Why Anxiety Increases as We Age – And How to Manage It Naturally

Anxiety isn’t just something young people feel before a big test or job interview. In fact, many adults notice anxiety increasing as we get older, and it can become especially challenging for seniors. 

In the U.S., recent studies show that 14–17% of people aged 65 or older have a diagnosed anxiety disorder, though experts believe many more struggle without formal diagnosis (Cedars-Sinai, NIH/PMC). Even more striking, mental health diagnoses among seniors have surged, with a 57% increase between 2019 and 2023 — the steepest rise of any age group (AARP, Axios).

So why does anxiety increase as we age? And what can we do to manage it holistically? Let’s explore what’s happening in the brain and body, and how natural tools — from sleep rituals to gut health practices to plant-based support like CBD — can help restore balance.

Why Do We Become More Anxious With Age?

1. Brain Chemistry & Stress Regulation Shifts.

As we age, production of key neurotransmitters—serotonin, dopamine, GABA—declines, making the brain more prone to heightened worry and less able to self-regulate emotionally. Hormonal changes (like those from menopause or low testosterone) further impact stress response systems.

At the same time, chronic life-long stress can dysregulate the HPA axis, keeping cortisol levels elevated—fueling both anxiety and poor sleep.

2.  The Sleep-Anxiety Feedback Loop.

Anxiety and sleep disturbance are tightly intertwined—especially in older adults. As anxiety increases, it becomes harder to fall and stay asleep. Poor sleep then worsens anxiety, feeding a vicious cycle sleep.

One recent study (2025) found that older adults with both insomnia and anxiety had significantly poorer sleep—demonstrated by shorter deep sleep (N3), longer times awake after sleep onset (WASO), and worse cognitive function—compared to those with insomnia alone.

Large-scale data from CDC also show that inadequate sleep correlates with nearly 2.5 times greater odds of frequent mental distress, including persistent anxiety.

3. Hormonal and Physiological Changes.

Women experience hormonal fluctuations during perimenopause and menopause, which can heighten anxiety.

In both men and women, lower levels of hormones like estrogen and testosterone affect how the body handles stress.

4. Social, Environmental & Life Stressors

Late-life transitions—retirement, loss of peers, declining independence, or loneliness—can amplify anxiety and disrupt routines and emotional resilience.

Chronic anxieties like health, finances, or memory concerns often become focal before bed, feeding further rumination and more insomnia.

5. Gut-Brain Axis and Digestion

Poor sleep and anxiety can disrupt gut health, and vice versa. As the gut produces many neurotransmitters like serotonin, an unhealthy microbiome can contribute to mood disturbances, while anxiety fuels digestive symptoms—further worsening mental health.

Holistic Wellness Tips to Calm Anxiety as We Age

1. Prioritize Sleep and Routine

A consistent bedtime, dark room, and calming rituals (like tea or reading) improve sleep quality, which directly reduces anxiety.

2. Move Your Body

Gentle exercise like walking, swimming, or yoga helps regulate stress hormones, improve digestion, and increase serotonin production.

3. Nourish Your Gut

A diet rich in fiber, omega-3s, and fermented foods supports gut bacteria, which in turn helps balance mood.

4. Practice Mindfulness

Breathing exercises, meditation, or even mindful gardening can re-train the nervous system to move from “fight or flight” into “rest and digest.”

5. Incorporate CBD

CBD (cannabidiol) interacts with the body’s endocannabinoid system, which regulates stress, mood, and gut health. Research shows CBD may:

• Reduce excessive cortisol levels.

• Increase feelings of calm and balance.

• Improve sleep quality.

• Support gut motility and reduce inflammation.

CBD oils, gummies, or capsules can be a gentle, plant-based option for seniors who want to manage anxiety without heavy prescription medications.

Our Kota Botanics ™ Balance CBD Oil is a great option for battling mild level of anxiety and stress.

Our Kota Botanics ™ Bliss CBD Gummies is another great product to manage daily stress & anxiety with a little more potent CBD and other cannabinoids (CBG, CBN) within.

Final Thoughts

Aging isn’t inherently a trigger for anxiety—but changes in brain chemistry, physical health, life transitions, ruminating minds, and disrupted sleep can create fertile ground for anxiety to grow.

The solution? Treat anxiety’s roots, not just the symptoms. By improving sleep habits, calming the nervous system, supporting gut health, and carefully exploring tools like CBD within a thoughtful, personalized plan, older adults can restore resilience, clarity, and peace of mind.

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