I’m often asked about how to treat anxiety without the use of pharmaceuticals. Of course, there are many ways to address anxiety in therapy but a fundamental starting point is to begin by examining diet and nutrition. Since I am NOT a medical professional or a registered dietician, I recommend consulting with your doctor for complete and accurate information regarding your specific body type. That said, I’ve done a little research and have come up with the following suggestions:


  • Avoid alcohol, soda, fried foods, gluten, and caffeine.
  • Limit sugar consumption.
  • Drink plenty of water (divide your body weight in half and convert that number to ounces = suggested amount to consume each day).
  • Avoid highly processed foods such as lunch meat, frozen dinners, white bread, cookies and chips.
  • Consume a variety of fruits and vegetables.
  • Eat foods that contain Omega 3 fatty acids: seafood such as wild caught salmon, oysters or sardines; eggs, yogurt, flaxseeds or walnuts.
  • Eat foods that contain zinc, such as shellfish, beef, lentils or beans.
  • Eat plenty of food that contains Vitamin B, such as brown rice, barley, almonds, and avocados.
  • Eat probiotic rich foods such as pickles, sauerkraut or kefir.
  • Enjoy plenty of leafy greens and other foods rich in Magnesium.
  • Include herbs and spices such as ginger, turmeric, tulsi and ashwagandha.

Smoothies are a great way to easily consume lots of healthy nutrients. Try blending together 1/2 cup of kefir, 1/2 cup of almond milk, 1/4 cup of spinach, 1/4 cup of berries, 1/4 avocado, 1 tbsp fresh ginger, and 1/4 tsp ground turmeric. It’s fun to experiment with different fruits, veggies and spices and I find smoothies to be an easy, enjoyable, and healthy way to start the day.

Wind down in the evening with a cup of chamomile or lavender tea.

Prioritizing nutrition and developing simple, healthy habits can make a HUGE difference in improving anxiety, as well as mood and energy levels.

Adina Arden Cooper

I'm a healer, a guide, a supportive companion. A storyteller, an artist, an ally and an advocate. I help individuals thrive and communities come together through counseling, coaching, and community building. I believe that shared humanity is a powerful strength and that our stories connect us in beautiful and sacred ways. As I stumble, skip, or soar my way through this life, I invite you to join me on the journey. Likewise, I'm honored to travel with you. In witnessing one another, we find meaning.

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