Anxiety and depression are on the rise in America. In October 2023, the Census Bureau and the National Center for Health Statistics reported that 33.5% of adults in the U.S. report symptoms consistent with either anxiety or depression, if not both.
What steps can people take to prevent addressing these challenges? In addition to seeing a doctor, you can explore natural remedies. These are not a cure-all but can support mental wellness and other interventions you are seeking beyond traditional medicine. Holistic techniques include adopting a healthy mental outlook, using the best herbal supplements, and making healthy lifestyle choices.
It all starts with creating a more positive attitude towards life.
Adopting a Healthier Mindset
Life will throw challenges at us. While we do need to respect our emotions and give them space, we also need to ensure that negative thoughts don’t undermine our ability to live life. One of the ways we can avoid depression and anxiety is by learning to adapt to life’s uncertainties.
As we experience challenges that are out of our control, we may feel uncertain about the future. While this is normal, too much uncertainty can lead to chronic stress, which can bring on mental health issues.
There are steps you can take to better cope with uncertainty. When you feel a physical reaction to stress, take steps to get your body back in line with a few moments of quiet meditation. Think about what triggered your stress and work to reduce your response. Reviewing a challenging situation calmly and logically equips us to handle difficulties.
We can also use simple, holistic techniques to support managing our emotions.
Using Holistic Techniques to Reduce Stress
Natural treatments exist for anxiety and depression. Even medical doctors are looking into them because medication does not always relieve symptoms.
The good news is that there is an array of holistic methods to reduce stress and improve mental wellness, as well as relieve symptoms of anxiety or depression. One option is bodywork. You will need to work with a practitioner for modalities such as:
- Massage targeted for your needs, like Swedish massage with hot stones for stress and body aches.
- Acupuncture painlessly uses needles to improve energy in your body, but it may take a few sessions.
- In Shiatsu, practitioners use their hands to release energy instead of needles.
You can also use many techniques without help, such as deep breathing, meditation, or self-hypnosis. These techniques focus your mind on the present moment, making you aware of your body and brain. Self-hypnosis involves all three.
Self-hypnosis requires some training. It involves more intense breathwork and meditation to achieve a goal, like inner calm. This technique allows you to relax on a deeper level, helping remove negative emotions in your subconscious. It lets you alleviate the symptoms of anxiety.
Another helpful option to prevent mental health issues is choosing the best natural medicines and supplements.
Herbal Supplements that Promote Mental Wellness
If you are pursuing herbal remedies, you should talk to your doctor. Also, speak with your pharmacist if you are on medications because they may interact with each other.
Dietician-recommended natural supplements helpful for depression include omega-3, which comes from fish oil, vitamin D, and B-complex vitamins. St. John’s Wort is another option, but it may interfere with medications, so do not use it without professional advice.
Several herbal remedies help with anxiety, including ashwagandha, passionflower, lemon balm, Rhodiola, and valerian root. You can also choose a tea infused with herbs by selecting brands formulated to address anxiety.
Reducing stress, however, is not just about finding remedies. It’s also about making the best choices to support good health.
Healthy Lifestyle Choices that Support Emotional Wellness
People often minimize the impact of their surroundings. However, creating a lifestyle that reduces stress may be simpler than we think. For example, we can make healthy food by reducing items that may increase anxiety, like coffee. We can cut back on alcohol, which is a depressant that affects the central nervous system, causing you to use up all your serotonin. And we can better cope with stress if we consistently strive for a good night’s sleep.
However, our living space can also contribute to our health and well-being. If most of your space is for others or dedicated to activities, you can create your own private retreat space with a zen den to help maximize relaxation.
To create your relaxation sanctuary, choose a room or area that makes you feel good when you walk into it. It’s likely going to be a sunny area of your home. Once you’ve found a place, you can add a comfortable chair or a yoga mat for meditation and practice, if you prefer. Use neutral colors and minimal furnishings to decorate. Add accents like plants or nature photos, and set up a diffuser with relaxing essential oil blends.
A great activity you can do in your zen den is journaling to ease anxiety and depression. Writing provides a place to dump all those negative thoughts. Do this early in the day to clear your mind of them. You can also use a journal to list the good things that happen and explore your emotions. Journaling provides an outlet for managing stress and appreciating life.
Finally, spending time in nature has many benefits, including improved mental and physical health. Accessing nature can physically lower blood pressure, boost immune system support, and improve sleep by regulating circadian rhythms. Studies also show that it improves recovery for those who are sick and may reduce allergy sensitivity.
Immersion in nature benefits mental health by reducing stress, improving happiness, and lowering depression, according to research. Exposure to nature may improve short-term memory, vision, and creativity. Spending time in natural landscapes brings feelings of health and healing. It’s a simple way to improve overall well-being.
Anxiety and depression don’t have to win the day. Take steps to adopt a healthier mindset, use natural remedies, and make holistic lifestyle choices that support mental wellness. Small changes can bring big benefits, helping you live a more joyful life.
