According to the National Institute of Mental Health (NIMH), one in four adults suffers from a mental illness each year. Additionally, 14.8 million American adults suffer from major depressive disorder, the most pronounced form of depression. Chronic or severe depression is typically treated with medications in conjunction with psychotherapy. Anxiety is a natural response to stressful situations or environments. Learning how to manage your anxiety can prevent the onset of a more severe mental illness. Whether you suffer from depression or anxiety, there are some things you can do on your own at home to treat your symptoms, but you should always make your doctor aware.
Nutrition, Vitamins and Supplements
According to the Mayo Clinic, a deficiency in vitamin B correlates with depression. It is unclear whether a deficiency causes the depression or if it is a result, but ensuring that a sufficient amount of vitamin B is taken addresses both arguments. Consider taking a complex vitamin B supplement that contains vitamin B6. Although not approved by the Food and Drug Administration (FDA), St. John's Wort, also known as hypericum perforatum, has been used actively in Europe to treat depression. S-adenosylmethionine, a chemical found naturally in the body, consists of amino acids, methionine and a combination of other methyl compounds. When released into the body, it interacts positively with vitamin B12 and folic acid, two key elements that can affect mood. Sam-e is a synthetic form of S-adenosylmethionine used to treat depression in Europe. In the United States, sam-e is classified as a dietary supplement. Taking a multivitamin and eating a diet rich in fruits and vegetables (3 to 5 cups per day) can help to maintain balance in the body overall and prevent irritability and increased anxiety.
Exercise
Exercise is a naturally healthy way to treat symptoms of depression. When you exercise, chemicals in your body readjust; neurotransmitters can increase and release endorphins that can enhance your mood. Exercise doesn't always have to equate to a 45-minute or 1-hour exercise routine. Aim for 20 to 30 minutes of solid exercise three times per week. However, if you find that you are feeling anxious or sad, go for a brisk 10-to-15-minute walk around the corner to boost your mood or work off nervous energy.
Breathing Exercises
Breathing exercises are a natural way of increasing the amount of oxygen that goes to the brain and boosting blood flow. They can be done anywhere and require little effort. Try this simple breathing exercise the next time you feel anxious or stressed. Sit up straight and close your eyes. Breathe in for 5 seconds and exhale for 5 seconds. Concentrate on the rise and fall of your chest (instead of the extension and retraction of your stomach) to ensure that you are using the full capacity of your lungs. Do simple breathing as often as necessary when you feel stressed. You can also use simple deep breathing proactively by doing it before you encounter situations you anticipate being stressful (e.g., meetings at work or before making speeches).
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