Monday, January 29, 2018

Natural Remedies for Anxiety & Depression

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Natural Anxiety/Depression Treatments
By: Becky Jones

1. Get into a Routine (Personal & Family) This creates feelings of stability. 
2. Set Short Term & Long Term Goals (Example: Make your Bed every day, do the dishes (a clean home is a happy home), read to the kids, go on a walk, etc.) Plan a Vacation. 
3. Exercise- Boosts Endorphins (The “Feel Good” Chemicals) Increases energy, balance, & stamina. Our bodies need to stay active. Exercise daily. 
4. Eat Healthy- This is a biggy. I believe all sickness & healing starts in the gut. Try going off processed foods (especially artificial ingredients & chemicals), caffeine, soda, gluten, sugars, etc. Eat Omega 3's (They are great for the brain & cardiovascular system), Folic Acid, Vitamins (Especially B Vitamins), & Minerals. The 3 main supplements I recommend are: A multivitamin, Omega 3 fish oil, and a probiotic. Eat live foods (fresh vegetables & fruits, sprouts, soaked nuts & seeds, healthy fats (like coconut oil, avocado, nut butters, etc.) Drink Bone broth on an empty stomach for healing the gut. Eat fermented foods to restore gut flora (sauerkraut, kefir, kimchi, etc.) Eating enough fiber, healthy foods, exercise, & water will keep our digestion running smoothly. When we struggle with our digestion it can cause feelings of anxiety or depression. Low Blood Sugar can cause us to have an adrenaline rush, remember to eat on a regular basis to keep your blood sugar levels stable. 
Make sure to get enough Magnesium in your diet.
5. Get Sleep (Try not to nap, you will sleep better at night) I like to rub my homemade Magnesium lotion on my feet before bed, it helps me relax.  I also take Magnesium at night to help me sleep better. Massage & Essential oils help a lot too. 
6. Drink Water. I like to drink about 4 C. in the morning with a splash of lemon (to alkalize the body), about 2 C. of water between each meal, and herbal tea an hour before bed. 
7. Take on Responsibilities- Volunteer, Stay involved, Focus on Others (But don't forget to Self Nourish!!) Chronic Stress from too many responsibilities can have a negative affect on our bodies. Keeping us in a state of constant alertness, even when we aren't in danger. Learn to delegate & balance duties in your life. You'll be glad you did! 
8. Challenge Negative Thoughts- Most of the time those negative thoughts are not true. Replace with Positive (Start a Gratitude Journal. Positive brings more positive. If we focus on Negative it will bring more negative. 
9. Do something new. Are you in a rut? Go to a Museum, read a book on a park bench, volunteer, take a language class. This will encourage a chemical change in the brain and will produce more Dopamine, which is associated with pleasure, enjoyment, & learning. 
10. Try to have Fun. Make time for things you enjoy. Go to the movies, go out with friends for dinner, etc. 
11. Deep Breathing, Stretching, & Yoga. Imagine a beautiful place when you close your eyes. Go there in your mind for at least a few minutes. ;) I love imagining the ocean and the sunset. When we are stressed we tend to breathe shallowly and when we aren't getting enough oxygen, we panic. Take time to breathe! 
12. Get Sunshine. Vitamin D is so important. I feel so much better when I get outside time daily. Nature is so important for the soul. 
13. Reach out for Support. Talk Therapy helps so much!! 
14. Spiritual Connection- Prayer, Fasting (When you fast your body has time to balance your body & hormones and heal. If you can't go without water, do a water fast for 12-24 hours). When you pray say, "Thank you for my healing". Read Scriptures, go to a spiritual place like the temple, church, or nature. 
15. Go to an emotional healer. This can really work out negative energy from past experiences, that may be stuck in the body. 
16. What are your Dreams? Write down what you want your life to be like. What would be ideal for you? Make a vision board and aim for those things. Imagine it, create it. 

17. Relationships. Those around us can have an effect on us, negatively or positively. Let us be a force for good & positive. If those around us are dragging us down, maybe we need to step back and see what we can do about it. 

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