Cosmetics, we take a root-cause approach to anxiety—evaluating your hormones, gut health, nutrient levels, and more. With the right guidance, healing is not only possible—it’s expected.

📞 Ready to feel like yourself again? Schedule a consultation and let’s uncover what’s fueling your anxiety—so you can finally feel calm, clear, and in control.

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