Supporting Anxiety Naturally: My Journey with Supplements and Holistic Healing

For most of my life, I believed medication was the only answer to managing anxiety. Most doctors I saw pushed pharmaceutical solutions — swapping one pill for another, making me feel like a walking experiment, just to see what might work with my body. But over time, something changed. Not emotionally — physically. My body became intolerant to the very things that were supposed to help me. I began experiencing intense adverse reactions to the medications I was prescribed: my heart would race uncontrollably, I’d break out into sweats, and sometimes I felt like I was floating outside my body — dissociated, jittery, and terrified. The worst part? I was taking these medications to calm down… not feel worse. Eventually, my doctor pulled the plug, and we both realized my body had become too sensitive for traditional medicine. At first, I was scared to be without anything. I was afraid I’d stop functioning. But I decided to go out on my own and see what else was out there. That’s when I turned toward supplements, vitamins, and lifestyle changes — not out of desperation, but out of hope. I wasn’t expecting miracles. I just wanted to feel like myself again.

Why I Walked Away from Medication

This isn’t about shaming medication. For some, it’s life-changing and necessary. But for me, the side effects began to outweigh the benefits. I was constantly sick, emotionally blunted, and disconnected from my body. When I realized I was treating the symptoms but not the root cause, I knew it was time to explore holistic alternatives. I started researching nervous system support, holistic nutrition, and vitamins that play a role in emotional regulation. That led me to some of the most powerful (and natural) tools I use today.

My Go-To Supplements for Anxiety Support

Here are a few of the supplements that have helped me personally. Of course, always talk to your doctor or a holistic practitioner before starting anything new.

🧠 Magnesium

Magnesium has been a game-changer for me. It supports the nervous system, helps regulate cortisol (our main stress hormone), and promotes deeper, more restorative sleep. I take it at night and notice a big difference in how easily I’m able to relax — both mentally and physically. It also eases muscle tension, which is something many people with anxiety struggle with. When your body is in a constant state of tightness, it’s hard to ever feel truly calm. Magnesium helps soften that edge. If you're looking to try it, I recommend magnesium glycinate or magnesium threonate. These forms are well-absorbed by the body and especially helpful for calming the mind without digestive side effects.

☀️ Vitamin D3

I didn’t realize how depleted I was in vitamin D until I had labs done. Once I started supplementing, my mood and energy noticeably improved. Low vitamin D is linked to both anxiety and depression, so it’s worth checking your levels.

🦠 Probiotics

Gut health and mental health are deeply connected. I added a high-quality women's probiotic to help support digestion and overall emotional balance. The gut is often called the "second brain" for a reason.

🌿 Ashwagandha or Adaptogens

Adaptogens like ashwagandha can help regulate the body’s stress response. These herbs have been used for centuries in Ayurvedic medicine and helped me feel more grounded without feeling sedated.

Foods That Can Trigger Anxiety (and What I Avoid)

Through trial and error, I’ve also found that some foods and ingredients can worsen anxiety symptoms for me. Everyone is different, but here’s what I personally try to avoid:

• Caffeine – It might feel like a quick boost, but for sensitive people like me, it can cause racing thoughts and heart palpitations.

• Refined sugar – Blood sugar spikes and crashes can directly impact mood and stability.

• Artificial additives – Many processed foods in the U.S. contain dyes, chemicals, and preservatives that can negatively affect the nervous system.

• Alcohol – It may seem calming in the moment, but it disrupts sleep and worsens anxiety in the long run.

Instead, I focus on whole, clean foods: fruits, vegetables, healthy fats, clean proteins, and minimally processed ingredients that support both body and mind.

Other Natural Tools That Help Me

• Daily movement – Gentle walks, light cardio, or stretching help move anxious energy through my body.

• Breathwork – Deep breathing calms the nervous system in just a few minutes, and it’s completely free. When I’m feeling anxious or overstimulated, one of the quickest tools I reach for is my breath. It may sound simple, but the right breathing technique can shift you from a state of panic to peace. One of my favorite methods is box breathing — a practice used even by Navy SEALs to stay calm under pressure.

  Here’s how it works:

  • Inhale for 4 seconds

  • Hold for 4 seconds

  • Exhale for 4 seconds

  • Hold again for 4 seconds

  • Repeat for a few rounds

  It’s like drawing a square with your breath — steady, controlled, and grounding. You can do this anywhere: in your car, at your desk, even while lying in bed. I love that it's accessible in the moment when you need it most. Over time, breathwork has trained my body to come down from anxious spirals faster and with more ease.

• Nature time – Sitting by a lake, walking in the woods, or just touching a tree can shift my entire emotional state.

• Journaling – Writing things out gives my emotions a safe place to land.

• Spiritual connection – Whether it’s prayer, oracle cards, astrology, or moments of silence, reconnecting to something greater always reminds me: I’m not alone.

  
  

Closing Thoughts

Healing from anxiety isn’t linear. It takes time, patience, and self-compassion. Choosing natural support doesn’t mean rejecting help — it means learning to listen to your body’s wisdom. If you’re on a similar path, I see you. You’re not doing it wrong just because you’re doing it differently. Whether you're experimenting with supplements, changing your diet, or simply trying to breathe through hard days — it all matters. Your body wants to heal. Your soul wants to feel safe. And you deserve both.