The gold-standard psychological treatment for anxiety. Identifies and restructures anxious thought patterns and gradually reduces avoidance behaviours.

Antidepressants that are first-line pharmacological treatment for most anxiety disorders. Effective for generalised anxiety, social anxiety, panic disorder, and PTSD.

Regular aerobic exercise is as effective as medication for mild-to-moderate anxiety. Even a single session produces immediate anxiolytic effects lasting several hours.

An 8-week structured programme combining mindfulness meditation and yoga. Strong evidence for anxiety, with durable effects after completion.

An adaptogen that reduces cortisol and modulates the stress response. One of the best-studied herbal supplements for anxiety with a genuine evidence base.

Inhale for 4, hold for 7, exhale for 8. One of the most effective acute anxiety tools. Rapidly activates the parasympathetic nervous system.

Systematically tensing and releasing muscle groups throughout the body. One of the oldest and most well-validated relaxation techniques for anxiety.

An amino acid found in tea that promotes a calm, alert state without sedation. Widely used as a mild anxiolytic with a strong safety profile.

A form of magnesium that crosses the blood-brain barrier more effectively than other forms, potentially offering better support for anxiety and cognitive function.