Diet changes necessary to help relieve anxiety include elimination of all refined sugar and refined carbohydrate, alcohol, and caffeine. Anxiety is sometimes caused by and often aggravated by unstable blood sugar and insulin concentrations. Eating refined sugar and refined carbohydrate makes blood sugar and insulin much less stable, contributing to symptoms of anxiety. To normalize sugar and insulin concentrations, it's necessary to eliminate all refined sugar and refined carbohydrate from the diet. Please check with your natural food store for alternatives.

Alcohol also contributes to unstable blood sugar and insulin, and 'strips' the body of many of the nutrients needed especially by the nervous system. To reduce anxiety, it is best to reduce or eliminate alcohol, too.

Many anxious individuals are unusually susceptible to even small amounts of caffeine. To reduce anxiety as much as possible, it's best to eliminate all sources of caffeine, including not just coffee, but also black and green tea, " cola " drinks, and chocolate.

Vitamin B

Nicotinamide, one of two forms of vitamin B3, is often a major help in controlling anxiety symptoms. As it's possible to take enough nicotinamide to cause unwanted effects, it's best to use nicotinamide  only when working with a health care professional knowledgeable and skilled in natural and nutritional therapies. I usually recommend 500 to 1000 milligrams of nicotinamide , not niacin, three times daily depending on the seventy of the symptoms, and always recommend stopping should any nausea or queasiness occur.

If you're not already using a B Complex combination, you might look for one with at least 50 milligrams of each of the major B vitamins. B-complex can be used on it's own, and is also necessary as a " backup " to individual B-vitamins such as nicotinamide .

I personally take a mega multi-vitamin tablet made up by my herbalist containing 50mg minimum of major B Vitamins. I was recommended to do this by my American friend now 20 years ago when she saw how my weekends were often ruined through migraines and/or exhaustion caused by a stressful job. The calming effect of this supplement is amazing and I would recommend this regime to anyone.  

Calcium and magnesium can both be helpful in reducing anxiety symptoms. A magensium calcium tablet taken at bedtime, can help to promote sleep also.