5 Natural Ways To Improve Your Mental Health
There are a few things you can do to support your mental health. If you want to improve symptoms of anxiety, mood swings, or depression, try the following natural tips.
According to a new Johns Hopkins analysis, 30 minutes of daily meditation may significantly alleviate anxiety symptoms and act as an antidepressant. Additionally, this half an hour every day is all it takes to produce a measurable change in the brain. Meditation encourages mindfulness and removes chaotic thoughts from your mind. It trains you to replace these thoughts with an intrinsic sense of calm, thereby relieving stress and anxiety.
This may involve a learning curve, but meditation has the power to reframe your outlook on life when done right. However, just like physical exercise, mindfulness needs to happen regularly for you to see the results. You can get started with guided meditations on an app like Headspace, which offers multiple meditation packs based on different life events or feelings.
Find comfort in chamomile
There is a reason why chamomile tea is the most common home remedy for soothing an upset person. However, this isn’t just myth, it is backed by science. In fact, a 2009 study found that chamomile doesn’t only have calming properties, but that it is also a powerful ally against generalized anxiety disorder. In the study, subjects who took chamomile capsules of 220 milligrams up to five times daily experienced less powerful anxiety symptoms than those who were given a placebo.
Taking a chamomile supplement is more or less the same as drinking the tea, except the effects are more concentrated and potent. As an added benefit, chamomile also helps to calm frayed nerves and promote sleep.
Diet against depression
Whether it’s sleeplessness, muscle pain, or mental health, you can significantly improve your health and strengthen your body by ensuring you follow the right diet. While there is no magic diet that can get rid of depression or anxiety, taking in certain nutrients can ease the symptoms and empower you to handle it better. Increase consumption of Omega 3 oils (salmon, cod, sardines, walnuts, pumpkin seed) to ensure that your nerves and neurotransmitters stay healthy.
Other foods that help with anxiety, stress, and other related conditions include asparagus, avocado, blueberries, turkey, almonds, yogurt, kale, and salmon. However, it is also important to maintain a watchful eye on how much you eat – if depression tends to make you overeat, a more prudent strategy would be first to gain control of your eating habits.
Get enough sleep
As if stress, anxiety, and depression don’t already make it hard enough to get good quality sleep, getting too little or poor-quality sleep can make these conditions worse. One of the best things you can do to ease stress and boost your mood is to have a decent night’s rest. This also protects your heart health, improves cognitive functioning, as well as reducing snack cravings.
While it may be challenging at first, you can set yourself up for restful sleep by making changes to your lifestyle. This involves a sleep schedule with the same wake-up and bedtime every day as well as not napping throughout the day. You should also remove all distractions from your bedroom and turn it into the kind of restful environment that induces sleep.
CBD has been a game-changer in the area of natural supplements for stress, anxiety, and depression. Hemp contains many different natural components, including CBD, CBG, CBN, and CBC. It’s important to note that, unlike THC which is present in very low volumes, CBD does not cause psychoactive effects (it doesn’t make you feel high). It has several beneficial health properties, such as supporting restful sleep and helping manage pain, and is also effective in calming the nervous system and easing stress, anxiety, and depression.
CBD interacts with the endocannabinoid system, a system naturally occurring in your body that plays a key role in the stress response and regulation of our mood. It alleviates the side effects of stress, supports homeostasis throughout the body (improving your ability to manage and recover from environmental stressors), slows down hyperactive thoughts by promoting GABA activity, and also regulates serotonin receptors.
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*Tip: You can use the Emotional Freedom Technique (EFT) whenever you experience a panic attack, have generalized anxiety, or want to calm down. This self-directed therapeutic modality is based on tapping on certain acupressure points on the face and chest and can be done anywhere. It has helped treat PSTD in both war veterans and active military. Learn how to do EFT in this guide.