There are many natural remedies for anxiety and depression that you can do in your home to lower your stress and make you feel better with or without the medication prescribed by your psychologist.
Depression and anxiety are severe mental health conditions as it is likely to affect one in five people and A large percentage of patients do not receive the necessary treatment for various reasons.
Causes of anxiety and depression
Before talking about natural remedies for anxiety and depression let us know what causes anxiety and depression.
scientists suggest that the main cause of anxiety and depression is not fully understood it may be a chemical imbalance of brain neurotransmitters and mood disorders that make you always sad, feel no interest, and affect daily functioning. These causes like:
- Change in seasons (Seasonal affective depression): This type of depression is related to a lack of sunlight or changes in seasons.
- Some medical conditions ex (postpartum depression, Vit D deficiency, irritable bowel syndrome)
- Some drugs ex (contraception, muscle relaxants)
- Genetics
- Alcohol
- Social problems
Symptoms of anxiety and depression
Depression and anxiety disorders are different, but people with depression often experience symptoms similar to those of an anxiety disorder, Many people who develop depression have a history of an anxiety disorder earlier in life.
Many symptoms differ from one person to another, If you have one or more of these symptoms, you can start with natural remedies for anxiety and depression
- Always feeling sad and hopeless
- Sleep disturbance
- Anhedonia: it is simply the inability to feel happy in normal activities that make you happy before.
- Slowing in mental and physical activities
- Angry action over a small matter
- Thinking of death and suicide
- Frequent and unexplained pain
- Unexplained decrease or increase in weight
- Neglect self-care
- Diminished ability to concentrate and make small decisions
Treatment of anxiety and depression
We can control simple depression by using remedies, but in conditions of severe depression these natural remedies for anxiety and depression are used besides prescribed medicine by psychiatric ex (escitalopram, buspirone, lithium)
Natural Remedies for anxiety and depression
Practicing yoga
Practicing yoga for 15 minutes daily helps you to be relaxed and decrease stress related to depression and anxiety promoting relaxation and emotional wellness.
Do exercises
Playing any sport is the most effective and proven method among natural remedies for anxiety and depression which can change your mood, exercises like swimming, going to the gym, and walking away for at least 30 minutes ” especially with your friends ensure continuity” by increasing serotonin and dopamine and decreasing stress hormones,
Sleep enough
Take enough time to sleep at least 6 hours daily preferably at night and avoid staying up late, you can take natural medicine to improve your sleep such as melatonin or valerian root.
Breathing exercise
Clear your mind start focusing on the breath and remember happy moments, A mindfulness practice called “meditation” has an antidepressant effect.
Music therapy
Listening to quiet music promotes relaxation and positivity, and you can involve singing as one of the natural remedies for anxiety and depression.
Eat healthy food
One of the easiest natural remedies for anxiety and depression is to eat healthy meals.
There is no fixed diet for depression Eating foods that are rich in essential vitamins, minerals, complex carbohydrates, protein, and fatty acids (especially omega-3) is key to keeping your brain in good working order.
Limit or avoid unhealthy food ex (sugary, deep-fried, and processed foods) or drinks ex (caffeinated, alcoholic drinks).
The spiritual state
Pay attention to your spiritual state, which makes you believe that tomorrow is good, and change your negative thoughts.
Set small goals
As depression makes you Not believe in your abilities, start with very small goals that you can achieve and Move to higher goals gradually.
Get a massage session
It can lower the amount of cortisol in your body “stress hormone” and increase the amount of glucose in the brain In turn, it makes the brain work better
Drink enough water
It is an important nutrient for your brain, as mild dehydration can lead to mental health symptoms like depression and anxiety.
Herb Supplements
Lists supplements that may benefit people who start natural remedies for anxiety and depression, Before trying any new supplements, it’s important to ask a healthcare professional about potential medication interactions or safety concerns.
- Rhodiola roots:
They have a variety of potential health benefits and are thought to benefit people with depression by reducing overactivity of the hypothalamic-pituitary-adrenocortical (HPA) axis and affecting neurotransmitter receptors.
- Ashwagandha roots:
Ashwagandha is an adaptogen, a natural agent that helps the body cope with stress and anxiety, aiding sleep, increasing energy levels, improving concentration, and increasing libido.
- St.John's Wort:
St. John’s Wort is a popular supplement that used for centuries to treat depression, it works by increasing serotonin levels in the brain, which can help change mood and improve symptoms of depression.
- Omega-3
Omega-3 fatty acids are essential nutrients that are found in fish, nuts, and seeds. EPA and DHA are two types of omega-3 fatty acids, both of which are concentrated in seafood.
Research suggests that supplements with a greater amount of EPA are most effective for people with anxiety and depression.
- Vitamin D:
Vitamin D is an essential nutrient that is important for general health. Studies have shown that if vitamin D is insufficient in your test You'll be prone to depression.
- B vitamins (folate, b6, b12)
B vitamins are necessary for the production and regulation of neurotransmitters such as serotonin, gamma-aminobutyric acid (GABA), and dopamine.
- Zinc:
Zinc deficiency can lead to depression, increased anxiety, irritability, emotional instability, and induced deficits in social behavior.
- Magnesium:
There is a connection between magnesium deficiency and anxiety. In addition to anxiety, low magnesium levels have been linked with Higher levels of stress, Depression, Insomnia, sleep disturbances, Headaches, or muscle pain.
When to see a doctor?
If you cannot manage these symptoms with these natural remedies for anxiety and depression for a long time, make an appointment with your trusted physician Who perform a physical exam and review your medical and family history and some blood tests.
Summary
Depression and anxiety are dangerous enemies and may lead to deteriorating relationships with your loved ones, and physical and mental problems, so don't hesitate to talk with your close people about what you feel, consult a trusted physician, and start natural remedies for anxiety and depression at your home to ease your burden in life.
Read more about:
You must be logged in to post a comment.