Five techniques to reduce anxiety

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When we feel anxious alot, it can hurt both our health and the quality of our lives. It can have a domino effect that starts to affect all aspects of our lives, including our sleep, emotions, focus, and digestion, to name just a few.

The path we followed to cause the problem in the first place should be tracked down if we wish to address anything in our bodies. The same applies to experiencing anxiety. Anxiety can travel via a number of different avenues. Take an interest in your body’s route to reach the core of the matter for you.

Here are five methods to assist reduce anxious sensations if they are a persistent problem for you. These methods are based on the many biochemical, nutritional, and emotional ways the body normally feels anxious. To fully get to the bottom of something, it may be necessary to employ numerous ways because there may occasionally be more than one pathway at work.

Reduce or stop using caffeine

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The biochemistry of caffeine in the body has a significant impact. The processes through which the stress hormone adrenaline is produced are affected. Caffeine can only exacerbate the avalanche if your body is receiving signals to produce stress hormones from sources other than just coffee, such as how you feel about time and urgency and how you respond to events in your life. Because caffeine’s half-life is eight hours, its effects may last longer than you might think.

Additionally, each person has a different personal tolerance, or the threshold at which uncomfortable symptoms start to manifest. As a result, each of us has a different upper limit to what our bodies can tolerate before becoming restless, on edge, and argumentative. Leaving that aside, if you experience anxiety often, reducing or temporarily ceasing your caffeine intake will be beneficial. Coffee may be the only thing that needs to change for some people, while for others; cutting back or eliminating caffeine will help the other tactics work better by calming the stress response.

  1. Encourage the creation of progesterone

Progesterone has many benefits, one of which is its potent anti-anxiety properties. All through their lives, many women have sex hormone levels that are below optimal. It can be a sign that you may be low in progesterone if you experience premenstrual spotting, heavy bleeding, PMT, and/or feel as though you can’t get your breath past your heart before your period, notice a rise in anxious feelings and/or sleeplessness in the weeks leading up to menstruation, or as a symptom during the perimenopause years. It can also be a sign if you are prone to depression.

Progesterone is a hormone that is made when an egg is released, and one of its main enemies is the stress hormone. Our bodies produce progesterone primarily in our ovaries throughout the menstrual cycle, but they also produce minor amounts of it in our adrenal glands, which are also the site of the production of our stress hormones. Once menopause has occurred, our only source of progesterone is the adrenal gland.

If your brain tells your body to make stress hormones, it will do that before making other hormones, like progesterone. Because your stress hormones are related to your survival, this is the case. Because your body perceives stress as a threat and does not want you to have a child in a dangerous world, it has the ability to down-regulate your fertility pathways, lowering your progesterone levels even further during the menstrual years. For each of these reasons, lowering your stress hormone production can significantly boost your progesterone production. Licorice and Paeonia work together to promote ovulation, and this combination can also aid to increase progesterone production.

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Consume meals that calm you down.

Sometimes, anxiety symptoms can be caused by the body not getting enough of the nutrients it needs. Therefore, changing your diet to include more whole, natural foods can have an impact. Particular nutrients support the body’s ability to promote calm. These consist of:

Walnuts, flaxseeds, chia seeds, oily salmon, and chia seeds all contain omega-3 fatty acids.

Berry, capsicum, citrus, kale, broccoli, and parsley are all sources of vitamin C.

Leafy green vegetables, seeds, almonds, seaweed, and raw cacao all contain magnesium.

Additionally, pharmaceutical plants might help the body become more serene. These include withania, saffron, and skullcap, among others. A medical herbalist can best adapt medicinal plants to your needs.

Consider how you perceive things.

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Everyone has their own ideas about what things mean based on their own past experiences. They are the result of our interactions as kids with the people in our environment, whether orderly or chaotic. We replay these same meanings as adults, but we typically aren’t even conscious that we’re doing it. When we connect with those around us on a regular basis when we are running a story of “not enoughness,” we will constantly produce this meaning, which may be quite stressful.

Although we have little control over the events of the day, with awareness and practice, we can start to notice how we’re thinking. We need to grasp hold of this ribbon in order to untangle our feelings of anxiety permanently. It’s catching the impressions, ideas, and convictions that will eventually change our biochemistry, our health, how we respond to stress, and how we live.

Promote gut health

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A hormone (neurotransmitter) called serotonin makes us feel joyful, at ease, and content. Supporting good gut health can impact how we feel each day because the gut produces about 80% of the serotonin in the body. Even though many neurotransmitters are made in the gut, we tend to think of mood as something that happens in the brain.

Fermented foods, like sauerkraut, are high in acetic acid, which can assist promote healthy digestion and stomach acid production through a pH gradient that is well-established, allowing for the presence of beneficial microorganisms in the large intestine and improving our mood. You can either purchase them or make your own. Tryptophan, an amino acid that helps serotonin production, can be found in good amounts in dark chocolate. Chocolate also makes the brain make a chemical called anandamide, which has been shown to temporarily stop pain and depression. We also produce dopamine when we consume chocolate, and this can improve many people’s moods. However, excessive chocolate consumption might cause tension in people with high dopamine levels.

There is no one solution that works for everyone when it comes to mood-related issues. While some people feel that chocolate improves their mood, others find it gives them a headache or energize them. Due to its high concentration of tyrosine, an amino acid that aids in the production of dopamine in the brain, bananas, especially ripe bananas can help to regulate dopamine, a feel-good chemical. B group vitamins, such as vitamin B6, and magnesium, both of which are necessary for sleep and a relaxed nervous system, are also abundant in bananas. Tyrosine can also be found in almonds, eggs, and beef.

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