words by Elizabeth April, a Spiritual Coach and Author of Your Anxiety Is Giving Me Anxiety: A Survival Guide for Thriving in a High-Stress World

For most of my life, anxiety felt like an uninvited guest who refused to leave. I tried everything to evict it, therapy, yoga, crystals, meditation, sage, oat milk lattes, you name it. Each “solution” worked for about five minutes before anxiety showed up again, waving like, “Hey, did you miss me?”

Eventually, I realised no one was coming to save me from it. Not my doctor, not my meditation app, not even the algorithm that promised me “Three Easy Ways to Calm Down Instantly!” I had to become my own expert, my own healer, my own slightly frazzled spiritual scientist. So, I stopped outsourcing solutions and decided to decode anxiety myself. Spoiler: once I stopped treating anxiety like an enemy and started seeing it as a messenger, everything changed.

The Day I Realised Anxiety Wasn’t Bad

Anxiety, I discovered, isn’t a malfunction. It’s an alert system, what I lovingly call the spidey sense, that pings when something in your environment or energy field shifts. Think of it like your body’s built in wifi detector, except, instead of finding networks, it picks up vibes. Your heart races, your palms sweat, your brain starts auditioning for a worst-case-scenario drama series, and you think something’s wrong with you. But really, that’s your intuitive radar saying, Something’s different. Pay attention.

The problem is that most of us never learned how to interpret that signal. We feel the ping and automatically assume danger. I used to spiral at every alert, what if I mess up? What if they don’t like me? What if my dog develops an existential crisis? Until I realised the signal itself was neutral. It was my response that decided whether it turned into excitement or anxiety. Once I learned that, I stopped trying to shut anxiety off and started listening to what it wanted to tell me. That’s when everything started to change.

When You Can’t Breathe, Check Your Bandwidth

At my lowest point, I was the human version of a browser with 47 tabs open. Every emotion, every person’s energy, every world event was downloading straight into my nervous system. That’s what I call the Oversaturated Sponge Syndrome. Take a moment right now to imagine a sponge in your kitchen sink. You fill that sponge up with water to the point where it simply can’t hold anymore. In fact, one more drop creates a cascade of water flowing out… if you haven’t realised, you are the sponge in this example and the water is the chaos of the world around you. We empaths and over-thinkers are basically energetic sponges in a world overflowing with information. We scroll, absorb, and react until our mental hard drives crash. Sound familiar? That constant tight-chest, racing-mind, can’t-catch-a-breath feeling isn’t you being broken, it’s you being too full. Full of the noise and chaos of life. We don’t realise it at the time, but we are picking up on everything all around us, and if we don’t stop to slow down or release it, it will accumulate into a constant feeling of restlessness.

The fix wasn’t a new app or a guru, it was a detox. I had to wring out my metaphorical sponge. For me, that meant boundaries, decluttering (physical and emotional), along with unapologetic alone time. The more I drained what wasn’t mine, the lighter I felt. You can’t heal anxiety if you’re drowning in everyone else’s energy. Sometimes peace starts with mute notifications, on your phone and in your relationships.

One of the rules I put into place that really helped me balance was creating, over consuming. I realised that all I do throughout the day is consume. Whether it’s the news, caffeine, endless scrolling or a whole bag of chips, I was always on the hunt for that next quick fix. My nervous system wasn’t anxious for no reason, it was just asking for silence. By bringing awareness to my overconsumption habits, I began outputting just as much as I input. That looks like writing, stretching, calling a friend, taking a bath or just staring into space for a bit. If anxiety is an energy overload, slowing down and installing boundaries is a good solution. Lower your external stimulation by cleaning up your room, your phone apps, your desktop folders and even your contact list, you’ll thank me later.

Healing the Past to Calm the Present

Most of my chronic anxiety wasn’t about the now, it was about unfinished business. Old emotions I’d stuffed in the closet, hoping they’d disappear never truly went away. If every day a new phone alarm goes off and we simply ignore it, eventually it’ll feel like we have 500 screaming alarms all needing our attention. This is how past unhealed trauma accumulates into persistent anxiety. Every ignored feeling becomes another open browser tab slowing your system down. I learned to sit with discomfort instead of running from it. Sometimes that looked like journaling, sometimes ugly crying in my car, sometimes writing “Dear Universe, what the actual hell?” letters I never sent. And when I really wanted closure, I wrote cord-cutting letters, a technique from my book where you release old energetic attachments by writing, feeling, and then (safely) burning the pages. Dramatic? Maybe. Effective? Absolutely. Because peace isn’t found in ignoring the past, it’s found in finally turning toward it and saying, “I see you, I hear you, you are now safe to heal”.

Reprogramming My Brain (One Weird Trick That Actually Worked)

For years, I reacted to every anxious thought like it was a five-alarm fire. My brain yelled, “We’re not safe!” and I believed it, but didn’t know how to heal it. Then I discovered something revolutionary: I could retrain my brain to chill.

That’s where my ReNU method came from: Recognise, Neutralise, Utilise.

• Recognise: Notice when anxiety shows up. Label it out loud: “Oh, that’s just my spidey sense saying hi.”
  
• Neutralise: Breathe, remind yourself you’re safe, while you observe the thought or fear objectively.
  
• Utilise: Once you’re calm, ask, “What is this trying to show me?” Maybe it’s a boundary you need, or a new direction calling you.

In today’s world, we never actually take the time to slow down and feel, especially when that feeling makes you unbearably uncomfortable. By simply slowing down, recognising when you are feeling unsettled and then observing that feeling, the emotional, cognitive and behavioural response diminishes dramatically. Once the negative reaction no longer exists, we can then ask important questions in order to gain access to important information. When you stop fighting anxiety and start decoding it, it transforms from a bully into a guide.

My Anxiety Didn’t Disappear: It Evolved

Do I still get anxious? Absolutely. It just doesn’t show up as a problem anymore. Anxiety is my intuition dressed in a drama queen costume. It’s the universe’s way of getting my attention when I’m out of alignment. And honestly, it’s kind of a superpower. It’s the reason I’m self-aware, empathetic, and endlessly curious about what makes us tick. Anxiety didn’t destroy me, it redirected me.

So if no one else has been able to solve your anxiety, maybe that’s the point. Maybe you were meant to. Because when you finally stop outsourcing your healing and start listening to yourself, you realise something radical: You were never broken. You were just awakening.

image credit: Twin Flame Photography

What if one mineral held the power to transform your sleep, steady your nerves and accelerate recovery? For many, magnesium delivers exactly that. Involved in more than 300 processes in the body, from hormone balance to energy production and nervous system support, it’s a nutrient we can’t function without. Yet according to the World Health Organization, as many as 80% of us are falling short.

For years, I wore the badge of being a “good sleeper,” rarely clocking less than nine hours. But this year, my once-reliable rhythm unravelled. Nights became restless, mornings sluggish and energy elusive, until a nutritionist suggested magnesium. Within days, the shift was noticeable. Sleep felt deeper, muscle tension melted away and I began waking feeling genuinely restored.

Could a deficiency have been behind my fatigue all along? And is topping up with magnesium really as simple as it seems? I spoke to two nutritionists to separate science from wishful thinking.

What is magnesium and what role does it play within the body?

Magnesium is often described as a “magic mineral”, and with good reason. Involved in more than 300 biochemical reactions in the body, it underpins everything from energy production and blood sugar balance to muscle function, nervous system regulation and hormone health. “It really is one of those minerals that touches almost every area of our wellbeing,” says nutritionist Maz Packham. “For women especially, it plays a key role in easing menstrual cramps, supporting mood and promoting more restful sleep,” adds Jess Shand, naturopathic nutritionist and author of The Hormone Balance Handbook.

Why do some people notice benefits almost immediately?

When I first started supplementing with The Nue Co Magnesium Gut Barrier+, a powder combining three forms (bisglycinate, citrate and taurinate), the shift felt almost instant. Stirred into water and taken half an hour before bed, it became a simple nightly ritual. Within days my sleep deepened, my body relaxed and I woke feeling noticeably calmer.

“That’s not unusual,” explains Jess. “If you’ve been running on empty, the body tends to soak magnesium up and respond quickly. It’s like giving it exactly what it was asking for.” Maz agrees but points out that results vary. “If someone is already deficient, they might feel the difference within hours, while for others it can take more time. The form and dose make a big difference too.” 

How does magnesium support sleep and relaxation?

Dubbed “nature’s tranquilliser,” magnesium works on several fronts. By activating the parasympathetic nervous system (aka the body’s ‘rest and digest’ mode), it helps switch us into a calmer state. It also supports the neurotransmitter GABA, known for its anti-anxiety effects, while reducing cortisol and relaxing muscles, all of which can interfere with restorative sleep. 

“This is why supplementation is often linked to fewer night-time wakeups and deeper, more consistent rest,” says Maz. Jess adds that women often find it particularly effective in the luteal phase before their period, during perimenopause or in times of heightened stress. For me, the most striking shift was that I wasn’t just falling asleep faster, I was staying asleep, something I hadn’t managed through sleep hygiene hacks alone.

Which types of magnesium are best for sleep, digestion or brain health?

Not all forms of magnesium are created equal, and the type you choose makes a real difference. Both experts highlight magnesium bisglycinate as the best option for sleep, anxiety and hormonal balance thanks to its gentle, gut-friendly profile. For digestion, magnesium citrate can be helpful for easing constipation, though it does carry a mild laxative effect. 

When it comes to cognitive function and mood, magnesium threonate stands out for its ability to cross the blood–brain barrier, while magnesium malate is often used to support energy production and ease muscle fatigue. “For broader benefits, blends can be a smart choice,” says Maz, pointing to formulations that combine glycinate, threonate and marine magnesium for optimal absorption. 

Can you get enough from food, or do most of us need a supplement?

Magnesium-rich foods include leafy greens, nuts, seeds, avocado and dark chocolate, but modern living often makes it hard to reach optimal levels through diet alone. “Soil depletion, intensive farming, caffeine, alcohol, stress and even medications can all reduce our stores,” notes Jess. While a food-first approach is always best, both experts agree supplementation can bridge the gap. “For many people, a high-quality supplement is what makes the real difference,” says Maz.

Is magnesium suitable for everyone?

With magnesium supplements trending on social media, there’s been chatter about whether they’re right for all. Some TikTok videos warn against taking magnesium if you struggle with gut issues, and there’s truth to the nuance.

“Magnesium citrate, for instance, is bound to citric acid, which draws water into the bowel and stimulates a movement,” explains Maz. “That’s beneficial if constipation is the problem, but for someone without it, it may irritate the gut and cause loose stools.” She adds that magnesium oxide can have similar drawbacks, being poorly absorbed and often leading to cramping or bloating.

That doesn’t mean magnesium should be avoided altogether, but rather that the form matters. “Magnesium bisglycinate is generally the best tolerated,” Maz says. “It’s gentle, well absorbed and far less likely to cause digestive upset. This is where expert advice really pays off – choosing the right form for your specific health goals is key.”

What are the signs you might be low in magnesium?

Because magnesium is involved in so many functions, the symptoms of deficiency can be varied and easy to overlook. Fatigue, brain fog and restless sleep are common early signs, while anxiety, low mood and frequent headaches can also signal low levels. Both experts note that muscle cramps, twitching or restless legs, constipation, and worsening PMS symptoms are also worth paying attention to. Looking back, I realised I was ticking more of these boxes than I’d admitted – restless nights, post-exercise aches, even that underlying feeling of being “wired but tired.”

What about topical magnesium?

“An Epsom salt bath is a blissful wind-down ritual that helps relax tense muscles,” says Jess. Sprays and oils can also provide targeted relief to achy areas, making them a supportive addition to an evening routine. “For systemic benefits, oral supplements are more reliable,” adds Maz, “but for relaxation and ritual, topical forms can definitely add value.”

If you’re new to magnesium, where should you start?

According to both experts, it’s best to keep it simple. “Magnesium bisglycinate, taken in the evening, is calming, gentle and well absorbed,” says Jess. Maz recommends the same, adding that timing can help maximise benefits: “Thirty minutes before bed is ideal if sleep is your main concern. Always check the label for dosage, but for most women, around 200–375mg is a sensible starting point.”

Above all, consistency matters. As Jess puts it, “your body will tell you what it’s responding well to. Listen to those cues, choose quality over fillers, and give it time.” A month in, I can say magnesium has earned its place in my nightly routine. It hasn’t solved everything (late nights still catch up with me), but it’s given me a steadiness I’d been missing. For me, it’s less about a quick fix and more about finally giving my body what it needed.

My five favourite magnesium products:

The Nue Co. Magnesium Gut Barrier+, £38

BetterYou Magnesium Sleep Bath Flakes, £10.95

Wild Nutrition Food-Grown Magnesium, £20.50

KIKI Health Magnesium Oil, £12.50

Artah Essential Magnesium, £24