Tips for Beating Back Anxiety and Depression – Naturally

Source: i.wp.pl

Stress, changes, problems at work or in the family, uncertainty about the future: persistent sadness or nervousness can sneak up on anyone, and do at some point in most people’s lives. While these mental troubles can apparently be caused by a variety of happenings, the events that seem to lead up to them are often just the last push needed to throw you off kilter. This is almost always the case when the result is actual, clinical depression or anxiety disorder, but your bodily health truly does have an effect, and indeed a significant one, on your mood. 

 

It’s natural to feel badly after a setback or disappointment, but especially if such feelings persist for more than a week or two, it might be time to get your house in order in more ways than one. You may or may not consider your body a temple, but it is certainly going to play home to the rest of you for the foreseeable future. While you shouldn’t expect instant results, some basic steps will certainly have effects that are both positive and long-lasting. Anyone who feels that their energy, hope and motivation is draining away can benefit from doing these things.

 

Watch What You Eat

While there isn’t much wrong with reaching for a bowl of ice cream or a glass of wine at the end of a rough day, this will do you no favours if your state of mind has already been low for a while. In general, a diet which is healthy in other ways – whole grains instead of refined starches, some vegetables, some lean protein, and cutting out risky treats such as sugar-laden snacks and alcohol – is good for your brain and hormonal balance, which will certainly reduce your stress levels and improve how you feel.

Source: vivarafashionblogger.com

There are a few foods with some specific mental benefits, at least anecdotally: oily fish (salmon, mackerel, sardines), berries, nuts and seeds are all things to consider without needing to raise your weekly grocery budget by more than a few pounds.

 

Meditation

Source: yogajournal.com

A number of people will scoff at this, or claim that they “meditate on the toilet”. Still, the science is clear: meditation has similar effects to antidepressants or anti-anxiety medication. Though it’s not easy to become good at it, anyone can start. Both inherently religious and completely nondenominational forms of meditation exist.

 

Counselling

One of the effects of anxiety and depression is that you lose the ability to see the forest for the trees. There’s some value in the saying about mountains and molehills, but it is also far easier to apply this wisdom when you’re in the right frame of mind.

 

Talking to someone who is trained and experience in helping others gain perspective on their problems has been proven to be extremely helpful, although the average bloke at your local probably lacks the necessary education to assist you. The NHS may offer such services, and there are now also online resources to connect you with a therapist.

 

Exercise

When you’ve been feeling blue for a significant length of time, it really does become worth it to start doing things “right now” which will improve your mood in the hours and days to come. While setting out for the gym might be the last thing you want to do at this moment, there is some good news: you don’t have to start doing bench presses or running marathons. As it turns out, ten minutes of light aerobic exercise is just about as effective as an hour-long workout as far as improving your state of mind goes. A simple walk every day can have effects that last for hours afterwards, while taking a break from your daily routine can be calming in and of itself. If you can work in some exercise every day, the effects quickly become cumulative and even more persistent. 

 

* * * 

We all have things that we know we should do in daily life…next week or so. If you’ve been in a bad mood for several days, though, it’s a mug’s game to treat this state of affairs as something inevitable which you can do nothing about, or simply surrender to it and wait for it to get better by itself. While there are pharmaceutical treatment options available, these are not always effective and can have severe side effects. Before taking a pill, why not spend as little as twenty minutes a day paying attention to the above aspects of your life – you have nothing to lose, guaranteed. 

Nutritional Code: You Are What You Eat

Source: health.harvard.edu

How Your Diet Impacts Your Brain’s Health

Everything you put into your mouth has impacts reaching much further than a simple meal. The brain is working around-the-clock even when you’re asleep, requiring a constant supply of oxygen and fuel. The latter coming from the foods you eat, this fuel impacts everything from the structure of your brain, to the efficiency of its functioning. This means that the nutrients you eat or don’t eat has a huge impact on your mood and psychological well-being. This is a relatively new field, but is something that you can easily take into your own hands. Along the same lines, research has also shown that sedentary adults increase their risk of developing nervous disorders compared to those that are physically active.We’ve all heard “we are what we eat,” withResearchers strengthening the link between the quality of an individual’s diet and mental health status adding new depth to the comparison.

 

Nutrients at Work:

Source: besthealthmag.ca

The brain is nourished by vitamins, minerals, and antioxidants, which also protect it from free radicals that otherwise can cause oxidative stress. When the body uses oxygen, it leaves behind free radicals as a byproduct, which are capable of damaging cells.Eating low quality foods also has a lasting impact on your brain. Refined sugars can impact the chemistry within the brain by promoting inflammation and worsening glucose regulation. Ingesting refined sugars has also been correlated with amplified symptoms in mood disorders. Researchers at Harvard University have found correlations between a varying levels of nutritious diets and the extent of free radical effects, indicating lasting changes in the brain over time. 

 

The Mind-Gut Link:

Neurotransmitters are the secret behind nutritional neuroscience, shown to be active participants in the neural pathways that travel between your gut and brain.As food is such a source of emotional comfort, it makes logical sense that the processes that incorporate it into your system are somehow implicated by the brain.Serotonin, a neurotransmitter that is involved in sleep, appetite, mood and pain regulation, has been shown to have great relevance in systems outside of the brain. Certain foods are also known to encourage better sleep patterns, which adds another layer to the mind-gut connection.

 

Bacteria Rule:

The gastrointestinal tract is lined with hundreds of millions of neurons, releasing the same transmitters found within the central nervous system. Traditionally thought to have the sole responsibility of digestion and nutrient absorption, it has become an accepted concept over time that it is inextricable from mental well-being. Millions of bacteria live in your gut, helping to break down things you ingest and making up part of your immune system. The quality and nutritional density of the foods you eat determines the efficiency with which your brain processes and combines information. 

Your Life is in Your Hands:

Source: healing-affirmations.com

The compounds that you include in your diet can be a first defense barrier against toxins, helping to limit inflammation and build healthy tissue. Research has shown that the most beneficial diet is one filled with vegetables, fruits, unprocessed grains, fish and seafood, accompanied by only modest amounts of lean meats and dairy. Adding certain fermented foods to your diet can also help to improve the health of your gut bacteria. Many foods in the Western diet are processed or refined, which can make it trickier than it should be to find nourishing foods.

 

It Takes a Village…

Today, online interfaces are providing convenient and remote access to personalized professional counseling.Direction from a professional at BetterHelp can help you to not only know what ways are best for you to change your diet but how to successfully implement this treatment strategy to best assist you. 

Natural Relief: Cannabis and Its Many Benefits

Source: hightimes.com

Pharmacology:

Marijuana has been legalized in many states across the U.S. as both a recreational and medicinal substance. While many people hold strong stigmas against marijuana use, polls have shown that growing numbers agree that it should be available for medicinal use. The marijuana industry has become so established that there are dozens of varieties, with many recreational users enjoying certain strands more than others. Compounds found in cannabis have efficacy in treating a number of physical and mental ailments including anxiety, depression, pain and others. The medicinal capabilitiesof marijuana are undeniable, with growing support from the medical and academic communities. 

 

Finding the Right Strain:

Source: d3atagt0rnqk7k.cloudfront.net

Different compounds in different strains give the marijuana its varied and unique effects, while the drug in general acts on the CB1/CB2 receptors in the brain. Mimicking naturally occurring compounds within the brain, THC and CBD, two of the main active ingredients in cannabis, simulate endogenous cannabinoids, producing euphoric and analgesic effects. By doing a little research into the strains you can see what the documented effects are for each so that you can choose the most applicable to maximize your experience. Many sites have online profilesthat list the important information about each strain, including the sativa/indica balance as well as the medicinal capabilities of each variety of bud.

 

Undeserving of Tobacco’s Reputation:

One controversy about the use of cannabis is its comparison to tobacco products, which are known to be highly carcinogenic. Studies have shown that compounds in marijuana leave its smokers in better shape than those of tobacco, even showing some evidence of reversal for the carcinogenic effects of tobacco. It has also been shown to be extremely effective in controlling seizures, both epileptic and otherwise, growing in prevalence as a treatment with oil extracts, used to stop seizures in their tracks in both children and adults. CBD has been found to be effective in preventing the spread of cancer cells, doing so by turning off a gene in the cancerous cells and encouraging growth and spread of healthy cells. 

 

What Its Known To Do:

Source: sbs.com.au

While the medicinal effects of marijuana have yet to be fully studied due to existing federal laws, it has shown much efficacy as a treatment tool. Starting with effectively reducing anxiety and suppressing nausea, likely due to the quelling of an over-active nervous system, this opens up a door of moving away from traditional psychotropics. These capabilities have given it efficacy in relieving side effects from chemotherapy. Marijuana has been known to treat glaucoma, an ailment marked by high levels of intraocular pressure, reducing the pressure inside the eye and preventing damage to vision or the optic nerve. 

Dr. Bud:

While in many areas of the country and world, professionals may still bewary of marijuana and its effects, there are many that are 4/20 friendly and are willing to enlist it’s help in treating patient’s ailments. With the advent of the web, the world has become smaller than ever. An online interface, BetterHelp, can connect you to an appropriate professional that can help you to understand how you can best use the medicinal qualities of marijuana to treat your symptoms.  

Improving Mental Health Without Chemicals

Source: huffingtonpost.com

There is plenty of anecdotal evidence available for the idea that regularly doing yoga can improve a person’s state of mind, not just in the sense of feeling better and calmer generally, but even to the point of being a viable treatment option for a variety of serious mental health issues.

 

How Yoga may Benefit the Mind

Intuitively, this makes sense in a number of ways. Mindfulness meditation has long been accepted to be an effective way of countering problems with depression and anxiety, and in fact has been shown to be just as effective as medication in dealing with these conditions. There is also a well-known link between depression and heart disease, so anything that tends to improve blood circulation can only be beneficial. While it’s difficult to say with certainty whether mental ill health causes cardiac problems or vice versa, it does seem like improving one has a positive effect on the other. Finally, regular exercise, whether strenuous or relatively mild, has indeed been demonstrated to relieve the symptoms of chronic anxiety, depression and several other mental health problems. How much of a workout a yoga session is depends on the individual and the style, but it’s undeniably a form of exercise.

 

Yoga, Mental Health and Science

Source: liveyogalife.com

As it happens, the therapeutic applications of yoga in the mental health sphere are very strongly supported by scientific research. The implications of this may be pretty significant: with somewhere upwards of one in twenty people (in the United States) suffering at least one episode of major depression in any given year, anything that offers effective and long-lasting relief should be seen as a ray of light. Even mental health professionals are increasingly moving away from a medication-only model of treatment. Pills may alleviate the symptoms of a mental condition, but often cause them to worsen instead, while the side effects of any given drug may range from insomnia to decreased libido and alertness to digestive problems. The effectiveness of each drug and the kinds of adverse reactions it may produce vary from patient to patient, making prescribing psychoactive medicine a little like a game of Russian roulette that’s repeated until a pill that more or less works is found.

 

Where to from Here?

Source: pgr-studio.co.uk

One difficulty in evaluating this kind of research is that there are so many forms of yoga that it is difficult to compare the effects of one with another. Will we be seeing the development of yoga programs specifically intended to cure mental disorders? This is certainly a possibility. Despite what some people would have us believe, yoga is a dynamic discipline that has probably evolved as much in the last two decades as in the two centuries before that. If so, how can it be combined with other forms of treatment, most notably cognitive behavioral therapy? Most people who have practiced yoga for some time will be familiar with the strong emotions that it sometimes evokes during or directly after practice, and it may make sense to make use of this in a therapeutic context.

Ultimately, any efforts in this direction should be aimed at devising a way to cure, as opposed to treat depression. Currently, cases of depression that aren’t caused by physical factors (medication side effects, underactive thyroid glands, etc.) can only be effectively addressed, long term, through talk therapy and changes in lifestyle. If yoga presents an option that can effectively be combined with these – as certainly seems to be the case – millions of people can potentially benefit from it.

Exercise and Mental Health

Many veterans suffer from PTSD and other mental health problems. It’s no secret that deployments, operations, and even the lifestyle itself comes with a heightened level of stress that the civilian population cannot understand. Transitioning over is tough for many reasons. Underfunded VA services, and civilian practitioners that just don’t fully understand what you’ve been through can be only half the problem. Getting help can take time but rather than simply lamenting on this, using alternative therapies instead can help. 

Exercise

It’s agreed on by many health professionals that exercise helps depression, anxiety, and a variety of other mental health issues. While actually getting off the couch can sometimes seem impossible, any action is better than no action. Programs like EV fitness and companies like CRT are ideal for this because they bring a veteran mindset and the links between exercise and depression together.

Consider the peak fitness level required of those in combat. It’s not uncommon for veterans to gain weight after service simply because they’re not required to stick to that level of training anymore. Not just that but exercise itself has mental health benefits. 

Brain Science

Source: hopkinsmedicine.org

When we exercise, our bodies release certain chemicals, and in fact, these chemicals are similar in many ways to those experienced in combat. The “rush” of adrenaline for example, and the “high” of survival on a chemical level are not much different than those experienced by an athlete. 

Endorphins

The primary chemical released by the brain during exercise is endorphins. These are “feel good” chemicals, which are released when we experience something good and are what give us the most “high” from exercising. Even eating chocolate can give you a rush of endorphins, which is why so many turn to it when they feel down. 

Serotonin/Dopamine

For those with depression issues, serotonin is often deficient. This is the chemical that not only makes you not want to get off the couch it’s the one that is most often medicated. Most antidepressants work to raise serotonin levels and studies have shown that exercise can have just as much of an effect as medications. 

Dopamine is a chemical released when we feel rewarded. It’s a motivation chemical that when deficient often makes you feel less like doing anything. It’s very similar to serotonin in many ways.

Norepinephrine

Source: livestrong.com

This is a hormone released by the adrenal glands but it’s also used in the brain to improve focus and memory. This is ideal for dealing with anxiety and fixing the scattered feeling many depressives experience. After 20 minutes of exercise, studies have shown that you are more in control of your own mind because of higher norepinephrine levels. 

Endocannabinoids

There’s a strong movement towards using cannabis and marijuana for treating depression. Endocannabinoids, much like the name suggests, give you a similar high feeling to those experienced with THC. 

Is it enough?

Exercise can only do so much. While alternative therapies are supportive, they are not a substitute for conventional means, especially in severe cases. When dealing with PTSD or even just the stress of adjusting to civilian life again, a trained professional can give you alternatives far far beyond effective. Exercise should still be considered part of your treatment and your therapist will likely encourage it, but there may be a more complete treatment plan for you. While seeking help can be a big step, there are thousands like you who have successfully done so. Instead of risking being another statistic on veteran suicide, I implore you to seek help rather than just relying on exercise or other alternatives for severe cases.

Can Acupuncture Help Reduce Anxiety?

Anxiety and depression can be interpreted in different fashions. Likewise, the root causes and cures of these conditions also have different interpretations. Some cures have been found to be effective while others are questionable. 

For many years, traditional Chinese medicine such as acupuncture was one of these curious options in treating anxiety. However, it has recently been recognized as a legitimate treatment due to its understanding of the deep connection between the mind and body and its effectiveness in reducing mental health issues that are caused by this damaged connection.

 

What is Acupuncture?

 

Acupuncture, as defined by Nada Ljubinovic in her article, “Acupuncture, Anxiety and Depression”, is an ancient Chinese medicine technique which involves stimulating points in the body to regain the balance in the flow of energy, or Qi, through channels, or meridians. The imbalance of this flow is what causes the body to malfunction in one way or another. 

 

Those who practice traditional Chinese medicine relate the five elements with certain emotions. For example:

  • Water — fear
  • Wood — anger
  • Fire — happiness
  • Earth — worry
  • Metal — grief

In acupuncture, these elements and emotions are also connected to internal organs. As they all interact with each other, depending on their balance, they can produce either negative or positive forces within the body, also known as yin and yang. 

How can Acupuncture Help with Anxiety?

Anxiety is interpreted in traditional Chinese medicine as an imbalanced connection between the heart and kidney. Fire, or happiness, also relates to the heart. When the heart is too heated or happy, it will disrupt the connection with the kidney, which is related to water and fear, all of which are contrasting organs, elements, and emotions. 

 

When the bond between these organs and emotions are in disarray, anxiety arises. To realign them or to correct these imbalances, acupuncture utilizes points around the heart, the kidney spleen, and the ear. The organs affected by your emotions are now reconnected with your mind, putting it and the rest of your body at ease. 

 

Can Acupuncture Benefit Those with Depression as Well?

Usually, anxiety and depression go hand in hand, but the treatments in acupuncture for these ailments are very different from each other, though still thoroughly effective. 

 

In acupuncture, it is determined that depression is a result of trouble with circulating energy, or Qi, around your body. This can cause negative thoughts and emotions as well as sleeping problems, both of which are signs of depression. Meanwhile, inside your body, a faulty connection between your liver, heart, and spleen also contributes to this overwhelming mental condition.

 

Essentially, the entire body is out of alignment and acupuncture treatments recognize that. To counteract this, a treatment called The Four Gates is used. As mentioned in Ljubinovic’s article, this treatment, stimulates points on both hands between the thumb and index finger as well as points on both feet between the big toe and the second toe. 

 

This reconnects the body and heightens your mood.

 

Other Treatments

 

Activities and practices that put the mind and body at ease are often recommended for those who suffer from anxiety related conditions. It allows you to relax while you subconsciously pull yourself together. It’s almost like you’re giving your brain and body a vacation. 

 

If you are interested in more acupuncture techniques, American Association of Acupuncture and Oriental Medicine can offer information that may benefit you even if you aren’t troubled with anxiety. 

Another technique to manage and reduce anxiety is to speak to someone about it. You can seek professional help who will work around your schedule at BetterHelp.

10 Changes to Make To Your Diet If You’re Anxious

Source: eatthis.com

You are what you eat. I“The food you eat can have a direct effect on your energy level, physical health, and mood. A “healthy diet” is one that has enough of each essential nutrient, contains many foods from all of the basic food groups, provides the right amount of calories to maintain a healthy weight, and does not have too much fat, sugar, salt, or alcohol,” as stated by Carol A. Gooch, LPC, LMFT.

If you’re feeling anxious, then what’s on your plate could be to blame. Here are 10 changes you can make to your diet to combat your anxiety: 

  1. Refrain from soda.

I have quite the love affair with Coca-Cola, although my bloated stomach and anxiety do not like it. Four years ago, I broke up with Coca-Cola and cold turkey, and it has been the best thing I could have done to jumpstart a healthier approach to my diet. I once drank four cans of Vanilla Coke PER DAY! That’s 168 grams of sugar in total, and 56 percent of my daily sugar value. Drinking soda is an addiction, and the sooner you stop, the better your mind and body will feel. Limit your sugar intake in general.

2. Limit your coffee intake.

I love coffee, and I really love caffeine. I replaced Coca-Cola with coffee after I quit. Replacing one addiction with another, right? Coffee can make an anxious person even more jittery and, well, anxious. So, if you are a massive java lover, limit your intake to one 10-ounce cup of coffee in the morning and another in the afternoon. Or just drink green tea. It gives you a caffeine boost while also loading your body with healthy antioxidants. Win, win. 

3. Add turkey to your daily diet. 

Put turkey instead of bologna on your sandwich. Make turkey tacos instead of using hamburger. The tryptophan in the turkey helps to produce more serotonin in your brain, decreasing stress and anxiety. So, stock up on tryptophan-filled foods, such as turkey, chicken, nuts, peanut butter, cheese, and nuts. 

4. Avoid fast food.

There’s nothing like stress-eating a McDonald’s Big Mac or an entire order of mozzarella cheese sticks. But, foods high in fat and calories can make your anxiety even worse, so it’s best to avoid them. Foods like hot dogs can also make depression worse. Avoid anything over-processed.

Source: blog.kitchology.com

Add Omega-3-rich foods to your mealtimes. 

You will find this healthy fatty acid in tuna, salmon, herring, sardines, and mackerel. Eating these types of fish will boost your mood, decrease your risk of heart disease and work hand-in-hand with antidepressant medications if you take them (lessening your anxiety). 

6. Stop drinking alcohol.

While some like to enjoy an alcoholic beverage from time to time to unwind, it actually makes anxiety worse. Alcohol is a depressant, so the relief you feel from your stress and anxiety is only a temporary fix for your most pressing problems. If you do drink, drink in moderation, such as a glass of wine paired with your Italian dinner. 

7. Eat carbohydrates.

“Carbohydrates tend to make people feel calm and mellow,” according to Judith J. Wurtman Ph.D. Depending on your diet, you may want to limit your carbohydrates; however, eating carbs has health benefits. If you eat whole grains, like brown rice or whole-wheat bread, your body will break them down more slowly. Avoid processed choices, like white bread, white rice, candy, and other sugars. These types of carbs will give you a spike in energy, but it’s short-lived because they drop your blood sugar more quickly. You will feel tired faster. 

8. Avocados are your best friend.

I love avocados, which makes it easy for me to incorporate them into my diet. I eat them with eggs, on sandwiches and even plain. I also make homemade guacamole. This superfruit contains potassium, which lowers your blood pressure and anxiety levels. 

9. You can have SOME chocolate.

Make it dark chocolate and in limited quantities. Dark chocolate will help you feel calmer and less stressed.

10. Eat asparagus.

Asparagus is rich in sulfur, B vitamins, and folic acid, all of which are related to anxiety. So, fill your plate with 5.3-ounce serving asparagus to get 60 percent of your daily dose of folic acid.

“Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood,” says psychologists Lawrence Robinson, Jeanne Segal Ph.D., and Robert Segal, M.A.

 

 

Emotional Freedom Techniques: A Skeptic’s Review

It sometimes seems like every week there’s a new miracle cure, usually with somebody aiming to make money from it, and occasionally with some Hollywood actor clambering onto the bandwagon. Medical marijuana, ozonated water, multiple mutually exclusive diets, some weird mushroom from the Andes: with all these fads overrunning the media, information about truly helpful alternative therapies, starting with good nutrition and exercise, seems to get lost in the noise.

 

One way to tell the good from the fad is to rely on controlled clinical studies, but this approach has a few drawbacks. The most important of these is that medical research is expensive – the scientists involved somehow have to pay off their study loans, the laboratory tests required are not cheap, and a large pool of volunteers is required to produce any sort of meaningful result. Someone has to fund this research, which usually means someone who stands to make a profit at some point. Patentable drugs that need to be taken for a long time to be effective happen to meet this criterion, while carrot juice and relaxation techniques do not.

 

Another way of tackling the problem is to try to assess anecdotal evidence. This is certainly not amenable to statistical analysis, but may yield valuable information of another kind. For instance, clinical tests of an anti-anxiety drug might tell us that it’s somewhat effective, for most people, some of the time; which is of little practical use when deciding on a treatment option. Reading about the experiences of people who’ve tried biofeedback techniques, on the other hand, might reveal that this course was very effective for some but less so for others, which allows a much more rational choice to be made.

 

With traditional talk therapy often taking years to resolve a psychic problem, and chemical approaches usually implying unwanted or unacceptable side effects, it’s certainly worth looking twice at psychological treatments that promise rapid effects. One of these is called emotional freedom techniques, usually abbreviated to EFT.

 

What Are EFT?

If we oversimplify things somewhat, EFT means combining traditional psychotherapy and acupuncture techniques to overcome what are termed “emotional blocks”, or persistent negative feelings. The typical cynic might have already lost interest at the thought of better health through perforation, but scientific examination has, in fact, shown acupuncture to be an effective therapeutic tool in some cases. In any case, EFT works by prodding or pressing on certain points of the skin while encouraging the patient to think about the source of their distressing emotions, with no sharp objects involved.

 

Calling acupuncture an “ancient art” may be an effective marketing gimmick, but has absolutely no bearing on its effectiveness. For one thing, the way it is practised seems to have undergone significant changes over the past few decades; for another, forecasting the weather by staring at goat entrails also happens to be an ancient art. From the standpoint of empirical science, acupuncture is difficult to study because the mechanism by which it operates is completely unknown, leaving aside concepts like ying, yang and qi. The needles go in; afterwards there’s a measurable change in endorphin levels and nerve activity, but what on Earth happens in between these two events?

How Effective is EFT?

In terms of published, credible research, the answer is: not very. Most licensed psychologists would not even consider recommending it to their patients. However, evaluating the success of psychological treatments using quantified metrics is notoriously difficult. A patient may experience great benefits over the short term, which fail to hold up over longer periods. If someone is asked to rate his state of mind for a questionnaire, his response will probably depend mostly on how he feels at that particular moment, not his average disposition over the past week. Finally, since the whole body of work behind EFT is a little “out there,” there’s no reliable way to distinguish between good and bad practitioners, even if the fundamental principles are valuable.

On the other hand, a number of people who’ve had little success with other forms of treatment claim that emotional freedom techniques “cured” them within a relatively short period of time, even of physical ailments (a core principle of EFT states that emotional and physical health are very closely coupled). 

For those considering this form of treatment, the upshot of the information available on EFT seems to be that you might as well try it. A session is relatively inexpensive, won’t result in side effects, and can easily be combined with more conventional routes to mental health. If the results claimed for EFT are no more than the placebo effect at work, so be it, as long as the effects are in fact real.

10 Natural Ways To Treat Anxiety

Source: youtube.com 

Dr. David Orman knows that anxiety is more common than most people think. 

Anxiety disorders affect 40 million adults in the United States and they cost the country $42 billion a year, according to “The Economic Burden of Anxiety Disorders,” a study commissioned by ADAA (The Journal of Clinical Psychiatry, 60(7), July 1999). 

In fact, “People with an anxiety disorder are three to five times more likely to go to the doctor and six times more likely to be hospitalized for psychiatric disorders than those who do not suffer from anxiety disorders.”

The good news is that there are many natural ways to treat anxiety. If more people learn about these natural remedies, they can learn to manage their anxiety without taking frequent trips to the doctor.  According to Kathleen Smith, Ph.D., LPC, “Relaxation techniques can be an effective way to calm anxious thinking and direct your mind to a more positive place.”

Here are 10 natural ways to treat anxiety: 

  1. Doc Wellness Supplement 

While its primary purpose is anti-aging, Doc Wellness Supplement contains Ζiziphus Spinosae, a plant that is used to treat insomnia, irritability, and anxiety. 

2. Lavender Scent

The scent of lavender can be used to help relieve stress and anxiety. Some studies suggest that lavender can even help lower blood pressure, along with other essential oils. 

3. Drink Chamomile Tea

Drinking chamomile tea up to three times per day can help reduce anxiety. This soothing and relaxing tea has been shown to have positive effects on anxiety and depression in clinical and lab research.

4. Get More Omega 3 in Your Diet

Omega 3 has been shown to affect the functionality of the neurotransmitter serotonin, according to Joseph R. Hibbeln from the National Institute on Alcohol Abuse and Alcoholism. Omega 3 can help regulate anxiety by improving serotonin functioning.

5. Spend More Time in the Sunlight

Another thing that can help treat serotonin deficiency is to spend more time in the sun. We get Vitamin D when our bare skin is exposed to sunlight, which helps us maintain our overall health and even regulate blood pressure. 

6. Exercise a Little Bit Every Day

Some studies show that exercise can be just as effective as medicine in treating anxiety. Exercise is great because it doesn’t have negative side effects which are commonly associated with drugs and it helps improve overall health at the same time. “Exercise and physical activity keep your body fit, which in turn helps to keep your mind fit,” says John M. Grohol, Psy.D.

7. Pay Attention to Your Diet

“The food you eat can have a direct effect on your energy level, physical health, and mood,” says Carol A. Gooch, LPC, LCDC, LMFT. A lot of dietary factors can have an influence on your anxiety. For example, eating a lot of processed foods, sugar, or drinking too much alcohol can make your anxiety worse. On the other hand, eating healthy foods like blueberries, oats, avocados, green vegetables, and dark chocolate can help reduce anxiety and improve overall health. 

8. Take a Bath with Epsom Salts

A hot bath can do wonders for an anxious person by way of relaxing after a long day and focusing on self-care. Epsom salts can be used to enhance your bath, with the added benefits of reducing anxiety and blood pressure.

Source: oprah.com

Speak to a Counsellor or Therapist

Mental health professionals are trained to help patients deal with the symptoms of anxiety. You can find a therapist or counselor in your local area or choose to turn to an online service like Betterhelp. This is a convenient way for patients with anxiety to form a relationship with a professional who can help them sort out their feelings and learn better coping mechanisms. 

10. Cut Down on Caffeine

Caffeine is known for making anxiety and panic disorders worse, so cutting it out is usually a good way to feel better. Switch to decaf coffee or tea as an alternative to caffeinated drinks.  

 

Chiropractic For Natural Healing

              Source: rosellecare.com

The spine is the main support for our bodies and it lets us stand up straight, bend, and twist while also defending the spinal cord from damage.  The spinal cord is made of 33 vertebrae, which are stacked in an interlocking pattern. “Thirty-one pairs of spinal nerves branch off of the spinal cord.  The spinal nerves carry messages back and forth between the body and spinal cord to control sensation and movement.” (www.mayfieldclinic.com/PE-AnatSpine) Each spinal nerve is associated with the vertebrae above, which it comes from.  When there is pain or illness in the body, it is associated with specific vertebrae in the spinal cord and, therefore, can mean that there is a problem with the nerves associated with the specific vertebrae. That is where a chiropractor comes in.

 

WHAT IS CHIROPRACTIC?

  Source: sherwoodchiropracticcenter.com             

Chiropractic is a natural type of health treatment that uses spinal manipulations to realign the spine and to re-establish the correct functioning of the nervous system.  This helps the body to heal naturally without the use of drugs or surgery. According to Sherrie Mcgregor, Ph.D., “Chiropractors use their hands or special equipment to make “adjustments” to the spine and related body structures. This is useful for some people with back pain, and sometimes appears to help with other disorders.”

When a chiropractor adjusts your spine, the natural flow of the messages and energy in your nerves is restored and your body can go about its job without interruption.  It’s just like if there were a river and a dam was built across it, the water couldn’t flow properly. When the dam is removed, the water can continue its flow. A simplified example, but it explains the process quite well.

 

WHAT IS A CHIROPRACTOR?

      Source: rosellecare.com           

A chiropractor is a “health care professional who is concerned with the diagnosis, treatment, and prevention of mechanical disorders of the musculoskeletal system and the effects of these disorders on the function of the nervous system and general health.” (www.wfc.org) A chiropractor will have attended chiropractic college and earn a professional doctorate, which in most cases means they will have already received a bachelor’s degree from another educational institution.  They need to do a minimum of 1000 hours of supervised clinicals and must pass a board exam to become licensed. Chiropractic is usually categorized as alternative or complementary medicine.

 

WHAT TO EXPECT AT A CHIROPRACTICE APPOINTMENT

“Chiropractic treatment focuses on the relationship between the structure of the body (mainly the spine) and how it functions,” according to Wayne Jonas M.D. Since the chiropractor needs to see how your spine is doing, they will take x-rays.  Most chiropractors will be able to tell from looking at a patient what their issues might be because of the position of the vertebrae (when lying facedown on an exam bench), how a patient is standing and their posture. 

It is uncanny how they see a patient and then will ask, “Are you having issues with __________________?” 9-1/2 out of 10 times, that is the issue that the patient is having. The chiropractor will have a discussion about the issues that the patient is having and will also consult the x-ray.  A treatment plan will then be presented.  

 

In the beginning, a patient may go for treatment several times a week, then once a week, then bi-weekly and then monthly, depending upon the specific issue.  Monthly maintenance appointments are then scheduled to keep the spine aligned. Everyday life (movements, falls, sleep positions, sitting positions, etc) subluxates, or partially dislocates, our spine and it needs to be realigned for proper functioning.

              Source: spineuniverse.com

The manipulations do not hurt. “If manipulation is at least as effective and as safe as conventional care, it may be an appropriate choice for some patients with uncomplicated acute low back pain,” wrote Dr. Richard A. Deyo, M.D., M.P.H. They will often give the patient immediate relief from pain.  If someone has or feels an illness coming on, the realignment can alleviate or speed the healing of the illness.  Sometimes chiropractors will prescribe an icing regimen when they begin their adjustments in case of any soreness.  When manipulations begin, they are a totally new and different movement for the body so soreness can, but doesn’t always, occur.

Another non-pharmaceutical, non-surgery health management technique that can be adopted by anyone who wants a more non-invasive, natural treatment.