Mental health problems such as memory loss, anxiety, depression, irritability, and insomnia are also associated with deficiencies in vitamin B1. The brain uses this vitamin to help convert glucose or blood sugar into energy. This means that without it, the brain may not have enough energy to function normally.
The Coping Skills: Anxiety worksheet describes four strategies for reducing anxiety. Strategies include deep breathing, progressive muscle relaxation, imagery, and challenging irrational thoughts.
Vitamin B deficiency (B1, B6, B7, B12, B complex) can contribute to depression, anxiety, and mood swings. It is associated with a disruption in the nervous system as well as the circulatory system. B12/B9, or folate, is at the forefront of mood management.
Strategies to cope with anxiety
Relax your body and muscles, and control your breathing. You can do this through exercises such as yoga, guided meditation, mindful meditation, and breathing exercises. Use visualizations, music, and meditation to relax and ease your mind.
Difficult experiences in childhood, adolescence or adulthood are a common trigger for anxiety problems. Going through stress and trauma when you're very young is likely to have a particularly big impact. Experiences which can trigger anxiety problems include things like: physical or emotional abuse.
Guided meditation, positive affirmations or lifestyle changes are just a few things you can try. The best coping strategy for anxiety will be different for each person.
Vitamins as a management tool
Managing stress and anxiety is critical to a healthy and happy life. B-complex, E, C, GABA, and 5-HTP are 5 of the top vitamins which can help with anxiety and stress management.
Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains. Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
How long does it take for magnesium to reduce anxiety? In most cases, magnesium starts working within a week, since it's a fast-acting nutrient. You need to take it consistently to reduce anxiety and help you relax.
According to a review conducted in 2017, one way magnesium helps reduce anxiety is by enhancing brain functions. This same research also suggested that magnesium helps regulate natural brain chemicals, called neurotransmitters. Simply put, these chemicals send messages to the body via nerve cells.
Of note, symptoms of magnesium deficiency and stress are very similar, the most common being fatigue, irritability, and mild anxiety [5,6,7]; further symptoms are shown in Table 1.
Low levels of B-12 and other B vitamins such as vitamin B-6 and folate may be linked to depression. Low levels of a vitamin can result from eating a poor diet or not being able to absorb the vitamins you consume.
Some studies have found people experiencing anxiety have lower levels of vitamin B12, and that people with anxiety and depression at more likely to have a vitamin B12 deficiency.
It is based on the three "C's" of recovery calm your body, correct your thinking, and confront your fears.
Cognitive behavioral therapy (CBT) is the most effective form of psychotherapy for anxiety disorders. Generally a short-term treatment, CBT focuses on teaching you specific skills to improve your symptoms and gradually return to the activities you've avoided because of anxiety.
Since it is possible to suffer with anxiety and a serious medical condition, medical problems must be ruled out with a thorough physical exam. Once this is accomplished, Cognitive Behavioral Therapy (CBT) is the most effective treatment for any form of anxiety including health related anxiety.
Research has indicated that individuals with high emotional reactivity (high neuroticism) and introverted tendencies (low extroversion) are more likely to experience anxiety than other personality types [101].