Anxiety is areaction of a situations one is suffering from a
nd it will have had harmful impacts on mental and physical health, performance of a person descent in every walk of life. Due to the complex nature of the problem its treatments are also very costly but we provide you some easy to do natural solutions which you can try at home and will help you to overcome anxiety.
Daily exercise is essential for a healthy body. Sport can have long-lasting positive effects on depressed persons, as the body distributes endorphins (natural, antidepressant hormones). These encourage positive thoughts and can create feelings of happiness.
Ideal would be to train three times a week for at least 20 minutes – whether jogging, lifting weights, walking, cycling or yoga.
Additional meditation sessions (preferably 45 minutes daily) help to overcome depressive phases. Choose a quiet place, switch off your mobile phone and concentrate on your breath.
3. Healthy Diet
A diet rich in fruit and vegetables as well as low in Tran’s fats keeps the blood glucose level stable. Foods that contain omega-3 fatty acids and folic acid (for example fish or linseed oil) help against mood fluctuations.
Food that supports the development of body-borne serotonin (such as eggs, sour cherries, linseed, herring, salmon, mackerel, anchovies and fish oil) are also considered helpful.
Vitamin B12 is involved in building important neurotransmitters (such as dopamine, serotonin or adrenaline). These neurotransmitters have an influence on our mood. Examples of vitamin B12-rich foods: cheese, fish, seafood, peppers, spinach and turkey.
A mineral, which is responsible for the regulation of many biochemical functions in the body, is magnesium: it is found among other things in leafy vegetables, spinach, bananas, black beans, cashews and almonds.
4. Set Goals
During a depressive episode, most people feel sluggish and impotent, often a lack of concentration. Unfinished tasks can increase the degree of depression. It is therefore sensible to set small goals every day. Completing these intermediate goals gives us a good feeling and can reduce the depression.
5.Participation in Interesting Activities
If you feel depressed, try to do something that interests you personally. You can read a new book, attend a cooking or language course, visit a museum or listen to music. New activities lead to the release of dopamine in the brain, which can also reduce depression.
6. Sufficient Sleep
Lack of sleep can aggravate a depressive mood. For this reason, you should take sufficient time to sleep. You can consider a daily “to-bed” routine and adjust your lifestyle. Go to sleep every day at the same time to improve your sleep quality.
7. Pumpkin Seeds
A handful of pumpkin seeds a day can alleviate anxiety and depressive feelings. Pumpkin seeds contain L-tryptophan, which soothes the blood pressure.
8. Omega-3 Fatty Acids
The enjoyment of fish (three times a week) can also help alleviate depressive mood (for example, mackerel, and anchovy / herring, salmon or white tuna). Fish contains omega-3 fatty acids, which positively influence the production of serotonin and reduce anxiety.
Write down your painful emotions, it will give you relief. There are already many books on writing therapy.
Go out for at least 15 minutes every day to raise your spirits. Vitamin D, which is produced by the natural sunlight, can relieve depression without side effects. For the winter months, there are now special “light therapy lamps” (use every morning for at least half an hour). Light therapies imitate the natural sunlight and lead to chemical changes in the brain, which lift the mood and reduce depressive symptoms.