Supplement-wise, there are a number of things that help, and a stack seems to work the best (for me) rather than waiting an hour to find out that the one thing you took had little or no effect.
1) L-Theanine (This hits a ceiling at 400mg iirc)
2 ) Magnesium GLYCINATE (Magnesium attached to a glycine molecule, which has additional calming properties. This may um, "enhance" your pooping capabilities too, so go slow or you'll go fast ; ) I take 2200mg which is the recommended "serving" size.
3) Bacopa (Ayurvedic herb, as is ashwagandha)
4) Ashwagandha (adaptogen that additionally stimulates dopamine production, so mood enhancement as well)
5) Chamomile
6) Lemon balm
7) Passion Flower (be careful, as there may be contraindications with meds you may be taking, SSRI's are one iirc)
8) Valerian Root
9) 5-HTP (helps with serotonin production like St. Johns Wort does, but is a bit more impactful and shouldn't be taking for extended periods or you risk serotonin down-regulation (your brain will make less, based on receiving it from an external source. Also has additional mood enhancing properties).
10) Red K@. (If you know, you know. Saved this for 2nd to last because it can be addictive and you will create a physical dependency if taken every day, esp multiple times per day. Withdrawals from daily use, esp at high dosages are akin to opioid withdrawals and will INCREASE anxiety dramatically. Best for a couple of times a week at most. Additional dramatic mood enhancement, as it is a partial opioid agonist.
11) Phenibut EXTREME CAUTION ! (hits gaba B receptors as opposed to benzodiazapines which hit the A's, so it doesn't make you tired. 2x a week at most. Withdrawals from abuse are beyond horrible. This may cause rebound anxiety (typically 2-3 days later) and/or depression, something you rarely see a warning about. It will send social anxiety on vacation for the day and pretty much reverse it. So, if you have a social event like a wedding (DO NOT drink on top of this) to go to, this will do the trick unbelievably well. Take on an empty stomach as soon as you wake up, and don't eat for an hour for best results. May take up to 5 hours for full effects to materialize. You'll get GREAT sleep that night too). I stopped taking this when rebound anxiety and depression developed, which took quite a while.
If anyone has any questions, just ask. I realize that my elaboration is a little spotty. I typically stack (combine in a single dose) all of the above except the passion flower, valerian root, K@, 5-HTP and Phenibut. At night I may throw in the passion flower and valerian root.
I'm sure I'm forgetting something....
/novel