Anxiety - The Reason Why You Feel Out Of Control

What Causes Anxiety? The Hidden Triggers

Anxiety isn’t a single condition with a single cause. It’s the result of interconnected factors, from imbalances in brain chemistry to diet, lifestyle, and even hidden toxins in your environment. Here are some surprising and often-overlooked contributors:

Brain Chemistry: The GABA Connection

Your brain relies on neurotransmitters to regulate how you think, feel, and react. These chemical messengers act as the "accelerator and brakes" of your mental and emotional state. One of the most crucial “brakes” is GABA (gamma-aminobutyric acid), a neurotransmitter that calms overactivity in the brain. Think of GABA as the soothing voice that tells your racing thoughts to slow down and helps your body relax.

When GABA levels are low, it’s like trying to drive downhill without brakes—you feel stuck in overthinking, restlessness, and a perpetual state of anxiety. Common factors that lower GABA include:

• Chronic Stress: Persistent stress floods the body with cortisol, which depletes the resources needed to produce GABA
• Caffeine Over Use: While coffee can provide an energy boost, it can also block GABA activity, leaving your mind feeling wired and unable to relax.
• Alcohol Overuse: Though alcohol may seem to calm the mind initially, long-term or excessive use reduces GABA receptor sensitivity, worsening anxiety over time.
• Nutrient Deficiencies: Key nutrients like magnesium, vitamin B6, and zinc are essential for GABA production. A diet lacking in these nutrients can leave the brain unable to produce adequate levels of this calming neurotransmitter.

The good news is that you can boost GABA naturally by addressing these underlying issues. Foods rich in GABA precursors—such as spinach, sweet potatoes, bananas, and fermented foods—can help. Additionally, supplementing with magnesium, B6, or GABA-supportive herbs like valerian root and passionflower can further restore balance. Lifestyle changes, including regular exercise, meditation, and deep breathing, can also naturally increase GABA production and calm the mind.

Your Gut and Anxiety: A Two-Way Street

The gut is often called the "second brain" because it’s so closely tied to our emotions and mental well-being. This connection, known as the gut-brain axis, reveals just how much our digestive health impacts anxiety. In fact, the gut produces roughly 90% of your body’s serotonin, the neurotransmitter responsible for happiness, calm, and emotional balance.

When gut health is compromised, whether by poor diet, stress, or medications like antibiotics, it can lead to imbalances that affect your mood. Harmful bacteria can grow unchecked, while beneficial bacteria—critical for serotonin production—decline. This imbalance creates inflammation and sends stress signals directly to the brain, worsening anxiety.

How to Heal Your Gut to Reduce Anxiety

Restoring gut health can have a profound effect on mental well-being. Here’s how:

• Eat Probiotic-Rich Foods: Incorporating fermented foods into your diet is one of the easiest ways to boost beneficial gut bacteria. Options like yogurt, kefir, sauerkraut, kimchi, and miso help rebalance the gut microbiome, supporting serotonin production and reducing inflammation.
• Add Prebiotics: Prebiotics feed the good bacteria in your gut, helping them thrive and maintain balance. Foods like garlic, onions, leeks, asparagus, and bananas are excellent natural sources of prebiotics. For additional support, ReVitalise is a carefully formulated prebiotic blend designed to nourish beneficial bacteria, encourage healthy digestion, and support the gut-brain connection.
• Avoid Gut Irritants: Certain foods and additives can inflame the gut lining, disrupt the microbiome, and contribute to anxiety. Processed foods, added sugars, gluten, artificial sweeteners, and other additives are common culprits. Reducing or eliminating these from your diet can help protect the integrity of the gut lining.
• Supplement with Probiotics: A high-quality probiotic can help restore gut balance, especially if your microbiome has been disrupted by antibiotics, illness, or chronic stress. Probiotics replenish beneficial bacteria, improve digestion, and reduce inflammation linked to anxiety. We recommend Multibac 10, a potent probiotic blend containing 10 strains of beneficial bacteria to support microbiome diversity and promote gut health.
• Repair and Heal the Gut Lining: For those with gut imbalances, such as leaky gut or intestinal inflammation, repairing the gut lining is essential for reducing anxiety and improving overall health. Healing the intestinal barrier helps prevent harmful substances from entering the bloodstream and triggering inflammation that can impact the brain. Intestinal Repair is a targeted formula designed to soothe inflammation, heal the gut lining, and restore intestinal integrity, providing crucial support for individuals with leaky gut or digestive issues.

A Healthier Gut, A Calmer Mind

By prioritising gut health with probiotics, prebiotics, and targeted support for the gut lining, you’re not only improving your digestion but also fostering a healthier, calmer mind. Whether through dietary changes, natural supplementation, or a combination of both, taking care of your gut is a powerful step toward reducing anxiety and restoring emotional balance.

Stress, Adrenaline, and Cortisol Overload

The stress response is one of the body’s most powerful survival tools, but in today’s world, it’s often misused. Designed to protect us from immediate danger—like a predator attack—this system floods the body with adrenaline and cortisol to help us respond. Your heart races, your muscles tense, and your mind becomes laser-focused.

The problem? In the modern world, this "fight-or-flight" response is triggered by far less dangerous but constant stressors: looming deadlines, financial worries, or even scrolling through alarming news. Unlike a predator that eventually disappears, these stressors are ongoing, keeping cortisol levels elevated and the stress response switched on.

How Chronic Stress Impacts Anxiety

• Nutrient depletion: Cortisol burns through key nutrients like magnesium, vitamin B6, and zinc—nutrients essential for calming the nervous system.
• Sleep disruption: High cortisol levels make it harder to fall asleep and stay asleep, further exacerbating anxiety and fatigue.
• Brain rewiring: Chronic stress keeps the amygdala, the brain’s fear centre, on high alert. This rewiring makes it harder to let go of intrusive thoughts and trains the brain to anticipate danger, even when none exists.

Breaking the Cycle of Chronic Stress

Reversing the effects of chronic stress requires a multi-faceted approach:

• Practice Mindfulness: Techniques like meditation and deep breathing can reset the nervous system and lower cortisol levels. The "4-7-8" breathing technique—inhale for 4 counts, hold for 7 counts, and exhale for 8 counts—can immediately calm the body.
• Prioritise Rest: Sleep is when the body repairs and rebalances. Creating a bedtime routine, limiting screen time, and using calming herbs like chamomile or valerian can improve sleep quality.
• Engage in Physical Activity: Exercise not only lowers cortisol but also releases endorphins, the brain’s natural mood boosters. Gentle activities like yoga and walking are especially effective for stress relief.

By addressing stress and cortisol overload, you can retrain your brain and body to relax, paving the way for greater resilience and peace of mind.

Hormonal Imbalances

Hormones are powerful chemical messengers that influence mood, energy levels, and overall mental health. Imbalances in hormones like progesterone, oestrogen, and testosterone can significantly contribute to feelings of anxiety. Addressing these imbalances through targeted support can help restore calm and balance.

Progesterone: The Anti-Anxiety Hormone

Often called the body’s natural “anti-anxiety” hormone, progesterone helps calm the mind by enhancing GABA activity in the brain. GABA is the neurotransmitter responsible for relaxation and emotional stability. When progesterone levels dip—particularly during the second half of the menstrual cycle or during menopause—it can lead to increased anxiety, irritability, and restlessness.

How to Support Progesterone Levels:

• Chaste Tree: A natural herbal remedy that helps regulate the menstrual cycle and increase progesterone levels, making it ideal for those experiencing anxiety tied to hormonal fluctuations.
• Menstrual Harmony: A comprehensive blend designed to address cycle imbalances, soothe premenstrual symptoms, and support overall hormonal health.

Oestrogen The Mood Stabiliser:

Oestrogen plays an important role in serotonin production, the neurotransmitter often called the “happy chemical.” While estrogen is essential for mood stability, an imbalance—whether too high or too low—can disrupt this system.

• Excess Oestrogen (Oestrogen Dominance): When estrogen levels are high relative to progesterone, a condition called estrogen dominance, it can trigger mood swings, irritability, and anxiety. This imbalance often stems from factors like stress, poor diet, or reduced liver function.
• Addressing Oestrogen Dominance: Supporting liver detoxification is key to clearing excess estrogen from the body. Herbal remedies or formulas for liver support—such as liver detox or stress-reducing practices—can aid in rebalancing hormones and alleviating symptoms.

Testosterone: The Hormone of Motivation

Though often associated with men, testosterone plays an essential role in the mental health of both men and women. This hormone contributes to energy, motivation, mood regulation, and emotional resilience.

• Low Testosterone in Men: Testosterone levels naturally decline with age, a phase often referred to as andropause. This decline can lead to fatigue, increased sensitivity to stress, and emotional instability.
• Low Testosterone in Men: Testosterone levels naturally decline with age, a phase often referred to as andropause. This decline can lead to fatigue, increased sensitivity to stress, and emotional instability.
• Low Testosterone in Women: For women, testosterone supports mood and motivation. Low levels can contribute to low energy, irritability, and feelings of anxiety.

How to Support Testosterone Levels:

• Incorporate foods rich in healthy fats, such as avocados, nuts, and seeds, which are essential for hormone production.
• Engage in regular strength training, which has been shown to naturally boost testosterone levels.
• Ensure proper sleep, as testosterone production is highest during deep sleep cycles.
• For additional support, natural supplements such as AndroBoost can help enhance testosterone levels, promoting energy, focus, and emotional balance.

Environmental Toxins and Food Additives

Environmental toxins and food additives can significantly influence mental health, often by overstimulating the brain, disrupting hormonal balance, and interfering with neurotransmitter production. While the body has natural detoxification systems, a constant load of toxins can overwhelm these processes, leading to heightened anxiety and other symptoms.

• Mercury Amalgam Fillings: Mercury, a neurotoxin, has long been used in dental fillings. Studies link it to mood swings, anxiety, and depression due to its impact on neurotransmitters like GABA and serotonin. Mercury also contributes to oxidative stress and inflammation, which can exacerbate anxiety.
• MSG (Monosodium Glutamate): This common flavour enhancer (food number 621) overstimulates NMDA receptors in the brain, leading to restlessness, headaches, and heightened anxiety. MSG is found in processed foods, fast food, and restaurant meals.
• Aspartame: Found in diet sodas, sugar-free gum, and low-calorie snacks, aspartame disrupts brain function by overstimulating neurons, competing with amino acids needed for serotonin production, and producing toxic byproducts like methanol. These effects can lead to anxiety and mood imbalances.
• Pesticides and Herbicides: Residues from pesticides and herbicides on fruits, vegetables, and grains can disrupt the endocrine system, which plays a significant role in regulating stress and mood. These chemicals may mimic or block natural hormones, throwing off the body’s delicate hormonal balance and exacerbating anxiety.
• Plastics and BPA: Many plastics contain BPA (Bisphenol A), a chemical that mimics estrogen in the body. This disruption to hormonal balance, particularly when BPA levels are high, has been linked to increased anxiety and mood disorders. BPA is commonly found in plastic water bottles, food packaging, and the lining of canned goods.

How to Reduce Exposure to Environmental Toxins

While it’s impossible to eliminate all toxins, small changes can significantly reduce your exposure and help calm your nervous system:

• Choose Whole, Organic Foods: Opt for organic produce when possible to reduce pesticide and herbicide exposure.
• Filter Your Water: Invest in a good water filter to remove heavy metals, chlorine, fluoride, and other contaminants that may disrupt brain and hormonal health.
• Avoid Artificial Additives: Read labels carefully and avoid products with artificial sweeteners (aspartame, sucralose), food colourings, and flavour enhancers like MSG.
• Detox Your Home: Swap plastic containers for glass or stainless steel. Choose natural cleaning products and avoid synthetic air fresheners, which can emit harmful chemicals.
• Consider Detoxification: Support your body’s natural detox pathways by eating detox-friendly foods like cruciferous vegetables (broccoli, kale, cauliflower), drinking plenty of water, and incorporating detoxifying herbs like St Mary's Thistle and coriander.

How to Treat Anxiety Naturally: A Holistic Approach

Anxiety may feel overwhelming, but healing is entirely possible. By targeting the root causes of anxiety, nourishing your body with essential nutrients, and incorporating supportive habits, you can calm your mind and regain control of your well-being. Here’s how you can approach anxiety holistically, with practical steps and carefully chosen products to support your journey.

Support Your Body with Nutrition

Nourishing your body with the right nutrients is essential for maintaining a calm and balanced state of mind. Anxiety often stems from imbalances in neurotransmitters or stress-induced deficiencies, and targeted nutrition can help address these underlying issues. Here are some standout nutrients and amino acids for anxiety relief:

Magnesium: The “Relaxation Mineral.

Magnesium is a cornerstone nutrient for mental well-being. It plays a critical role in calming the nervous system, reducing cortisol (the body’s stress hormone), and supporting the production of GABA, your brain’s natural calming neurotransmitter. Stress depletes magnesium levels, so consistent replenishment is essential.

• How to Get It:
  • Foods: Leafy greens (spinach, kale), nuts (almonds, cashews), seeds (pumpkin, sunflower), and dark chocolate.
  • Supplements: For optimal absorption and effective stress relief, we recommend MagExcel Powder or Capsules, which provide a potent dose of magnesium for relaxation.

Vitamin B6 and Zinc: The Anxiety-Reducing Duo.

Vitamin B6 and zinc are essential cofactors for the production of both GABA and serotonin, neurotransmitters responsible for mood regulation. Deficiencies in B6 and zinc are linked to anxiety, irritability, and emotional instability. These nutrients are particularly beneficial for individuals with high stress levels or hormonal imbalances.

• How to Get It:
  • Foods: Pumpkin seeds, chickpeas, salmon, turkey, and eggs are rich in B6 and zinc.
  • Supplements: For a targeted solution, Be-Calm combines B6, zinc, and L-theanine (more on that below) to promote mental clarity and ease stress.

L-Theanine: Nature’s Calm-Enhancer

L-theanine is an amino acid found naturally in green, black, and white tea, prized for its ability to promote relaxation without causing drowsiness. This unique compound works by increasing alpha brain waves, which are associated with a state of calm focus and alert relaxation.

L-theanine also enhances the production of GABA, serotonin, and dopamine, the neurotransmitters that regulate mood, stress, and mental clarity. As a result, it is a powerful tool for managing anxiety, improving sleep quality, and promoting a sense of well-being.

• Key Benefits:
  • Reduces stress and anxiety by calming overactive neural pathways.
  • Improves focus and concentration, even in high-stress situations.
  • Enhances sleep quality by relaxing the mind without sedation.
• How to Get It:
  • Tea: While green tea is often celebrated for its L-theanine content, black and white teas also contain this amino acid, albeit in varying amounts. Pairing tea with mindfulness practices like slow sipping can enhance its calming effects.
  • Supplements: L-theanine is a key ingredient in our Be-Calm formula, working synergistically with B6, zinc, and calming herbs to ease stress and restore balance.

L-Glycine: The Nervous System Soother

L-Glycine is an amino acid that plays a critical role in calming the nervous system. It acts as an inhibitory neurotransmitter, much like GABA, helping to slow down overactive brain activity. L-glycine also supports restful sleep, stabilises blood sugar levels (a key factor in mood swings and anxiety), and reduces the physical effects of stress on the body.

• Key Benefits:
  • Promotes relaxation by reducing overstimulation in the brain.
  • Supports deeper, more restorative sleep.
  • Helps regulate blood sugar levels, preventing the spikes and crashes that can worsen anxiety symptoms.
• How to Get It:
  • Foods: Bone broth, meat, fish, dairy, and legumes contain small amounts of glycine.
  • Supplements: For therapeutic doses, we recommend L-Glycine, which can be easily mixed into water or smoothies for a calming effect.

Probiotics: The Gut-Brain Connection

Your gut and brain are deeply interconnected through the gut-brain axis. The gut produces around 90% of your body’s serotonin, making a healthy microbiome essential for managing anxiety. Gut imbalances caused by stress, poor diet, or antibiotics can lead to inflammation and contribute to anxiety symptoms.

• How to Get It:
  • Foods: Fermented foods like yogurt, sauerkraut, kimchi, kefir, and miso.
  • Supplements: We recommend Multibac 10, a high-potency probiotic blend designed to restore gut health, improve digestion, and support mental well-being.

Omega-3 Fatty Acids: Brain Food for Anxiety Relief

Omega-3s are essential for reducing inflammation in the brain, protecting neurons, and stabilising mood. They also enhance serotonin signaling, which can help reduce anxiety and improve overall mental health.

• How to Get It:
  • Foods: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts.
  • Supplements: If you don’t regularly eat omega-3-rich foods, consider a high-quality fish oil supplement for consistent intake.

Herbal Allies for Anxiety

For centuries, herbs have been used to calm the mind, balance stress hormones, and support restful sleep. Their gentle yet powerful effects make them an excellent option for managing anxiety naturally. Whether you’re dealing with elevated cortisol, ongoing stress, or specific medication considerations, certain herbal blends and tinctures can provide targeted support for your unique needs.

For Elevated Cortisol and Stress

Elevated cortisol, the body’s primary stress hormone, is one of the major drivers of anxiety. When cortisol remains high for extended periods—due to chronic stress or overwhelm—it can leave the nervous system overactive, leading to restlessness, worry, and fatigue.

Key herbs for managing elevated cortisol include:

• Ashwagandha: A powerful adaptogen that helps the body adapt to stress, lowers cortisol, and restores balance to the adrenal glands.
• Bacopa Monnieri: Reduces mental fatigue and calms the mind, making it easier to focus.
• Skullcap: Soothes nervous tension and helps relieve physical symptoms of stress, such as muscle tension.
• St. John’s Wort: Traditionally used to stabilise mood, it helps support emotional balance by gently increasing serotonin.

For a comprehensive solution to cortisol-related anxiety, we recommend Cortisol Calm, an alcohol-free herbal blend specifically designed to support stress resilience, lower cortisol levels, and promote a sense of calm.

For Anxiety with Medications (SSRI/SNRI)

For individuals managing anxiety with medications such as SSRIs or SNRIs, it’s important to find complementary options that work harmoniously without interfering with the treatment. Certain gentle herbs can help calm the mind, reduce nervous tension, and promote relaxation without impacting medication effectiveness.

Key herbs for supporting anxiety alongside medications include:

• Chamomile: A gentle herb known for its soothing effects on the mind and body.
• Lemon Balm: Calms the nervous system, reduces cortisol levels, and supports emotional balance.
• Lavender: Provides a sense of calm while helping to ease both mental and physical tension.
• Passionflower: Helps quiet racing thoughts and promotes restful sleep.

For those taking SSRIs or SNRIs, we recommend NS Balance, a carefully formulated alcohol-free tonic designed to support the nervous system, reduce stress, and complement your existing treatment.

Move Your Body, Calm Your Mind

Physical movement is one of the simplest and most effective ways to combat anxiety. Exercise releases endorphins, which are natural mood boosters, while also lowering cortisol levels and promoting better sleep.

Gentle Exercises for Anxiety Relief:

• Yoga: Combines physical movement with breathwork, helping to calm both the mind and body.
• Walking: A 30-minute walk outdoors can reduce cortisol and promote mindfulness.
• Tai Chi and Qi Gong: Gentle, flowing movements paired with deep breathing can help regulate the nervous system.

The key is consistency—find an activity you enjoy and incorporate it into your routine for long-term benefits.

Rewire Your Nervous System: The Vagus Nerve Connection

The vagus nerve is a key part of the parasympathetic nervous system, responsible for calming the body after stress. Often called the “relaxation nerve,” it plays a vital role in helping the nervous system switch out of "fight-or-flight" mode and into "rest-and-digest" mode.

Stimulating the vagus nerve can ease anxiety, lower heart rate, and promote a sense of calm. Here are some simple, effective ways to activate it:

How to Stimulate the Vagus Nerve

• Humming or Singing: Vibrations from humming or singing stimulate the vagus nerve, helping to relax the body. Try humming during meditation or singing along to your favorite calming music.
• Gargling Water: Gargling activates muscles in the back of the throat that are connected to the vagus nerve, gently stimulating it. This simple daily practice can support relaxation.
• Cold Exposure: Splashing cold water on your face or ending your shower with a burst of cold water stimulates the vagus nerve and helps shift the nervous system out of “fight-or-flight” mode.
• Rhythmic Breathing: Slow, rhythmic breathing—such as the 4-7-8 technique—naturally activates the vagus nerve, promoting relaxation and emotional balance.

Herbal Support for the Vagus Nerve

Certain herbs can enhance vagus nerve function by calming the nervous system, reducing inflammation, and supporting stress recovery. These herbs work synergistically with vagus-stimulating practices for a deeper sense of calm:

• Chamomile: Known for its soothing properties, chamomile helps calm the nervous system and supports vagus nerve function.
• Lavender: Promotes relaxation and relieves nervous tension, creating an ideal environment for vagus nerve recovery.
• Ashwagandha: This adaptogen reduces cortisol levels and restores balance to the nervous system, enhancing the vagus nerve’s ability to regulate stress.
• Passionflower: Quiets mental restlessness and helps prepare the body for relaxation, aiding vagus nerve stimulation.
• Skullcap: Eases physical and mental tension, allowing the vagus nerve to operate more effectively.

For a comprehensive herbal approach, NS Balance combines several of these calming herbs, supporting the vagus nerve and promoting a balanced stress response.

A Holistic Approach to Calm

The vagus nerve is an essential part of the body’s ability to regulate stress and anxiety. Through simple daily practices—like humming, cold exposure, or gargling—paired with herbal support, you can help reset your nervous system and cultivate a deeper sense of calm and resilience.

By nurturing the vagus nerve, you’re not just managing anxiety—you’re building the foundation for long-term mental and physical well-being.

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