Feeling more depressed and anxious these days? Join the club. The numbers of people feeling blue and nervous are skyrocketing. In fact,
research shows that from August 2020 to February 2021, the percentage of American adults reporting symptoms of
major depressive disorder or an
anxiety disorder jumped from 36.4% to 41.5%. For most people, it’s a double whammy as anxiety and depression occur together 75% of the time, according to
brain SPECT imaging findings at Amen Clinics.
To overcome low moods and anxiousness, many people turn to antidepressants or anti-anxiety pills, or both. But prescription medications aren’t the only way to decrease depression and anxiety. Here are 10 science-backed natural solutions that can boost moods and calm anxiety.
10 NATURAL WAYS TO HELP ANXIETY AND DEPRESSION
1. Eat more veggies and fruits.
Mom was right when she told you to eat your veggies. A
2020 systematic review concluded that higher consumption of fruits and vegetables is associated with greater overall mental health, including improvements in both depression and anxiety.
2. Eliminate processed and artificial foods.
You have to eat right to feel right. This means ditching unhealthy, fake foods that drive depression and anxiety. A
2019 French study found that as consumption of ultra-processed foods go up, so does depression. Research in
Nutritional Neuroscience suggests there is a link between the artificial sweetener aspartame and several neurophysiological symptoms, including anxiety and depression.
3. Say “om.”
A
Johns Hopkins review of existing scientific research shows that meditating for 30 minutes a day has beneficial effects on symptoms of both anxiety and depression.
4. Practice prayer.
Prayer can have a powerful and long-lasting effect on depression and anxiety. According to a
2012 study, depressed and anxious people who participated in an intervention involving 1-hour prayer sessions for 6 weeks saw a significant reduction in their symptoms as well as an increase in optimism. Even more promising, the positive improvements were maintained a year after the completion of the prayer intervention.
5. Breathe.
You may be aware that deep breathing promotes relaxation and reduces stress, but did you know it can also improve depression and anxiety? A
2016 study in the
Journal of Clinical Psychiatry found that a yogic breathing practice helped fight
treatment-resistant depression (people who did not respond fully to medication treatment), and it also lowered anxiety symptoms. This breathing technique centers on alternating between slow, calm breaths and fast, stimulating breaths.
6. Kill the ANTs.
Automatic negative thoughts (ANTs) infest your mind and fuel blue moods, anxiousness, and stress. Whenever you feel sad, mad, nervous, or out of control, write down what you’re thinking. Then, use an elegantly simple yet powerful strategy to challenge your thoughts developed by Byron Katie and ask yourself, “Is it true?” Chances are, you’ll find that these intrusive thoughts aren’t true at all.
7. Get moving.
Physical activity lifts moods and eases anxiousness. Research in the
International Journal of Psychiatry in Medicine points to exercise as a first-line treatment for mild to moderate depression and as an effective alternative treatment for anxiety disorders.
8. Add saffron to your daily supplements.
Scientific evidence supports the use of nutraceuticals to promote healthy moods and relaxation. One supplement that has positive effects on both anxiousness and depression is saffron, according to a
2019 systematic review and meta-analysis. The review authors suggest that “saffron could be an effective intervention for symptoms of depression and anxiety,” however, they add that more trials are necessary.
9. Optimize omega-3 levels.
Another key nutritional supplement that does double duty is omega-3 fatty acids. A
2018 study in
JAMA Open Network found that supplementation with omega-3 fatty acids improves symptoms of clinical anxiety. Similarly, findings from a
2019 meta-analysis point to the beneficial effects of omega-3 fatty acids on symptoms of depression. You can check your omega-3 levels by taking the
Omega-3 Index blood test.
10. Try neurofeedback.
Neurofeedback is a form of biofeedback that assesses brainwave activity in real-time and helps you gain control of your brainwaves to reach a desired brain state. A
2017 review shows that neurofeedback has the potential to treat both depression and anxiety.
Depression, anxiety, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
