At 18.1%, anxiety disorders affect Americans more than any other mental illness, according to the Anxiety and Depression Association of America (ADAA). That’s 40 million Americans aged 18 and older! Despite these facts and statistics, the ADDA reports that only 36.9% of those living with anxiety receive treatment. That’s a serious issue because, as explained by WebMD, mental health disorders may shorten life spans by upwards of a decade or more. Lifespans are further shortened by addiction to drugs and alcohol, which, as reported in a study by The Journal of the American Medical Association, disproportionately affects individuals living with mental illness. Luckily, there are natural methods to ease anxiousness that you can put into practice today.
Make Diet Changes
What do rolled oats, tofu, and salmon all have in common? As explained by Mental Health America, they all contain tryptophan, a serotonin precursor that’s been used since the 70s to improve mood, energy levels, and quality of sleep. (Tryptophan is the chemical in turkey that makes you want to take a nap after Thanksgiving dinner). How about chia seeds, spinach, and Ceremin? They all contain magnesium! The effects of magnesium on subjective anxiety and stress, a systemic review put out by the journal Nutrients in 2017, suggests that the mineral is a naturally occurring relaxant.
Practice Mindfulness
Mindfulness is a fundamental part of Buddhism and has been practiced for thousands of years. It entails observing your thoughts and feelings as you experience them, labeling them as anxiety if that is what they happen to be, and allowing them to pass without engagement. A study published in ISRE, the International Society for Research on Emotion, showed that putting feelings into words (affect labeling as implicit emotion regulation) was an effective way of lessening the severity of one’s feelings.
Exercise
As the ADAA explains, and many already know, exercise for stress and anxiety is a good idea! Exercise improves cognitive function and makes you more resilient against stress. Additionally, by entering into a flow state (also known as “being in the zone”), you’re able to take a break from your day by literally experiencing a state in which your perception of time, hunger, and more fall away. Flow is why you can work for hours without eating or even noticing how long you’ve been working!
Take Supplements
Omega-3 fatty acids, magnesium, and B vitamins are what’s said to make salmon a food to eat to reduce anxiety. But if you don’t have the time, money, or skill to make salmon, then you can get all of these fats, vitamins, and minerals in pill form! Inflammation is good when your body is fighting off an infection, but too much inflammation means too much stress on the body, leading to conditions as diverse as arthritis and anxiety. These substances are said to contain anti-inflammatory properties, as does curcumin, which is found in Ceremin. Published in the journal Foods in 2017, Curcumin: A Review of Its’ Effects on Human Health, presented evidence that suggests that curcumin may ease symptoms of anxiety.