Anxiety isn’t always loud. Sometimes, it’s a unease, a tightness in the chest or trouble falling asleep when you’re exhausted. As a nutritionist, I often work with clients who feel “off” but can’t quite explain why.

The good news is that there are natural, evidence- backed ways to gently bring your body and mind back into balance. If you’re feeling overwhelmed, try incorporating some of these strategies into your daily routine.

1. Prioritise restorative sleep

Sleep and anxiety have a chicken-and-egg relationship. One often disrupts the other. Creating a wind-down routine is key. Switch off devices an hour before bed, dim the lights and consider calming rituals like herbal teas or journaling.

2. Practice grounding techniques

Grounding is about bringing yourself back into the present moment. When anxious thoughts swirl, simple practices like deep belly breathing, holding a warm cup of tea or placing your feet firmly on the floor can help calm the nervous system.

Even a few minutes a day of mindful breathing can significantly reduce feelings of stress and anxiety over time.

3. Try a supplement such as Seremind

More people are turning to natural options to support emotional wellbeing. Seremind® contains Silexan®, a specially prepared and patented lavender oil¹. The Silexan® in Seremind® is the only standardised, highly purified lavender oil that has been clinically tested to relieve symptoms of mild anxiety and nervous tension².

4. Nourish your nervous system

What you eat has a direct impact on your nervous system and how you feel. Diets rich in whole foods — particularly leafy greens, fatty fish, nuts, seeds and fermented foods — can help stabilise your mood by feeding the gut microbiome and supporting neurotransmitter production.

Focus on omega-3s (found in salmon, flaxseeds and walnuts), magnesium (leafy greens, avocados and dark chocolate) and tryptophan-rich foods (cashews, eggs and turkey) to support serotonin levels. And add more probiotic-rich foods to your diet like kefir, sauerkraut, miso and yoghurt.

5. Get outside daily

Never underestimate the power of sunlight and fresh air. Just 20 minutes outdoors can lower cortisol (your primary stress hormone), regulate circadian rhythms (your body’s sleep-wake cycle) and provide a natural boost to your mood. Whether it’s a walk through the park, gardening or simply sitting in the sun, time outside is a simple yet powerful antidote to anxious feelings.

6. Choose consistency over intensity

Lastly, remember this: it’s not about doing everything perfectly. Aim to create small, sustainable habits that gently support your wellbeing each day. Whether it’s eating nourishing meals or going to bed 30 minutes earlier, consistency is what makes the difference.

Start with one or two of these steps and build from there.

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^1. Seremind Product Insert February 2018. 2. Kasper S, International Clinical Psychopharmacology 2010;25, 277-287.