How to Deal with Anxiety

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Anxiety is one of the most common mental health disorders worldwide and according to a meta-analysis study carried out by The University of Queensland* it affects 1 in 13 people around the globe which is 7.3% of the world’s population! Anxiety is one of those conditions that can literally take over somebody’s life and actually be quite debilitating. Today I am going to give you some tips on how to manage anxiety, along with some natural remedies that can be used.

What Causes Anxiety?

Anxiety has been defined as an ongoing feeling of worry, fear, nervousness or apprehension about something that may or may not happen. There are numerous causes of anxiety – sometimes it can be a specific situation and other times the person may have no idea why they feel anxious.

Some common causes include:

  • Stressful events such as having an exam, doing a talk or meeting the in-laws.
  • Ongoing emotional stress such as bullying or relationship problems.
  • Trauma or shock such as having an accident or the death of a loved one.
  • Caffeine, stimulants and recreational drugs.
  • An overactive thyroid which can increase heart and breathing rates significantly.
  • Asthma and breathing problems.

Anxiety Symptoms

Anxiety can present itself in a number of ways and there will be varying degrees of anxiety from person to person. Here are a few:

  • Shallow breathing
  • High Blood Pressure
  • Heart palpitations
  • Insomnia
  • Panic attacks
  • Restlessness
  • Low mood
  • Changeable bowel motions
  • Headaches and dizziness

How to Manage Anxiety

  • Identify the trigger factors and deal with the issue in hand.
  • Breathing techniques – this is very effective for helping with hyperventilation and preventing a full-on panic attack.
  • Emotional Freedom Technique (EFT) which is also known as the Tapping Technique. The practitioner will focus on the issue that you want to resolve whilst simultaneously tapping on specific meridian (energy) points on the body and will use specific language to re-program the brain so that you can overcome the issue. EFT is fantastic for anxiety!
  • Counselling – talking through a problem or issue can work wonders for many people.
  • Avoid coffee and stimulants as these put into your body into a stress response which triggers the release of certain hormones and can bring on an anxiety attack.
  • Relaxation techniques especially if the anxiety if stress related. Massage, meditation and yoga are all excellent ways to promote relaxation.
  • Get organised and plan your day efficiently – this is especially important if the anxiety is being exacerbated by having too many things to do and constantly worrying about what you have on your plate. Check out this post about Never Ending To-Do Lists.
  • Get a good support network in place to help you through these difficult times.
  • Eat a healthy diet with plenty of fruits, vegetables and protein. Tryptophan is an essential amino acid (that you get from eating protein) that the body needs to produce serotonin – the ‘feel-good hormone’. Check out this post for more info about Protein.
  • Exercise daily to help reduce stress levels and improve mood.

Natural Remedies for Anxiety

  • Magnesium is one of those nutrients that has numerous health benefits. It can help with many of the symptoms associated with anxiety such as insomnia, high blood pressure, palpitations, headaches and low mood. Here is more info about Magnesium.
  • Anti-anxiety herbs such as Passionflower, Lemon balm, St John’s Wort and Lavender.
  • Flower Essences such as the Australian Bush Flowers or Bach flowers. These remedies are fantastic for emotional wellbeing – they take the essence of the flower and work on a subtle, energetic level. Rescue remedy is amazing for dealing with the sudden onset of anxiety.
  • B Vitamins especially B3 and B6 as they are essential for the synthesis of neurotransmitters including the production of serotonin.
  • Omega 3 fish oils are vital for brain and nervous system function and they also work on a specific pathway in the body that helps to reduce symptoms associated with anxiety.  

If you found this post useful and know anyone who might be experiencing anxiety, please share it with them by hitting one the buttons below. If you have any have great tips for managing anxiety, then please share them in the comments below as I would love to hear from you!


* A. J. Baxter, K. M. Scott, T. Vos and H. A. Whiteford (2013). Global prevalence of anxiety disorders: a systematic review and meta-regression. Psychological Medicine, 43, pp 897-910.


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Michelle is a qualified Naturopath, Nutritionist, Reflexologist and Reiki practitioner who is passionate about living a holistic lifestyle and helping others to achieve their health goals. She is also a Jungle Body Dance Fitness Instructor, which not only keeps her fit but also helps her to inspire others to feel confident and get in shape.

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