Blueberries. When we're anxious and stressed, our bodies crave vitamin C to help repair and protect our cells, and blueberries are packed full of it. Small but mighty, blueberries are bursting with antioxidants and vitamin C which have been shown to provide anxiety relief.
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.
Eating more fruits and veggies in general has also been linked to decreased symptoms of anxiety and depression and increased happiness levels.
Apples. If you haven't had an apple a day in awhile, it might be a good time to start. The high levels of antioxidants may help lessen the symptoms of anxiety (anxiety is thought to be correlated with a lowered total antioxidant state).
The B-vitamins in bananas, like folate and vitamin B6, are key to the production of serotonin, which can help improve your mood and reduce anxiety.
Citrus Fruits and Strawberries Contain Vitamin C, Which Help Fight Stress. Some studies have found that high levels of vitamin C may help ease stress levels.
Kiwis are rich in folate, vitamin C, and E. According to research, oxidative stress plays an important role in anxiety. The combination of nutrients in a kiwi aid in the reduction of oxidative stress, which can result in chronic inflammation that science shows plays a part in many mental health conditions.
A big event or a buildup of smaller stressful life situations may trigger excessive anxiety — for example, a death in the family, work stress or ongoing worry about finances. Personality. People with certain personality types are more prone to anxiety disorders than others are.
Psychotherapy (talk therapy)
Psychotherapy helps to manage both the physical and psychological aspects of anxiety disorders. A well-known and effective type of psychotherapy is cognitive behavioral therapy (CBT). CBT helps you understand the connections between your thoughts, feelings, and behavior.
Symptoms of High-Functioning Anxiety
Excessive anxiety or worry on most days for at least six months. Restlessness. Difficulty concentrating. Being easily fatigued.
If you take magnesium as a supplement, studies that showed that magnesium can have anti-anxiety effects generally used dosages of between 75 and 360 mg a day, according to the 2017 review. It's best to consult a healthcare practitioner before taking any supplement so you know the correct dose for you.
Food rich in B vitamins, such as avocados and almonds, have been shown to reduce stress and anxiety.
In addition, bromelain has been shown to improve mental health. A clinical study found that in 77 adults, ratings of anxiety before and after taking 400 mg of bromelain improved by 8.9%, as compared to 6.8% in adults who took a lower dose of 200 mg.
Many fruits can also help boost your mood by boosting serotonin levels. Kiwi, sour cherries, bananas, plantains, plums, pineapples, and tomatoes are each high in serotonin.
Choose lean protein: Focus on consuming lean protein sources such as poultry, fish, eggs and plant-based proteins like beans, peas, nuts, nut butters, and soy products. Increase physical activity: All diet programs emphasize the importance of including exercise.
The researchers narrowed down the top 10 raw fruits and vegetables they found to be associated with better mental health and fewer symptoms of depression. These include carrots, dark leafy greens such as spinach, lettuce, cucumber, apples, bananas, grapefruit, other citrus fruits, fresh berries, and kiwifruit.
The University of Maryland Medical Center published their findings on how large deficiencies of vitamin B-6 can lead to irritability, depression, anxiety, and difficulty concentrating along with the loss of short-term memory.