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5 Ways to Cure Anxiety and Depression Naturally

5 Ways to Cure Anxiety and Depression Naturally

Anxiety affects 18 percent of Americans. If you’re female, you’re 60 percent more likely to develop an anxiety disorder.

Even though younger adults are more stressed because they’re under pressure from performing well at school or getting used to their careers, the age bracket with the most clinical anxiety is between 30 to 44 years old. Anti-anxiety pharmaceuticals can carry harmful side effects, but natural anti-anxiety remedies can be effective while also being holistically healthy for you.

Mainstream Medications and Their Problems

Your doctor may diagnose you with an anxiety disorder if you experience any of the following symptoms for longer than a month:

  • Feeling restless all the time
  • Tiring easily
  • Having trouble concentrating or focusing
  • Becoming easily irritated
  • Muscle tension
  • Trouble sleeping
  • Episodes of suddenly becoming extremely afraid without any immediate reason
  • Feeling stressed around others so much so that you avoid places you know many people will be

According to the National Institute of Mental Health, the common medications for anxiety disorders are benzodiazepines, like Clonazepam, Lorazepam, and Alprazolam, which have all been approved by the FDA.

Alprazolam, which you may know as Xanax, binds to receptors in your brain that affect your sleep, muscle relaxation, and safeguards against muscle convulsions.

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Despite Alprazolam’s effectiveness, it also poses significant risks. Some common side effects are clumsiness, depression, lethargy, difficulty concentrating, and muscle coordination loss. The uncommon and worse side effects include coughing, eye paralysis, memory problems, painful urination, and seizures! If you take the drug long-term, you could also experience a lowered sex drive, erectile dysfunction (in men), constipation, and weight loss. In fact, last year researchers linked long-term use of Alprazolam with the development of dementia!

It doesn’t stop there – taking Alprazolam while you’re pregnant can harm your baby because the drug can cross the placenta and permanently weaken your baby’s developing muscles. When your baby is born, Alprazolam also gets into your breast milk and is ingested by your newborn during breastfeeding, which can harm your newborn’s developing respiratory system.

5 Healthy Natural Alternatives

If you want to avoid the potentially devastating side effects of common anti-anxiety drugs, you can try these natural remedies. Always remember to do further research and check with your doctor before taking any medications.

1. Garcinia Cambogia

You’ve probably heard the famous Dr. Oz flaunt how garcinia cambogia can burn your fat. Researchers have also found it may help ease anxiety. Its hydroxycitric acid (HCA) content has been found to boost your serotonin levels. Since low serotonin levels can cause anxiety, taking garcinia cambogia may help treat your anxiety.

It’s best to eat the natural fruit rather than take HCA supplements. Garcinia cambogia supplements can cause serotonin toxicity, which can lead to rapid beating of the heart and high blood pressure because the amount of HCA is more concentrated than that of the actual fruit.

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The well-documented side effects of taking garcinia cambogia supplements are mild headaches, dizziness, and diarrhea. But these are associated with the supplements and not the actual fruit. If you stick to the natural fruit, there may be little to no risk of any side effects.

Almost all fruits are loaded with antioxidants, and garcinia cambogia is no exception. Its xanthones, benzophenones, and flavonoids have antioxidant properties, including lowering your overall inflammation. Abnormally low antioxidants levels have been found to cause dementia, so regularly eating antioxidant-rich foods may help protect your brain. Garcinia cambogia’s antioxidants have also been found to protect you from cancer.

2. Dogbane

Dogbane (formally named Apocynum cannabinum) is a plant used in traditional Chinese medicine and traditional Native American remedies. It’s actually a poison that acts on the heart, but it’s mostly fatal to grazing livestock. For people, the plant was actually used as a heart stimulant.

It’s used to alleviate fevers, rheumatism, asthma, and many other ailments. Researchers also found it has mild dementia-preventing properties. It also has anti-anxiety properties because it produces a small amount of morphine and is a mild opioid.

Don’t take dogbane regularly unless directed by your doctor or a certified alternative health practitioner. Its toxic properties can harm you if taken without professional guidance.

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3. Probiotic-rich Foods

Scientists have discovered that probiotics are beneficial for more than just your tummy. Doctors have found that probiotics can also help alleviate anxiety. In a survey of college psychology students, it was found that students prone to high anxiety who ate more probiotic-rich foods experienced fewer social anxiety symptoms.

Remember that probiotics’ well-known health benefit is alleviating gastrointestinal symptoms, like upset stomachs and diarrhea? Psychology professor Matthew Hillmire, Ph.D., says that since anxiety is often accompanied by gastrointestinal symptoms (like butterflies in your tummy before giving a big speech), probiotics help directly alleviate some of anxiety’s physical symptoms.

He also says that probiotics have been found to help your body respond to stress better, which also helps ease anxiety. How well your body responds to stress affects how susceptible you are to anxiety and other mental disorders.

You can take probiotic supplements or eat probiotic-rich foods, like yogurt and buttermilk.

4. Tryptophan-rich Foods

Just like garcinia cambogia’s HCA, tryptophan raises your body’s serotonin levels, which is one way it protects you from anxiety. Studies also show that directly ingesting tryptophan lowered participants’ bad behaviors and boosted their moods. They also found that tryptophan is an “effective antidepressant.”

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Where can you get your tryptophan? You might automatically think turkey, but plenty of common foods contain twice the amount or more tryptophan than turkey. A serving of light or dark-meat turkey has between 250 to 270 milligrams of tryptophan, but a serving of spinach or eggs has between 600 to 700 milligrams.

5. Exercise

Would you rather take a potentially dementia-causing pill or go for a nice, relaxing walk? Researchers have found that exercise has antidepressant and anxiety-relieving effects. They also found that exercise boosts your brain’s serotonin levels and boosts your tryptophan levels long after you’ve finished your workout.

In fact, the U.K.’s National Institute for Health and Clinical Excellence published a physician’s depression treatment guide that recommends telling patients with mild clinical depression to exercise rather than prescribe antidepressants.

Does it work? Here’s a convincing case study:

Sixty-four social anxiety college patients stared at a dotted outline of a person. The researchers said that people suffering from social anxiety would think the outline is facing them and perceive it as a threat. After walking or jogging on a treadmill for 10 minutes, the participants perceived the outline as staring at them less and their anxiety levels dropped down to the same levels as that of an average person. In fact, they felt far less threatened by their environment in general!

If you’re suffering from anxiety or depression, conventional anti-anxiety medications are costly and can have serious side effects, like dementia, if taken long term. Some of these natural remedies cost less than a dollar a day and not only help treat anxiety and depression, but some help prevent dementia and cancer too! Plus, they’re good for your overall health. If you give them a try and they don’t work for you, simply go back to your previous medications!

Featured photo credit: HASTYWORDS via pixabay.com

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Last Updated on January 21, 2020

5 Proven Memorization Techniques to Make the Most of Your Memory

5 Proven Memorization Techniques to Make the Most of Your Memory

Do you forget stuff every now and then? Are you trying to enhance your memory but not sure how?

All you need is the right memorization techniques to make the most of your memory.

The human brain is fascinating. More specifically, the vast interconnections within our mind. Mendel Kaelen compares the human brain to a hill covered in snow,

“Think of the brain as a hill covered in snow, and thoughts as sleds gliding down that hill. As one sled after another goes down the hill a small number of main trails will appear in the snow. And every time a new sled goes down, it will be drawn into preexisting trails, almost like a magnet. In time it becomes more and more difficulty to glide down the hill on any other path or in a different direction.”

The intent of Kaelen’s discussion is to think of new ways to temporarily flatten the snow. Kaelen remarked,

“The deeply worn trails disappear, and suddenly the sled can go in other directions, exploring new landscapes and, literally, creating new pathways.”

The idea here is to temporarily rewire your brain, or as Michael Pollan remarked in How to Change Your Mind,

“The power to shake the snow globe, disrupting unhealthy patterns of thought and creating a space of flexibility-entropy-in which more salubrious patterns and narratives have an opportunity to coalesce as the snow slowly settles.”

So, how can we rewire our brain allowing deeply worn connections to disappear and new connections to form? The answer is quite simple. We must change the way we store information in our mind.

    Let’s examine 5 specific memorization techniques that will change the way you think and remember information.

    1. Build a Memory Palace

      What is it?

      The method of loci[1] (aka memory palace) is a method of memory enhancement using visualizations with the use of spatial memory. It uses familiar information about your environment to quickly recall information. It is a method that was discussed by Cicero in an ancient dialogue called De Oratore.

      How to use it?

      Ron White discusses in How to Memorize Fast and Easily: Build a Memory Palace, that it’s essentially a room or building that you have memorized and you use locations in the room to store data. Ron informs us,

      “You memorize locations in a room and then you later go back to those locations to retrieve the data that you want to remember.”

      Example

      An easy 5-step example, in the form of a Wiki, can be found at Artofmemory.com. Let’s examine the the steps:

      • Step 1. Choose a place that you know well. For example, your house or office.
      • Step 2. Plan the route and pick specific locations in your route. For example, your front door, bathroom kitchen, etc.
      • Step 3. Decide what you want to memorize. For example, geography, list of items, answers for a test, etc.
      • Step 4. Place one or two items, with a mental image, and place them in your memory palace. Exaggerate your images. For example, use nudity or crazy images forcing it to stick in your mind.
      • Step 5. Make the image into a mnemonic.

      You can learn more about this technique here: How to Build a Memory Palace to Remember More of Everything

      2. Mnemonic

        What is it?

        A mnemonic is a memory device that aids in retention and/or retrieval of information. Mnemonic systems are techniques consciously used to improve memory by helping us use information already stored in long-term memory to make memorization easier.[2]

        How to use it?

        Mnemonics make use of retrieval cues to encode information in our brain allowing for efficient storage and retrieval of the information. The trick is to learn how to easily create mnemonics. If you find that you struggle with creating your own, try the following website: Mnemonic Generator.

        Example

        I recently came across a video using mnemonics to memorize countries. Memorizing Countries using Mnemonics is a video created as an introduction to a class for using memory techniques to learn the names of countries on maps.

        I actively search for videos that provide enormous educational value, yet receive very little exposure. At the time of this writing, this video has received less than 4k views. Let’s examine the video.

        Goal: Create a mnemonic to memorize the countries in the Caribbean (just the countries you need to learn).

        Step 1. Looking at a map – write out each country (for which five were chosen).

        Cuba, Jamaica, Haiti, Dominican Republic, Puerto Rico.

        Step 2. Write the first letter of each country vertically.

        C

        J

        H

        D

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        P

        Step 3. Create a sentence or phrase.

        Cubs

        Just

        Hate

        Doing

        Push-ups

        Cubs just hate doing push-ups. (Cuba Jamaica Haiti Dominican Republic Puerto Rico)

        3. Mnemonic Peg System

          What is it?

          According to Artofmemory.com, a mnemonic peg system is a technique for memorizing lists and it works by memorizing a list of words that are easy to associate with the numbers they represent.[3] These objects are the pegs of the system.

          How to use it?

          The trick is to create a Number Rhyme System with each number having a rhyming mnemonic keyword.

          Example

          Let’s look at an example of a Number Rhyme System:[4]

          0 = hero

          1 = gun

          2 = shoe

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          3 = tree

          4 = door

          5 = hive

          6 = sticks

          7 = heaven

          8 = gate

          9 = line

          Another technique like the Peg system is the Number Shape System.[5] Here you are assigning mnemonic images based on the shape of the number. Watch the following video for an example of this system: Number Shape System for Memorizing Numbers.

          4. Chunking

            What is it?

            Chunking is a way to remember large bits of information by chunking them into smaller pieces of information. We are more likely to then remember the information when we put the small pieces back together to see the entire picture.

            How to use it?

            In the video Chunking – A Learning Technique, we can see that there are several ways to chunk information.

            Example

            Let’s examine a simple example using a nine-digit number.

            Step 1. What is the number you are trying to remember?

            081127882

            Step 2. Cut the number into smaller pieces through chunking.

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            081 – 127 – 882

            Let’s look at one more example from the same video.

            “Piano teachers will first demonstrate an entire song to students. They will then ask their students to practice one measure at a time. Once the part has been learned and the neural connections in the brain have been built, then students go on to the next measure. After all chunks have been played separately, they are combined until the entire piece is connected.”

            5. Transfer of Learning

              What is it?

              Transfer of learning is a way to learn something in one area and apply it in another. Authors of Thinking at Every Desk, Derek and Laura Cabrera inform us about the transfer of learning,

              “If a student has a high transfer skills, she can learn one thing and then teach herself 10, 50, or 100 additional things.”

              How to use it?

              There are two specific ways to use it:

              1. Vertical Transfer (aka Far Transfer). Think of learning something in grade school and applying it another grade or later in life.
              2. Horizontal Transfer (aka Near Transfer). Think of learning a concept in history and applying it in math.

              Example

              I provide a detailed step-by-step example for this technique in this article:

              Learn How to Learn: How to Understand and Connect Difficult Ideas Easily

              The Bottom Line

              The key to using the techniques discussed here is to remember that we must actively think about information.

              We cannot simply drill information into our brain through rote memorization. We must change the way we think about memorization. We must find a way to “shake the snow-globe” in our mind or flatten the snow so that we can create new learning paths.

              Or as Derek and Laura Cabrera point out, we must insert “Thinking” into the equation,

              “Information X Thinking = Knowledge”

              More About Enhancing Memories

              Featured photo credit: Nong Vang via unsplash.com

              Reference

              [1] Remember Everything: Memory Palaces and the Method of Loci
              [2] The Learning Center Exchange: 9 Types of Mnemonics for Better Memory
              [3] Art of Memory: Mnemonic Peg System
              [4] Art of Memory: Number Rhyme System
              [5] Art of Memory: Number Shape System

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