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5 Ways to Cure Anxiety and Depression Naturally

5 Ways to Cure Anxiety and Depression Naturally
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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!

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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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Published on November 23, 2020

How to Develop Big Picture Thinking And Think More Clearly

How to Develop Big Picture Thinking And Think More Clearly
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Your neighbors downstairs are playing loud music. Again. How do they not get tired of partying? And why do they choose songs with such a heavy downbeat that the glass in your cupboard is vibrating every two seconds? What can you do to get some peace that you deserve? What should you?

Human mind tends to go in circles whenever faced with a problem without a clear solution. It becomes easy to forget the big picture and get lost in anger and self-pity, wasting our precious time, energy and enthusiasm.

Would it not be nice if we always remembered to put things in perspective?

Would it not be more efficient to face all kinds of problems, from tiny annoyances to life-changing emergencies, with a calm demeanor, sharp focus and fearless determination to promptly take the most efficient action possible?

Alas, humans are not like that. All too often we let anxiety or greed get the best of us and make a rushed or shortsighted decision that we quickly come to regret. Other times, we spend weeks or months at an impasse, rehashing the exact same arguments, unable to accept the compromise required to move forward with any of the available options.

Buddhists talk about getting lost in the “small self.” In this state of mind, we literally forget the big picture and focus on the small one. We start taking our daily problems too personally and, paradoxically, becomes less capable of solving them in an efficient manner. And this is the opposite of big picture thinking.

Let me share with you a story related to big picture thinking…

In 1812, the French army of Napoleon Bonaparte invaded Russia.[1] After a decisive Battle of Borodino, the capture of Moscow and therefore Napoleon’s victory in the war seemed inevitable.

Unexpectedly, the Russian Commander-in-Chief Mikhail Kutuzov made a highly controversial decision of retreating and allowing the French to capture Moscow. Much of the population had been evacuated taking supplies with them. The city itself was set on fire and large parts of it burned into the ground.

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After waiting in vain for Russia to capitulate, Napoleon had to retreat in the middle of a bitterly cold winter. He won the battle but lost the war. The campaign ended in a disaster and the near destruction of the French army.

What can we learn from this historical lesson?

1. Focus on the Consequences

Napoleon focused on the important part: capturing Moscow. Nobody could accuse him of thinking small. Yet he overlooked that the Russian army could still fight even after giving up the country’s most important city.

So was Moscow not an important target after all?

Success expert Brian Tracy has a litmus test: things are important to the extent that they have important consequences. Things are unimportant to the extent that they have no important consequences.[2]

When faced with a choice, ask yourself, what would be the consequences of each option?

  • Want to spend an hour studying or watching the new series on Netflix? What would be the consequences of each option? Netflix can sometimes be a better choice, but it helps to put things in perspective.
  • Want to maintain your apartment by yourself or to pay a cleaning service? Would would be the consequences of each option?
  • Want to meet up for coffee with this acquaintance of yours or catch up on your work instead? What would be the consequences of each option?

The choice can be different for different people. An aspiring filmmaker may have a legitimate reason for choosing Netflix. Personally, cleaning your own apartment can be relaxing and nourishing even if the economics of hiring a cleaner looks compelling because you are earning a high hourly rate.

This is where you will need a basic idea of who you are — what are your goals, values and aspirations.

2. Flip Defeat Into Victory

Kutuzov managed to turn Russia’s defeat into a historic victory by recasting the problem in a wider context: losing Moscow need not mean losing the war.

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Despite the symbolic meaning attached to the Kremlin, the churches, the priceless treasures that had been stored in the city for centuries, the outcome of the campaign was ultimately determined by the strength of the remaining armies.

If you can adopt this result-oriented perspective, many of your personal defeats may be flipped into victories as well. Few events in a human life are absolutely good or absolutely bad, and it usually takes many years to recognize in retrospect, what role a particular encounter did play in your story.

Therefore we have every reason to look for the good in the things that happen to us.

This is a very practical attitude, far from baseless “positive thinking.” After all, if something unfortunate has happened to you and you find good sides in this circumstance, you will then be better positioned to take advantage of those good sides.

Say your noisy neighbors are affecting your productivity. What if it is a blessing in disguise? How can you turn this defeat into a victory?

  • Perhaps you are too serious about life and could learn how to have more fun. Join your neighbors or go out for a walk instead of working;
  • Perhaps you only wanted to be productive while instead procrastinated on social media. Now that your procrastination has been interrupted, stop and acknowledge this much greater obstacle to your productivity;
  • Perhaps you are too sensitive to interference. Take this opportunity to practice ignoring the noise and doing your best anyway;
  • Perhaps you have a victim mentality and the feeling of unfairness drains you more than any actual nuisance your neighbors might have caused. Try accepting this lapse in your productivity the way you would accept bad weather.

Get used to finding opportunities in your problems. This is the quintessential big picture thinking.

3. Ask for Advice

Both Napoleon and Kutuzov had trusted advisers to discuss their affairs with. In general, getting a different perspective — or several — can only help inform your understanding and lead to better decisions. Just ensure that the people giving you advice are competent in the particular area where experience is needed.

Paying money for advice can also be a wise investment. Lawyers, tax accountants, medical doctors spend years learning how to assist people like yourself in living more successful, more fulfilling lives.

A quick legal consultation can save you a fortune down the line or even keep you out of big trouble. A medical check-up can uncover potential issues and help keep you healthy and active for years to come.

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Even big, complex dilemmas at your job or in your romantic relationship can be tackled more effectively by partnering up with a coach or a therapist or, of course, with the help of a wise friend.

4. Beware of Biased Advice

Many imperfect decisions occur in response to an imperfect piece of advice that you choose to act on. This advice often comes from a biased party.

For example, we are often encouraged to buy something that we supposedly need:

  • Protect your skin from harmful UV rays by using a special lotion.
  • Fortify your health by taking multivitamins.
  • Connect with your friends by sending them elaborate gifts.
  • Brighten your weekend by consuming a delicious pastry.
  • Become more productive by getting a faster computer.

However, most purchases are unnecessary.

Some, such as the sunscreen, do have legitimate benefits when used properly.[3] Others, such as multivitamins, only make a difference for a small group of people.[4]

Advertisers of those benefits inevitably want to narrow your focus in order to overstate the importance of their product. They frequently present it as the only solution to your problem, whether real or imaginary.

After all,

  • Skin can also be protected from the sun by wearing appropriate clothing.
  • Health can be better fortified by consuming a balanced diet and getting regular exercise.
  • Spending time or talking on the phone with your friends is the foremost way of connecting with them, and it is virtually free.
  • Your weekend can be brightened by doing something that you love.
  • You can become more productive by focusing on the tasks that have the most important consequences. A faster computer can, in fact, decrease productivity by making it easier to multitask and by enabling your favorite distractions.

There are other sources of imperfect advice. Politicians also frequently want us to focus on a particular “big picture,” to the exclusion of the alternatives.

Even loving parents can be guilty of the same. They can advise their children to pick a career path that is safe and respectable, based on their “big picture” that in life one has to make a living. A child may disagree, however, based on another “big picture” that one’s life has to have meaning and fulfillment.

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Bottom Line

It is human nature to make rushed, emotional decisions based on incomplete information, then regret those decisions later on.

You can protect yourself from poor judgment by striving to attain the big picture when careful consideration is called for.

Focus on the consequences of your decision before considering how you feel about it.

Play with the cards you’ve been dealt, but look for opportunities in each situation and you will find them.

Ask knowledgeable mentors for advice, but beware of biased people who have an opinion, but do not necessarily have your best interest in mind.

Yet remember, true big picture thinking comes from hard-won experience. Legendary military commanders Napoleon Bonaparte and Mikhail Kutuzov were both injured on the battlefield.

Clear thinking comes from putting your big picture to the test of reality.

More Tips on Thinking Clearly

Featured photo credit: Haneen Krimly via unsplash.com

Reference

[1] Wikipedia: French invasion of Russia
[2] Brian Tracy: No Excuses!: The Power of Self-Discipline
[3] American Academy of Dermatology: Say Yes to Sun Protection
[4] Harvard Medical School: Do multivitamins make you healthier?

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