Most people have probably experienced anxiety when faced with a tough deadline or mild depression after the loss of a loved one. These normal experiences usually resolve naturally. However, some people constantly battle depression and anxiety. If you are faced with constant depression and anxiety with or without a definitive cause, you may need to be evaluated by a physician. However, you can try some natural remedies before seeing the doctor or during times of depression and anxiety that will not be long-lasting.
Exercise
Exercise can improve your mental state and your physical state. If you do not feel like running two miles or lifting weights at the gym, taking a brisk walk can alleviate depression and anxiety. Exercising causes the body to release endorphins and neurotransmitters, such as serotonin, which are the natural chemicals the body produces to create feelings of happiness and euphoria. These are chemicals that are produced or replaced by prescription medications for depression and anxiety.
Conscious Breathing
Conscious breathing is a simple yet powerful exercise. Sit or lie comfortably and focus on every breath as you inhale and exhale. Do not take shallow breaths, but rather take slow, deep breaths. Allow yourself to breath with your belly instead of your upper chest, as this will allow the full expansion of the lower lobes of the lungs and increased oxygenation to body tissues. Display good posture throughout the day, with your shoulders back and spine straight, to facilitate the full movement of each breath throughout your body.
Imagery
Imagery can be useful for calming the mind and promoting relaxation. Think of a peaceful place and situation, such as the mountains. Close your eyes and imagine you are walking through the mountains and watching the wildlife. Breathe in the scents of the pine trees and play in the waterfalls. Being relaxed also promotes the production and excretion of endorphins and neurotransmitters and will help you combat depression and anxiety for hours after completing the exercise.
Meditation
Meditation is a popular practice that many Physicians are now recommending to their clients. While ensuring proper posture, try to clear your mind of all thoughts racing through your mind. The mind is always thinking and by relaxing the mind, you can relax the body. If a thought pops into your head, acknowledge it and then let it pass. Do not focus on a thought or what you are going to cook for supper.
Omega-3 Fatty Acids
Omega-3 fatty acids are recommended by herbalists and alternative medical practitioners for the alleviation of depression and anxiety. Omega-3 fatty acids are found naturally in foods such as cold-water fish, nuts and flax seeds. These can also be purchased as supplements, although they are generally less effective than adding omega-3s to your diet. Consult your physician before starting an omega-3 fatty acid regime to ensure safety concerning your medical conditions and to avoid drug interactions.
