Diet and Anxiety – The Ultimate Guide to Boosting Mental Health for Creators

Diet and Anxiety - discover how influencers can enhance their mental health and reduce anxiety through mindful nutrition. Explore diet tips and strategies for a balanced and resilient mindset.

Matt By Matt
23 Min Read

The constant cycle of creating content can be tough and can cause anxiety for influencers, creators, and anyone else who works in the online space.

The pressure to consistently do well, in front of a public audience, can affect our mental health significantly.

That’s why diet is important.

Anxiety and diet go hand in hand.

By paying attention to what they eat, influencers can reduce anxiety and improve their mental health naturally. Taking care of their nutrition can greatly improve their quality of life.

Diet and Anxiety Key Points:

  • Anxiety, diet and mental health are interconnected.
  • Choosing the right foods can improve mood and cognitive abilities.
  • Omega-3 fatty acids are linked to reduced depression and anxiety.
  • A healthy gut can positively impact brain function and emotional well-being.
  • Nourishing the body with balanced nutrients supports optimal mental well-being.

Nutritional Psychiatry: Feed Your Creative Brain

The food we eat can affect our mood and thinking. Choosing the right foods can nourish our brain and help us feel more resilient and creative, which is important for influencers.

Eating a healthy diet is like creating a “mood palette”. Just like an artist chooses colours to express emotions on a canvas, influencers can choose foods that help stabilize their mood and thinking. Foods with omega-3 fatty acids, for example, have been linked to lower levels of depression and anxiety. Including these foods in our meals can help us achieve a more balanced mental state.

The Gut-Brain Connection

The enteric nervous system is our second brain—intimately linked to our mental state.

The bacteria in our gut make chemicals that affect our emotions and thinking.

Eating a healthy diet can help our gut and brain work together better, reducing stress, improving mood, and making us mentally stronger.

By regularly giving our body the right nutrients, prebiotics, and probiotics, we can support our mental well-being.

Essential Nutrients for Mental Wellness

Achieving good mental health greatly depends on a combination of nutrients that help maintain a balanced brain chemistry and promote brain health.

  • Omega-3 fatty acids – reduce inflammation and are essential for brain function.
  • B Vitamins – particularly B12 and folate, contribute to neurotransmitter synthesis and aid in managing stress levels.
  • Magnesium – dubbed the ‘relaxation mineral’, it is crucial for nervous system regulation.
  • Vitamin D – low levels have been linked with mood disorders such as depression.
  • Amino acids – the building blocks of proteins, critical for neurotransmitter production, such as tryptophan, which is a precursor for serotonin.
  • Antioxidants – combat oxidative stress that can lead to cognitive impairment and mood swings.
  • Probiotics – promote a healthy gut, which is pivotal for maintaining mental health through the gut-brain axis.

Ingesting foods rich in these nutrients can reshape the body’s stress responses and elevate one’s overall mood.

Fail to nourish the brain adequately, and the fabric of mental health may weaken. So it is vital to indulge in a diet replete with these essential nutrients.

Managing Anxiety with Balanced Diets

Our mental well-being is closely connected to the food we eat, and when our diet lacks balance, it can contribute to feelings of anxiety. Eating foods that contain complex carbohydrates, lean proteins, and omega-3 fatty acids is important for maintaining a stable mood. Including a variety of fruits and vegetables in our diet provides the necessary nutrients for a healthy brain.


Eating nutrient-rich foods helps build a strong defense against stress. These foods help stabilise our blood sugar levels, providing a steady supply of energy to the brain, which can help calm anxiety and strengthen our mental resilience.

The Role of Complex Carbohydrates

Complex carbohydrates are important for keeping our brain healthy. They can be found in whole grains, legumes, and vegetables. These carbohydrates are digested slowly, which means they release glucose into our bloodstream gradually. This steady supply of energy helps prevent spikes and crashes in blood sugar that can make anxiety worse.

Complex carbohydrates are the main source of energy for our brain. Eating them instead of simple sugars helps regulate our body’s insulin response and maintain serotonin levels, which is a chemical in our brain that affects our mood. Having a consistent source of energy helps us think clearly and stay calm.

It’s a good idea to include complex carbohydrates in every meal to keep our energy levels steady. Choosing whole grains and fibrous vegetables not only provides a slow release of glucose, but also gives us important vitamins and nutrients that support our brain function and reduce stress. Making these smart food choices lays the groundwork for a stronger and more resilient mental state.

Importance of Regular Meal Times

Maintaining consistency in meal times is paramount for regulating the body’s metabolic processes.

  1. Predictability: Regular eating schedules create a predictable pattern, allowing the body to anticipate and optimise digestion and absorption of nutrients.
  2. Blood Sugar Stability: Scheduled meals help regulate blood glucose levels, reducing mood fluctuations and anxiety provoked by hypoglycemic episodes.
  3. Cortisol Regulation: Adherence to set meal times can moderate cortisol levels, thus mitigating the stress response and promoting a calmer mental state.
    Erratic meal patterns can disrupt the synchronicity between our biological clocks and metabolic signals.

A structured approach to eating not only supports physical wellbeing but is instrumental in cultivating mental equilibrium.

Superfoods for Stress Reduction

Certain foods have special properties that can help reduce the physical and mental effects of stress.

These superfoods are packed with vitamins, antioxidants, and omega-3 fatty acids, which can naturally help relieve stress. Adding foods like salmon, blueberries, spinach, and dark chocolate to your diet can have a positive impact on your mood and help reduce anxiety.

Eating these nutrient-rich foods regularly can strengthen your body’s natural defences against the harmful effects of stress.

There is scientific evidence that supports the effectiveness of these superfoods in reducing stress.

Salmon, for example, contains omega-3 fatty acids that can reduce inflammation and support brain health, potentially easing anxiety.

Blueberries are full of antioxidants that fight against stress, while spinach provides magnesium, a mineral that helps manage stress.

Dark chocolate, when eaten in moderation, can boost the production of endorphins and improve blood flow to the brain. Together, these superfoods contribute to a well-balanced diet that can help manage stress and improve mental well-being.

Omega-3 Powerhouses

Omega-3 fatty acids are important for our brains and emotions. Including foods rich in omega-3s in our diet is crucial for influencers who want to reduce anxiety and strengthen their mental well-being.

Omega-3 fatty acids help improve the way our brain cells communicate, which can have a big impact on our mood and thinking. Eating foods with omega-3s regularly is linked to lower levels of stress hormones, like cortisol.


Adding omega-3 powerhouses like salmon, mackerel, and walnuts to our meals is a smart way to support our brain health naturally. These foods contain healthy fats that help our brain cells work well and communicate effectively.

Omega-3s also have anti-inflammatory properties, which can help reduce anxiety. Inflammation is often connected to mental health issues, so by reducing inflammation, we can potentially lower our anxiety levels.

Making a commitment to include omega-3-rich foods in our diet is like investing in our mental strength. By being mindful of our nutrition, we can support our mental well-being and reduce the chances of experiencing anxiety.

Nuts and Selenium-rich Foods

Selenium is pivotal in maintaining mental health; nuts, as a selenium-rich food group, can modulate mood and mitigate anxiety.

  1. Brazil nuts – an unparalleled source of selenium, beneficial for brain function.
  2. Sunflower seeds – a nutritious snack contributing to selenium intake.
  3. Whole grains – such as brown rice, providing selenium alongside complex carbohydrates.
  4. Seafood – especially tuna and halibut, are rich in selenium as well as omega-3 fatty acids.
  5. Eggs – a versatile source of selenium easy to incorporate into various meals.
    A daily intake of selenium within the recommended guidelines aids in antioxidant defence and supports thyroid health.

Maintaining selenium sufficiency is vital to ensure that the physiological mechanisms governing mood and stress response operate efficiently.

Antioxidant-Rich Choices

Antioxidants are important for protecting our cells and reducing oxidative stress, which can affect our mental health.

Eating fruits and vegetables that are rich in vibrant colors, like berries, leafy greens, beetroot, and bell peppers, can be really helpful for our mental well-being. These foods are not only nutritious, but they also contain powerful antioxidants.

Including them regularly in our diet can reduce oxidative stress and improve our thinking abilities, leading to a more balanced mental state.

Drinking teas, especially green and black teas, can also give us a boost of antioxidants. These teas have compounds that can protect our brain and lower the risk of cognitive decline.

Enjoying a cup of tea can be a calming break in our busy lives as influencers, helping us stay mentally strong.

Choosing superfoods that are known for their antioxidant properties can also make a big difference in our mental balance.

Foods like dark chocolate, with its flavonoids, and turmeric, with its curcumin, can have benefits in reducing anxiety and improving our mood when consumed in moderation.

Making these nourishing choices a regular part of our diet can support our mental health as influencers, showing us how what we eat can affect how we feel.

Hydration and Mental Health

Staying hydrated is not just important for our bodies, but also for our thinking and mental health. When we don’t drink enough water, it can affect our ability to think clearly and make us feel more anxious.

Keeping ourselves hydrated helps our brain work better, so we can think clearly and feel emotionally stable.

For people in jobs that require them to think quickly and stay strong emotionally, not drinking enough water can really hurt their performance. When we don’t drink enough water, it can make it hard to concentrate, make it harder to remember things, and make us feel more anxious.

To avoid this, it’s really important for content creators to make sure they drink enough water every day and make staying hydrated a regular part of their routine. This will help them stay mentally strong and handle the challenges of their work with confidence.

Water Intake’s Influence on Mood

Staying hydrated is really important for our brain function.

When we don’t drink enough water, it can affect our mood and how well we think. Our brain needs enough fluid to make neurotransmitters, which help with our mood and thinking.

When we’re properly hydrated, we may have better moods and be able to concentrate more easily because our brain chemicals are working well.

Drinking enough water every day is important for our emotions.

Experts agree that we need to drink water every day to stay healthy. If we don’t drink enough, even just a little bit, it can affect our stress response system and make our cortisol levels go up. This can make us feel more anxious. That’s why it’s a good idea to drink enough water to help regulate our mood.

Water can help reduce anxiety.

Experts have found that being properly hydrated can help counteract the effects of stress. This shows how important water is for creating a calm and peaceful state of mind. It’s especially important for content creators who want to take care of their mental well-being.

Limiting Caffeine and Alcohol Effects

Being mindful of caffeine and alcohol intake is important for influencers who want to prioritize their mental health.

Having too much caffeine or alcohol can make anxiety and mood swings worse. It’s important to find a balance.

Drinking too much caffeine can make our body produce more cortisol, a stress hormone. It can make us feel more alert, but it can also affect our emotions and well-being.

It’s a good idea to drink caffeine in moderation to avoid negative effects.

Content creators who limit how much caffeine and alcohol they drink may notice improvements in their sleep quality, stress levels, and overall mental clarity.

By creating an environment where these substances don’t control our body’s reactions, we can have a more stable and calm state of mind, which is better for our creativity and well-being.

Drinking less can also help us avoid becoming dependent on these substances and the problems that can come with it.

The Impact of Sleep on Mental Health

Getting enough quality sleep is really important for content creators to take care of their mental well-being.

When we sleep well, our brain can rest and process information effectively, which helps us think clearly and stay emotionally stable.

Not getting enough sleep can have negative effects on our mental health. It can make it hard to concentrate, be creative, and can make us feel more anxious and irritable. It can also affect our memory and problem-solving skills, which are important for creating content.

Developing good sleep habits is key for content creators. This means having a regular sleep schedule, creating a comfortable sleep environment, and doing relaxing activities before bed. It’s also a good idea to limit using electronic devices before bed because the light they emit can disrupt our sleep.

Incorporating Physical Activity for Mental Well-being

Regular exercise is important for both our body and mind, including content creators.

When we exercise, our brain releases chemicals called endorphins that make us feel happy and relaxed.

Exercise also gives us a break from screens and helps us connect with our bodies and the world around us. This can boost our creativity, reduce stress, and make our minds clearer.

There are many different types of exercise content creators can try, like yoga, jogging, dancing, or lifting weights. The important thing is to find an activity that we enjoy. Even doing small movements throughout the day, like stretching or taking short walks, can make us feel better mentally.

Prioritising Self-Care and Stress Management

Taking care of ourselves and managing stress is really important for content creators.

Practising mindfulness and relaxation techniques, like meditation or deep breathing, can help us feel less stressed and calmer. It’s also important to set boundaries and make time for rest and relaxation.

Doing things that make us happy and fulfilled outside of work, like spending time with loved ones, pursuing hobbies, or being creative in different ways, can help us find balance and feel refreshed.

It can also be helpful to talk to friends, peers, or professionals about our challenges. Having people who support us can give us different perspectives and help us feel better.

Your new daily routine for optimal mental health and creativity

In conclusion, content creators have the power to prioritise their mental well-being and reduce anxiety by making simple changes to their daily routines.

By incorporating these recommendations into their lives, they can cultivate a positive and resilient mindset:

  1. Start the day with a glass of water to stay hydrated and support brain function.
  2. Engage in regular physical activity, whether it’s a brisk walk, a dance session, or a yoga practice, to boost mood and reduce stress.
  3. Take breaks from screens and connect with the present moment through mindfulness or deep breathing exercises.
  4. Set boundaries and make time for rest and relaxation, allowing the mind to recharge and rejuvenate.
  5. Seek joy and fulfilment outside of work by spending time with loved ones, pursuing hobbies, or exploring creative outlets.
  6. Reach out for support when needed, whether it’s talking to friends, peers, or professionals who can provide guidance and understanding.
    By embracing these practices, content creators can nurture their mental well-being, enhance their creativity, and thrive in their professional journey. Remember, taking care of your mind is just as important as taking care of your content. Keep shining bright!
Diet and Anxiety - how you eat will affect your mental health - recipe

Anxiety-Busting Morning Super Smoothie Recipe


  • 1 ripe banana (rich in potassium, which helps regulate blood pressure and reduce anxiety)
  • 1 cup spinach (contains magnesium, a mineral that promotes relaxation and reduces anxiety)
  • 1/2 cup blueberries (packed with antioxidants that combat stress and boost mood)
  • 1 tablespoon almond butter (a source of healthy fats that support brain health and stabilize mood)
  • 1 cup almond milk (contains vitamin E, which helps protect against oxidative stress and promotes calmness)


  1. Peel the banana and place it in a blender.
  2. Add the spinach, blueberries, almond butter, and almond milk to the blender.
  3. Blend until smooth and creamy.
  4. Pour into a glass and enjoy your anxiety-busting morning smoothie!
    Note: Feel free to adjust the quantities of ingredients to suit your taste preferences.
  1. “The Artist’s Way” by Julia Cameron
  2. “Big Magic: Creative Living Beyond Fear” by Elizabeth Gilbert
  3. “The War of Art: Break Through the Blocks and Win Your Inner Creative Battles” by Steven Pressfield
  4. “The Creative Habit: Learn It and Use It for Life” by Twyla Tharp
  5. “Steal Like an Artist: 10 Things Nobody Told You About Being Creative” by Austin Kleon

Frequently Asked Questions

How can diet affect mental health?

Diet plays a crucial role in mental health by providing essential nutrients that support brain function and neurotransmitter production, influencing mood and cognitive abilities.

What are some foods that can help reduce anxiety?

Incorporating foods rich in omega-3 fatty acids, antioxidants, and complex carbohydrates, such as salmon, blueberries, spinach, and whole grains, can have a positive impact on reducing anxiety.

Does hydration affect mental well-being?

Yes, staying properly hydrated is important for mental well-being as it supports cognitive function, mood stability, and overall brain health.

How does exercise benefit mental health?

Regular exercise promotes the release of endorphins, reduces stress levels, and improves mental clarity, contributing to better overall mental well-being.

What are some self-care strategies for content creators?

Practicing mindfulness, setting boundaries, engaging in activities outside of work, and seeking support from others are important self-care strategies for content creators to prioritize their mental well-being.

How can I incorporate these recommendations into my daily routine?

Start by incorporating small changes, such as drinking enough water, taking short walks, practicing mindfulness for a few minutes each day, and setting aside time for rest and relaxation. Gradually build upon these habits to create a well-rounded daily routine that supports your mental well-being.

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By Matt
I'm the Creative Director at Bona Parle. I'm also a freelance portrait and headshot photographer, award-winning filmmaker, film Colourist and a multi-award winning LGBTQ+ human rights campaigner. For part of my week I lead a successful UK-based charity that brings families closer to together.