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Fear is the body's alarm system: it sharpens the senses and prepares body and mind to deal with a threat. When this alarm goes off too often, too strongly or without real danger, an anxiety disorder can develop. This category brings together all Herbano guides on anxiety, panic, stress, trauma and natural calming helpers.

What is anxiety, and when does it become a disorder?

Anxiety is defined as a feeling of worry, nervousness or unease, usually linked to an event with an uncertain outcome. A little tension before an exam is part of a healthy alarm system. Doctors speak of an anxiety disorder when fear, anxiety or avoidance are excessive and enduring, for example worry that is hard to control and has lasted six months or longer. The main forms are generalised anxiety disorder, panic disorder, agoraphobia, social anxiety disorder, specific phobias and separation anxiety; the guide to anxiety and anxiety disorders describes them in detail. How widespread anxiety has become in Europe is shown in the article on anxiety as a widespread disease.

Causes: stress, trauma, hormones and the gut

There is not just one cause. Known triggers are stressful life circumstances such as overtime, money worries, loneliness or bullying, traumatic events, a family predisposition, hormone fluctuations and a high intake of alcohol, caffeine or sugar. Over 70% of adults in 24 countries reported at least one traumatic event; images, smells or sounds from such a situation are stored deep in the fear centre of the brain, as the guide on emotional trauma explains. Chronic stress keeps the stress hormone cortisol high, which contributes to anxiety and mood swings (high cortisol level). The gut plays a part too: people with irritable bowel syndrome have about three times the odds of anxiety or depression, a link explained by the gut-brain axis.

How to calm anxiety quickly and in everyday life

When anxiety rises, slow breathing with long exhalations calms the body; in a meta-analysis, breathing exercises were associated with lower anxiety than the control conditions. Exercise is one of the best-studied helpers: in 13 randomised trials with 731 adults, it significantly decreased anxiety symptoms. Talking to a trusted person also takes the edge off fear. In the long run, enough sleep, a regular daily rhythm, a diary and less alcohol, caffeine and sugar help, as described in the eight methods for reducing stress. Cognitive behavioural therapy is the psychotherapy with the highest level of evidence for anxiety disorders.

Natural helpers: GABA, magnesium, adaptogens and CBD

GABA (gamma-aminobutyric acid) is the main calming messenger in the brain and counterbalances the excitatory messenger glutamate; the guide to GABA and its benefits shows how chronic stress lowers its production. A systematic review of 18 studies points to a beneficial effect of magnesium on anxiety in people prone to it. Adaptogens are medicinal plants that raise resistance to stress: in 12 randomised trials with 1,002 participants, ashwagandha significantly reduced anxiety and stress compared with placebo (adaptogens), and rhodiola rosea helps the body react properly to stress. CBD (cannabidiol) from hemp calms the nervous system without a high; in eight studies with 316 participants it reduced anxiety (CBD for anxiety).

All guides on anxiety and stress

• Anxiety as a widespread disease: figures, types of anxiety disorders and quick help.
• Anxiety and anxiety disorders: forms, symptoms, causes and what studies show.
• CBD for anxiety: how cannabidiol acts on the nervous system.
• GABA: the calming neurotransmitter and its effects on sleep and mood.
• GABA for mood and sleep: why GABA levels drop and how to raise them.
• Emotional trauma: consequences for body and mind and trauma-focused therapy.
• Reducing stress: eight natural methods for deep relaxation.
• High cortisol level: signs of chronic stress and how to lower cortisol.
• Adaptogens: ashwagandha, rhodiola and other plants against stress.
• Gut-brain axis: why stress hits the stomach and anxiety and gut complaints are linked.
• Psychobiotics: probiotics for anxiety, stress and low mood.

Frequently asked questions

What is anxiety?

Anxiety is a feeling of worry, nervousness or unease and the body's alarm system for detecting and dealing with threats. Feeling anxious from time to time is normal. It becomes an anxiety disorder when fear and worry are excessive, last for months and affect relationships, work and daily life. More in the guide to anxiety.

What causes anxiety?

There is not one single cause: stress, traumatic events, a family predisposition, hormone fluctuations and a high intake of alcohol, caffeine or sugar can all trigger anxiety disorders. Social media, constant availability and round-the-clock news reinforce fears today, as the article on anxiety as a widespread disease describes.

What are the symptoms of anxiety?

Typical symptoms are persistent worry, palpitations, dizziness, muscle tension, heavy sweating, sleep problems, digestive complaints and difficulty concentrating. During a panic attack, trembling, shortness of breath and a sense of losing control peak within minutes. An overview is given in the guide to anxiety and anxiety disorders.

How can I calm anxiety naturally?

Regular exercise, slow breathing, meditation, enough sleep and a healthy diet with magnesium, B vitamins and omega-3 fatty acids help. Natural helpers have been studied as well: GABA, magnesium, ashwagandha, rhodiola, passionflower and CBD were linked with less anxiety in trials. The guide on adaptogens explains how these plants raise resistance to stress.

When should I see a doctor for anxiety?

Professional help is advisable when anxiety lasts for weeks, keeps coming back or restricts everyday life, work or relationships. The family doctor is usually the first point of contact and can refer to psychotherapy. Chest pain, shortness of breath or a racing heart should be checked by a doctor if anxiety is not clearly the cause, as the anxiety guide stresses.