Millions of people suffer from mental conditions in the United States every year. Of those who suffer from such conditions, nearly 19 million suffer from symptoms of depression. Additionally, as many as 40 million Americans suffer from anxiety. More individuals may suffer but remain undiagnosed, especially since the aforementioned statistics include only individuals 18 years and older. There are many treatment options available, including the taking of medications. However, there also are natural ways to lessen the symptoms of depression and anxiety.
Diet
Certain chemicals in the brain are related to the moods an individual experiences. Dopamine, serotonin and oxytocin, for instance, all provide feelings of well-being, closeness and contentment. The production of these chemicals is related to diet. Increasing intake of folic acid, the B vitamins and omega-3 fatty acids therefore may provide relief from depression and anxiety. These can be found in foods like spinach, fish and nuts.
Psychotherapy
Psychotherapy can help alleviate depression and anxiety, because it allows you to discuss the issues related to their symptoms. Often, the simple act of acknowledging the symptoms to another individual can provide some relief, especially if the therapist provides you with feelings of validation and safety.
Exercise
Exercise is an excellent means to improve mental health. Those who exercise commonly experience a boost in mood, because exercise has an impact on the chemical levels in the brain that are related to feelings of contentment and ease. Exercise also can ease anxiety and depression symptoms by providing a safe physical outlet for feelings of tension or sadness, and by elevating self-esteem by allowing you to feel as though you are doing something good for yourself.
Rest
When you do not get enough rest, you can become depressed and anxious because you feel so tired and overwhelmed. This is exacerbated by the fact that lack of sleep lowers the amount of chemicals related to feelings of happiness and contentment. Getting some shut-eye thus can give you a new perspective.
Alternative Techniques
Alternative techniques such as meditation and massage work to relieve depression and anxiety because they relax both the body and the mind. Meditation can help you to see past the present moment and get the bigger picture, while massage can reduce physical symptoms of depression and anxiety, such as tense muscles. As with any treatment, these alternative techniques should be carried out under the supervision of certified professionals.
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