How to Heal Your Gut and Stop Anxiety & Panic Attacks: 8 Proven Steps

Have you ever felt a sudden wave of anxiety or panic—clammy hands, shaky body, racing heartbeat—and wondered why it’s happening? You’re not alone. Anxiety and panic attacks are often linked to biological imbalances, many of which start in the gut.

The good news is: healing your gut and addressing root causes can significantly reduce anxiety and panic attacks. Here’s a step-by-step guide based on real science and expert experience, including recommended products from our Gut and Stop Anxiety & Panic collections to support your journey.

If you want a visual walkthrough of gut healing and stopping anxiety & panic attacks, follow these 8 proven steps to take control of your health at your own pace.

Step 1: Support the Gut-Brain Connection

Over 90% of serotonin—the brain’s “feel-good” neurotransmitter—is made in your gut, not your brain. Gut issues like dysbiosis, leaky gut, and chronic inflammation can disrupt this communication, triggering anxiety and panic attacks.

Tip: Start healing your gut with targeted probiotics, gut-healing supplements, and anti-inflammatory support.

Step 2: Stabilize Your Blood Sugar

Unstable blood sugar creates stress in the body. Skipping meals, undereating, or consuming high-sugar processed foods can spike cortisol and adrenaline, leading to shakiness, irritability, and panic episodes.

Tip: Focus on lean proteins, healthy fats, and complex carbohydrates at every meal to maintain steady energy and calm your nervous system.

Step 3: Replenish Key Nutrients

Certain nutrients are essential for a calm nervous system:

• Magnesium: Supports GABA, which helps you feel relaxed
• B Vitamins: Aid in serotonin and dopamine production
• Omega-3 fatty acids: Reduce brain inflammation

Deficiencies can come from poor diet, stress, or gut malabsorption. Supplementing with high-quality, bioavailable nutrients can stabilize mood and reduce anxiety.

Step 4: Support Energy & Mitochondrial Function

Your brain is energy-hungry, and dysfunctional mitochondria (cellular “powerhouses”) can make you more sensitive to stress. Low energy production in cells may increase anxiety and panic susceptibility.

Tip: Support mitochondrial health with antioxidant-rich supplements and nutrients that fuel your cells.

Step 5: Balance Hormones

Hormones heavily influence anxiety:

• Cortisol: Stress hormone that spikes under chronic pressure
• Thyroid hormones: Low thyroid can mimic anxiety symptoms
• Sex hormones: Estrogen and progesterone imbalance can affect mood

Women may notice anxiety peaks at certain cycle points due to progesterone drops or estrogen dominance. Balancing hormones naturally helps regulate the nervous system.

Step 6: Manage Stress & Emotional Triggers

Chronic stress and past trauma can keep the nervous system hypervigilant. Emotional processing, therapy, meditation, and breathwork can help the body reset.

Tip: Combine lifestyle practices with supportive supplements that calm the nervous system and reduce stress-related inflammation.

Step 7: Identify Environmental Triggers

External factors like mold, heavy metals, and food sensitivities can cause low-grade inflammation in the brain, triggering anxiety and panic attacks.

Tip: Test for hidden toxins and sensitivities to identify what may be stressing your nervous system without obvious symptoms.

Step 8: Use Holistic Support & Personalized Nutrition

Integrative health focuses on root causes rather than masking symptoms. Healing strategies include:

• Gut-brain support
• Blood sugar stabilization
• Nutrient replenishment
• Nervous system and hormone support
• Lifestyle stress management

Tip: Using products from our Gut Health collection and Anxiety & Panic collection ensures targeted support for digestion, mood, hormones, and nervous system health.

Anxiety and panic attacks are not a personal failure—they’re your body signaling that something is out of balance. By following these 8 steps, healing your gut, and supporting your body with the right nutrients, real and lasting relief is possible.

Start today: Explore our Gut Health collection and Anxiety & Panic collection to find supplements tailored to your unique needs and take control of your health naturally.