A science-meets-self-compassion look at what anxiety really is—and how to gently calm it.

You’re sitting still, yet your heart races. Your palms sweat. A wave of panic floods in. No obvious reason.

Sound familiar? You’re not alone.

Anxiety is one of the most common mental health struggles worldwide, yet few understand what’s actually happening in the brain when it strikes. This isn’t just “feeling a bit nervous.” It’s your body’s survival system going haywire. Understanding how that works can help you reset it.

What Actually Happens in the Brain?

Anxiety hijacks your brain’s fight-or-flight response, a system designed to help early humans survive threats. These days, the “threat” is often an overflowing inbox or a conversation we’re dreading—not a bear in the wild.

Here’s the brain in action during anxiety:

• The amygdala, your threat detector, spots danger (real or imagined).
• It alerts the hypothalamus, which activates the autonomic nervous system.
• You release adrenaline and cortisol to prepare for action.
• At the same time, levels of GABA (a calming neurotransmitter) may drop, making it harder to slow down again.

When this loop is triggered repeatedly, it becomes harder to “come down.” You may feel wired, exhausted, irritable, or physically unwell. Many people develop symptoms like chest tightness, digestive issues, insomnia, brain fog, or panic.

Anxiety vs. Depression vs. ADHD

These conditions often overlap—but the wiring is different.

• Depression: Flat mood, fatigue, disconnection. Like the system has shut down.
• Anxiety: Hypervigilance, racing thoughts, physical tension. Like the system is on overdrive.
• ADHD: Distractibility, poor executive function, time blindness. Often tied to dopamine dysfunction.

You can have all three. For example, many adults with undiagnosed ADHD experience chronic anxiety due to missed deadlines or overstimulation. And people with anxious depression experience both high arousal and emotional numbness—one foot on the gas, one on the brake.

What Science Says Helps (That You May Not Hear in Therapy)

Medication and talk therapy help many, but they aren’t the full picture. Anxiety is a whole-system issue, and we need whole-system support. Here’s what new research suggests.

1. Ashwagandha KSM-66

This adaptogen is one of the most researched for stress. Clinical trials show KSM-66 can reduce cortisol levels and improve sleep, resilience, and mood. In a 60-day study, participants had a 44% drop in anxiety symptoms compared to placebo. It’s also been shown to improve memory and attention span in anxious individuals.

2. 5-HTP (5-Hydroxytryptophan)

5-HTP helps your body make serotonin. It’s not a cure-all, but can support people with naturally low levels—especially when used short-term. Some studies show it helps with generalised anxiety and panic. Avoid if you’re already on SSRIs unless guided by a doctor.

3. Functional Mushrooms

• Reishi: Lowers cortisol and supports deep sleep.
• Lion’s Mane: Stimulates nerve growth factor (NGF)—boosts cognition and helps with “anxiety fog.”
• Cordyceps + Chaga: Modulate immune and stress response over time.

Early trials also suggest Lion’s Mane may help with mild depression and anxiety in menopausal women due to its hormone-modulating effects.

4. Magnesium Glycinate

Up to 50% of people in the West are deficient in magnesium. This mineral is critical for GABA production—and anxiety thrives when GABA is low. Magnesium glycinate is calming, supports sleep, and helps reduce physical symptoms like muscle tightness or twitching.

5. New Frontiers: Psychobiotics

Certain gut bacteria directly influence mood. A new class of supplements—psychobiotics—targets the gut-brain axis.

Strains with the most evidence for anxiety:

• Lactobacillus rhamnosus GG
• Bifidobacterium longum 1714
• Lactobacillus helveticus R0052 + Bifidobacterium longum R0175

Emerging research suggests they can reduce cortisol, improve sleep, and calm the nervous system.

Food Intolerances and the Anxiety Loop

For some, anxiety has a hidden trigger: inflammation from food.

The gut and brain talk 24/7. If your gut is inflamed, your brain often reacts with irritability, fatigue, or panic.

Common triggers:

• Gluten, dairy, eggs, soy, sugar
• Histamine-rich foods (tomatoes, avocado, wine, aged cheese)
• Artificial additives or sweeteners

What to try:

• Elimination diet (guided or solo)
• Private testing from companies like Healthpath, Invivo, or Cerascreen UK
• Support gut lining with L-glutamine, zinc carnosine, and fermented foods
• Track anxiety patterns around food or digestion

Some people report significant improvements in just 2–4 weeks after removing a trigger.

Behavioural Tools That Rewire the Brain

These aren’t fluffy. They are neurobiologically effective.

• Cognitive Behavioural Therapy (CBT): Reframes anxious patterns and reduces rumination.
• Vagal Toning: Cold plunges, deep breathing, humming, gargling—stimulate the vagus nerve, shifting your body into calm mode.
• Weighted blankets: Shown to increase serotonin and reduce nighttime anxiety.
• Exercise: Boosts BDNF (brain-derived neurotrophic factor), serotonin, and endorphins. Even 10 minutes can shift state.
• Sleep hygiene: Deep sleep recalibrates cortisol rhythms and reduces reactivity the next day.

Where to Test (Privately) in the UK

You don’t need tests to heal—but for some, they unlock key insights. Good options:

• Healthpath – gut and food intolerances
• Cerascreen UK – vitamin panels, stress hormones, food
• Invivo Healthcare – microbiome deep-dives
• Genova Diagnostics – full-body function (practitioner required)

Final Words

Anxiety isn’t personal failure. It’s a feedback loop you can learn to understand—and gently rewire.

You don’t need to fight it.
You need to listen, support your body, and teach your system what safety feels like again.

References

1. Lopresti, A.L. et al. (2019). Efficacy of Ashwagandha (Withania somnifera) extract in reducing stress and anxiety in adults: A systematic review and meta-analysis. Medicine (Baltimore), 98(37), e17186.
2. Birdsall, T.C. (1998). 5-Hydroxytryptophan: a clinically-effective serotonin precursor. Alternative Medicine Review, 3(4), 271–280.
3. Boyle, N.B. et al. (2017). The effects of magnesium supplementation on subjective anxiety and stress — a systematic review. Nutrients, 9(5), 429.
4. National Institutes of Health (NIH). GABA and anxiety research. https://pubmed.ncbi.nlm.nih.gov
5. Sarkar, A. et al. (2016). The microbiome in psychology and cognitive neuroscience. Trends in Cognitive Sciences, 20(11), 611–623.
6. Amen, D.G. (2015). The most important lesson from 83,000 brain scans. TEDx Talk. https://www.youtube.com/watch?v=esPRsT-lmw8