Surprising Ways To Beat Anxiety And Become Mentally Strong – According To Science - Herbs Info

Surprising Ways To Beat Anxiety And Become Mentally Strong – According To Science

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Surprising Ways To Beat Anxiety And Become Mentally Strong – According To Science
Photo – DasWortgewand – pixabay.com

Since time immemorial, being on the constant lookout for danger has ensured the survival of our ancestors and forefathers. So, it is human nature to worry or have anxiety. Humans have retained anxiety from our primal environment, according to evolutionary psychologists. [1]



Anxiety can present in several ways including stuttering, sweating, blushing, fear, restlessness, inability to focus, insomnia, panic attack, or an upset stomach. There are standard medical treatments for anxiety including medications, cognitive behavioral therapy, and/or a combination of the two.

However here we present a collection of research-backed natural strategies for combating anxiety. There are natural ways to beat anxiety disorders without going for time-consuming and expensive drugs and therapy.



1. Eat Healthy

A diet rich in omega-3 fatty acids and B vitamins is important since both were found to have a positive impact on the stimulation of mental health. A 2013 study published in the journal ISRN Psychiatry confirmed the effectiveness of a vitamin B complex nutritional supplement at improving depressive and anxiety symptoms. [3]

2. Listen To Soothing And Relaxing Music

Music can have a powerful impact on our emotions. The beneficial health effect of music listening on stress was affirmed by a 2013 study that first appeared online in the journal PLoS One. The study explored music’’s effects on the emotional and cognitive domains of the human stress response. [4]

3. Get Enough Sleep



Sufficient sleep is imperative if you want to cut down your anxiety and stress levels. Researchers from the University of California, Berkeley revealed the link between lack of sleep and stimulation of the brain regions that contribute to excessive worrying. They noted the vulnerability of innate worriers to the impact of insufficient sleep. [5]

4. Consider Mindful Meditation

Mindful meditation is an effective tool for treating anxiety, says Dr. Elizabeth Hoge, a psychiatrist at Massachusetts General Hospital’s Center for Anxiety and Traumatic Stress Disorders. A study published in JAMA Internal Medicine posited the importance of mindful meditation to easing anxiety, depression, and pain. [6]

5. Laugh A Lot

Many physicians are supporting the view that humor comes handy in lightening your emotional baggage and inspiring hope. The therapeutic benefits of laughter in mental health were the subject of a 2016 study conducted by Japanese researchers. The study presented laughter therapy as a single or adjuvant therapy for people with depression. [7]

6. Regular Exercise

Science has already proven the psychological benefits of exercise. Several studies have shown the ability of exercising to cut down the effects of stress and anxiety. These studies highlight the importance of following a regular exercise schedule to assist the stimulation of the production of endorphins and the body’’s mood enhancers. [8]

7. Help Others

According to Jewish neurologist Viktor Frankl, having a regular connection to other people is a potent buffer against poor mental health. An article available in the open access journal BMC Public Health explored the link between volunteering and lower depression. The paper was published by Dr. Suzanne Richards and her team at the University of Exeter Medical School. [9] Doing something for others makes you feel good about yourself, plain and simple. Have you done a random act of kindness today?

Further Reading:

5 Herbs That Relieve Anxiety

Top 10 Easy Home Remedies For Anxiety

Panic Attacks And Anxiety Linked To Low Vitamin B6 And Iron levels

References:

[1] John S. Price. September 2003. Dialogues in Clinical Neuroscience. Evolutionary aspects of anxiety disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181631/

[2] U.S. Department of Health and Human Services. National Center for Complementary and Integrative Health. Anxiety. https://nccih.nih.gov/health/anxiety

[3] Lewis JE et al. 2013. The effect of methylated vitamin B complex on depressive and anxiety symptoms and quality of life in adults with depression. https://www.ncbi.nlm.nih.gov/pubmed/23738221

[4] Thoma MV et al. 2013. The Effect of Music on the Human Stress Response. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3734071/

[5] Yasmin Anwar. June 25, 2013. Tired and edgy? Sleep deprivation boosts anticipatory anxiety. http://news.berkeley.edu/2013/06/25/anticipate-the-worst/

[6] Goyal M et al. 2014. Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4142584/

[7] Yim J. 2016. Therapeutic Benefits of Laughter in Mental Health: A Theoretical Review. https://www.ncbi.nlm.nih.gov/pubmed/27439375

[8] Peter Salmon. 2001. Clinical Psychology Review. Effects of Physical Exercise on Anxiety, Depression, and Sensitivity To Stress: A Unifying Theory. http://docshare01.docshare.tips/files/26279/262791151.pdf

[9] Jenkinson CE et al. 2013. Is volunteering a public health intervention? A systematic review and meta-analysis of the health and survival of volunteers. https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-13-773



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