Overcoming the Overwhelm? Support for Anxiety

In today’s modern life many people feel stressed, overwhelmed and anxious. While these feelings can be a normal part of life, sometimes overactivation of the stress response can tip over and stress and anxiety become excessive, inappropriate, and constant. It is often not the external stressor that is the problem but the perception of it and concern about the fact that we are stressed.

In this blog we look at anxiety and anxiety disorders, the difference between them and how we can use practical interventions to help calm the stress response so we can thrive instead of just survive.

Anxiety and anxiety disorders

Anxiety itself is a normal emotion which is strongly associated with fear or worry. It is the anticipation of a threat that may or may not happen, fundamentally a fear of the future. Often, when people experience anxiety, they may not even know what they are afraid of, but still have a feeling of dread. Anxiety may also involve worry, which is more cognitive, it may be focused on a specific situation and involves persistent, intrusive, and often unproductive thoughts about potential problems or dangers. It is important to note that feeling anxious at times, particularly when we have a challenge to meet (for example an exam or job interview), is useful as it can motivate us to rise to that challenge or overcome a problem. However, when we are under prolonged stress and feeling overwhelmed, anxiety can become heightened, inappropriate and dysfunctional, leading to anxiety disorders.

Anxiety disorders, of which there are a few different types, involve more than occasional worry or fear. For people with these disorders, anxiety does not go away, is felt in many situations, and can get worse over time. Anxiety disorders can become all-consuming and debilitating, interfering with daily life and routine activities. Pathological anxiety is triggered when there is an overestimation of perceived threat or an erroneous danger appraisal of a situation which leads to excessive and inappropriate response.¹

 

Physiology of anxiety

So let’s have a look at what happens when we experience anxiety:

First, the brain detects a threat, which may be physical, but it can also be emotional or cognitive, arising from thoughts or feelings. This activates the amygdala, our emotional processor, which perceives threat. The amygdala then secretes glutamate, an excitatory neurotransmitter that activates the hypothalamus. Additionally, the amygdala communicates with the hippocampus, which is involved in memory formation, and can ‘tag’ an emotion to a memory², this allows us to remember the threat so we can avoid or be prepared for it again in the future. However, this can also lead to overactivation of the amygdala when faced with or anticipating similar situations.

Once activated by the amygdala the hypothalamus does two things:^3–5

1. Activates the sympathetic nervous system – The brain increases or ‘upregulates’ our nervous system activity when needed (called ‘sympathetic response’), perhaps at times of greater life stress, boosting our desire to act, heart rate, blood sugar and breathing.
2. Activates the adrenal glands (via the HPA axis) – the adrenal glands release the principal stress hormones cortisol and adrenaline and boost energy and circulation, enabling us to act in self-preservation.

Therefore, we have an activated stress response, where we are initially heightened and motivated to rise to challenges and overcome problems. If the stress response is activated for prolonged periods, we can feel frazzled, overwhelmed, and exhausted. Additionally, when we are in a state of stress our more primitive mid-brain is activated and our prefrontal cortex, considered to be the rational, logical part of the brain become less active. This means that we are less able to rationalise our thoughts, hence we perceive situations as more threatening further exacerbating our stress response. This can become a vicious cycle as we are more likely to consider situations as dangerous, further contributing to anxiety.

Prolonged activation of the stress response leads to an overactivated sympathetic nervous system, increased levels of glutamate, cortisol and adrenaline. This activation can lead to increased heart rate and blood pressure, poor sleep, blood sugar dysregulation and digestive issues, among others.

‘Learned stress’

So, now for some rudimentary psychology….

There is a huge amount of research that has looked at adverse childhood experiences and mental health disorders. While childhood or past trauma can be incredibly significant and may require more professional help, it is useful to understand that small traumas in earlier life can precondition our brains to perceive certain situations as threatening. These small traumas may be things like; having feelings dismissed by a parent or being excluded from a friendship group. These are not life-threatening instances, but they are stressful at the time and leave an imprint on our brain. We have all had times in the past where we have felt unsafe or threatened physically, mentally or emotionally (we may not even consciously remember these experiences). The unconscious brain remembers these traumatic experiences so we can avoid or prepare for them in the future. When we then experience a similar situation such as feeling ignored or excluded this can activate the amygdala and trigger a stress response without us really being aware on why we are feeling stress. ^6,7

In many instances of stress and anxiety it is not the environment that is creating stress but our perception of it.

‘There is nothing either good or bad but thinking makes it so.’ Shakespeare said it!

 

Supporting calm

The perception of the environment is the most significant trigger of the stress response and hence anxiety. However, if we can understand how to regulate neurotransmitters and hormones that aid calm and relaxation, this can help break the vicious cycle.

 

Role of sleep

The relationship between sleep and anxiety is tightly bound. Studies have shown that when we sleep there is increased communication between the amygdala and the prefrontal cortex. It is thought that during sleep (particularly REM sleep, where we dream) we process stressful and traumatic events so that we remember the event but do not experience the emotion when we recall it. After a night of poor sleep, the amygdala is 60% more active, making the following days perception of events, and the subsequent stress much more emotional and reactive and less rational.

This can be a vicious cycle with anxiety, stress and overthinking can reduce our ability to fall asleep. As well as this, cortisol inhibits our sleep neurotransmitter melatonin. So, stress can inhibit sleep and vice versa.⁸

Supporting good quality sleep can be very useful for those experiencing anxiety. Practising good sleep hygiene such as a regular bedtime routine, ensuring the room is cool and dark at night and avoiding screens 30-60 minutes before bed is helpful. Nutrients that may be helpful for sleep are those that support melatonin and GABA production, such as zinc, magnesium, B6 and 5HTP.^9–13

GABA, serotonin and melatonin

During stress and anxiety, we see an upregulation of the excitatory neurotransmitter, glutamate, as well as  cortisol and adrenaline. It is therefore important to consider neurotransmitters that are involved in feeling calm, relaxed and content.

GABA is our chill-out neurotransmitter, facilitating a sense of calm, feeling at ease with the world, countering stress, enabling recovery, relaxation and sleep. Low GABA levels result in heightened or persistent levels of stress, anxiety, hyperactivity, and sleep disturbances.

Serotonin is generally our ‘feelgood’ neurotransmitter, activated when our life appears to be giving us what we need, but levels can drop during certain negative life changes, such as loss or bereavement, resulting in a sense of low mood, perhaps even depression.

Melatonin is produced from serotonin at night, triggered by a drop in light levels, which is detected by the pineal gland in the brain and signals to the body that it is time for sleep. Melatonin itself also has many beneficial functions on brain health and cognition, independent of its effect on sleep.

Supporting the production of these neurotransmitters can help to reduce feelings of stress and anxiety.

Nutritional interventions

When considering nutritional support for those with anxiety, it is always important to consider an individualised approach. However, in general two aspects can be useful; consider support to modulate the HPA axis and support the nervous system by promoting the production of calming neurotransmitters.

Activation of the hypothalamus-pituitary-adrenal (HPA) axis leads to the production of our stress hormones by the adrenal glands. This stress response can be triggered by a plethora of different factors including the perception of stress. Interventions for normalising stress should involve considering how the individual perceives stress and ameliorating these with practical and perhaps psychological interventions. From a nutritional perspective, it can also be helpful to support adrenal function and modulate the production of cortisol.

Consider adaptogenic herbs such as Ashwagandha – Ashwagandha is an adaptogenic herb used traditionally in Ayurvedic medicine and has demonstrated great results for lowering cortisol and balancing hormones in small trials.¹⁵ Ashwagandha can therefore help to mediate the stress response and promote balance. Results of one RCT concluded that Ashwagandha root extract safely and effectively improves an individual’s resistance towards stress.^15,16

Blood sugar imbalances can stimulate the stress response and trigger anxiety in some. Regulating blood sugar levels with a wholefood diet of fibre, lean protein and healthy fat can be an incredibly useful intervention for those experiencing anxiety.  Nutrients such as chromium, zinc and magnesium can aid glucose uptake and support insulin sensitivity. Hence a good quality multi vitamin and mineral can support blood sugar regulation.

This list is not exhaustive, but it is a good place to start.

In order to support neurotransmitter production, nutritional aims are to provide co-factors and substrates that body needs to manufacture them. Additionally, some nutrients and botanicals are involved in supporting or inhibiting the break down or detoxification of neurotransmitters as well as supporting cellular membranes and hence receptors, influencing the availability to affect nerve cells. Some nutrient support includes:

 

Folate, vitamin B12, and vitamin C and D are vital for the synthesis and function of serotonin and dopamine. Including the active form of folate (also called 5-MTHF or methyl folate) alone has been found to improve mood in depression and bipolar disorder.¹⁷

Magnesium, zinc, and vitamin B6 are vital for the production of GABA, with magnesium research showing that it can help reduce anxiety and support sleep.⁹

Omega-3 fats help maintain healthy cell membranes in nerve cells and improves the responsiveness of those cells to neurotransmitters. Taking fish oil supplements has been shown to reduce depression.¹⁸

Gut support – the good bugs in our guts help to keep the microbiome balanced. Our gut is a busy metabolic factory, breaking down and creating all kinds of chemicals including neurotransmitters like GABA. Supplementing the right kind of probiotics, including Lactobacillus rhamnosus, supports GABA levels and reduces inflammation and anxiety.¹⁹

In practical terms you can support overall nervous system balance by taking a good multivitamin and mineral, containing the 5-MTHF form of folate. Preferably take this earlier in the day to support energy and mood. Adding in an omega-3 supplement (vegan or fish oil) and a probiotic, including Lactobacillus rhamnosus may also be helpful.

 

If you need more specific support to help with stress/anxiety, certain herbs can help.

Lemon balm naturally increases GABA levels, reducing symptoms of anxiety, stress and insomnia.²⁰ The amino acid L-theanine blocks the stress chemical glutamate and decreases anxiety.²¹ A useful stress-busting combo is a lemon balm, theanine and magnesium supplement. 5HTP could also be considered, this is naturally present in the seeds of the griffonia plant and has been found to increase brain serotonin levels.²² In combination with vitamin B6 and zinc, it can help improve mood and motivation.

 

Perceiving stress

Managing the way we perceive stress is easier said than done, who has ever been told not to worry, don’t stress, or relax? Does this ever help?

However, interventions which help to change our mindset can be very useful in the way in which we perceive stress.

Meditation/mindfulness- this is one of the best ways to reduce tension and anxiety and support a healthy mind. However, when we are busy, it is one of the things that tends to get pushed to the back of the queue, and people forget to do it or are just not interested. Mindfulness-based stress reduction has small positive effects on depression, anxiety and psychological distress.¹⁴

Mindfulness doesn’t have to take much time. Simple breathing exercises, such as the 4-4-8 technique, where you breathe in for the count of four, hold for four and breathe out for eight, has been shown to reduce the symptoms of anxiety.

Exercise – exercise is important for both mental and emotional wellbeing as it can increase feel good endorphins as well as improving resistance to stress.

Be Grateful- gratitude journals have been shown to help improve measures of stress and depression. One study showed that people asked to journal five things they were grateful for that had occurred in the past week were 25% happier than those who didn’t or journaled negative emotions.

Acts of kindness – one thing which has been strongly shown to improve our mood and wellbeing are acts of kindness. Practicing kindness also has a profound effect on our own mental & physiological health, helping us to become happier and compassionate towards others.

It many cases further medical help may be required such as psychotherapy and cognitive behavioural therapy.

 

Conclusion

Stress is ever-present in the modern world and it’s easy to become overwhelmed and begin to feel a lack of congruence in our everyday lives. It is important that interventions for anxiety do not feel overwhelming. Instead, implementing small changes can start to break that vicious cycle and can help to begin to improve mental and emotional wellbeing.

 

References

1. Chand SP, Marwaha R. Anxiety. Encyclopedia of Food Allergy. Published online April 24, 2023:V1:615-V1:627. doi:10.1016/B978-0-323-96018-2.00043-2
2. Phelps EA. Human emotion and memory: interactions of the amygdala and hippocampal complex. Curr Opin Neurobiol. 2004;14(2):198-202. doi:10.1016/J.CONB.2004.03.015
3. The science of stress – Jami UK. Accessed October 9, 2025. https://jamiuk.org/stress-2-2/
4. Hu P, Lu Y, Pan BX, Zhang WH. New Insights into the Pivotal Role of the Amygdala in Inflammation-Related Depression and Anxiety Disorder. Int J Mol Sci. 2022;23(19):11076. doi:10.3390/IJMS231911076
5. Chu B, Marwaha K, Sanvictores T, Awosika AO, Ayers D. Physiology, Stress Reaction. StatPearls. Published online May 7, 2024. Accessed October 9, 2025. https://www.ncbi.nlm.nih.gov/books/NBK541120/
6. Gabor Mate. The Myth of Normal .; 2022.
7. Shin LM, Liberzon I. The Neurocircuitry of Fear, Stress, and Anxiety Disorders. Neuropsychopharmacology. 2009;35(1):169. doi:10.1038/NPP.2009.83
8. Matthew Walker. Why We Sleep . Random House ; 2017.
9. Rawji A, Peltier MR, Mourtzanakis K, et al. Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus. 2024;16(4). doi:10.7759/CUREUS.59317
10. Doherty R, Madigan S, Warrington G, et al. Sleep and Nutrition Interactions: Implications for Athletes. Nutrients. 2019;11(4):822. doi:10.3390/nu11040822
11. Cherasse Y, Urade Y. Dietary Zinc Acts as a Sleep Modulator. Int J Mol Sci. 2017;18(11):2334. doi:10.3390/IJMS18112334
12. Lemoine P, Bablon JC, Da Silva C. A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: A prospective pilot study. Complement Ther Med. 2019;45:104-108. doi:10.1016/J.CTIM.2019.05.024
13. Sutanto CN, Xia X, Heng CW, et al. The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial. Clinical Nutrition. 2024;43(3):593-602. doi:10.1016/J.CLNU.2024.01.010
14. Lee JS, Joo EJ, Choi KS. Perceived stress and self-esteem mediate the effects of work-related stress on depression. Stress Health. 2013;29(1):75-81. doi:10.1002/SMI.2428
15. Chandrasekhar K, Kapoor J, Anishetty S. A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults. Indian J Psychol Med. 2012;34(3):255. doi:10.4103/0253-7176.106022
16. Akhgarjand C, Asoudeh F, Bagheri A, et al. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytotherapy Research. 2022;36(11):4115-4124. doi:10.1002/PTR.7598
17. Nierenberg AA, Montana R, Kinrys G, Deckersbach T, Dufour S, Baek JH. L-Methylfolate For Bipolar I depressive episodes: An open trial proof-of-concept registry. J Affect Disord. 2017;207:429-433. doi:10.1016/j.jad.2016.09.053
18. Burhani MD, Rasenick MM. Fish oil and depression: The skinny on fats. J Integr Neurosci. 2017;16(s1):S115-S124. doi:10.3233/JIN-170072
19. Foster JA, McVey Neufeld KA. Gut-brain axis: How the microbiome influences anxiety and depression. Trends Neurosci. 2013;36(5):305-312. doi:10.1016/j.tins.2013.01.005
20. Cases J, Ibarra A, Feuillère N, Roller M, Sukkar SG. Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Med J Nutrition Metab. 2011;4(3):211-218. doi:10.1007/S12349-010-0045-4
21. Yoto A, Motoki M, Murao S, Yokogoshi H. Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses. J Physiol Anthropol. 2012;31(1):28. doi:10.1186/1880-6805-31-28
22. Jangid P, Malik P, Singh P, Sharma M, Gulia A kumar D. Comparative study of efficacy of l-5-hydroxytryptophan and fluoxetine in patients presenting with first depressive episode. Asian J Psychiatr. 2013;6(1):29-34. doi:10.1016/j.ajp.2012.05.011

 

Last updated on 18th November 2025 by cytoffice