Mike is the co-founder of Adapt. He holds a degree in neuroscience and is currently at St. Andrews Medical School. When not researching new formulations or speaking with customers, you'll find him experimenting with different ways to help people get that extra 10% out of life.

Anxiety. It’s that relentless buzz in your mind, the quickened heartbeat, or the gnawing worry that keeps you up at night. You're not alone—anxiety disorders affect over 280 million people worldwide, making it the most common mental health issue. But while anxiety is common, it’s not something you have to live with unchecked.

Let’s break down science-backed ways to manage anxiety, step by step.

Anxiety Slimplified

Anxiety is essentially your brain’s built-in alarm system. It’s meant to protect you— by alerting you to danger—but in modern life, the alarm can get stuck on, even when the "danger" is just an email or a crowded Tube. Chronic anxiety can affect your sleep, relationships, and even your physical health, so learning to manage it is critical.

Why You Can't Think Your Way Out

Your brain’s fear response is deeply rooted in your biology. When you’re anxious, your amygdala (the brain’s fear centre) takes over, releasing stress hormones like cortisol and adrenaline. This response overrides rational thought—so no, telling yourself to “just relax” doesn’t usually work.

Instead, focus on strategies that calm your nervous system and retrain your brain over time.

Strategies to Help Calm

1. Move - exercise is one of the most effective tools for reducing anxiety. Aerobic activities like running, swimming, or dancing increase the production of endorphins, which counteract stress hormones. Plus, exercise helps your body process built-up adrenaline. Even 10 mins of brisk walking can help.

2. Breathe - when you’re anxious, breathing tends to become shallow and fast, signalling to your body that something’s wrong. Deep, controlled breathing can flip the script, activating your parasympathetic nervous system (your body’s “rest and digest” mode). Try inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds.

3. Cut the caffeine - caffeine is a double-edged sword. While that morning cup of coffee wakes you feel awake, it can also spike your heart rate and mimic anxiety symptoms. If you’re prone to anxiety, try reducing your intake gradually to avoid withdrawal symptoms. Try taking adaptogenic drinks that provide the same benefit but without the risk; like Adapt Focus or Lion's Mane Powder.

4. Mindful Diet - the gut and brain are linked through the gut-brain axis. Poor gut health can lead to anxiety. Include fermented foods (kimchi, kombucha), omega-3s (oily fish, nuts) and adaptogens found in Adapt Relax such as Reishi, Passion Flower and Ashwagandha.

The Bigger Picture

Anxiety isn’t a switch you can turn off—it’s more like a volume knob. With the right habits, you can turn down the intensity and take back control. Start small: a few deep breaths, a walk outside, or a cup of tea laced with adaptogens. Over time, these micro-changes can lead to macro-relief.