Hey, Psych2Goers! Before we begin, we want to give every one of you a big thank you. We, at Psych2Go, are individuals
who work hard every day to provide quality content
for you all to see. Thanks to you,
we are closer to reaching our goal of making psychology
more accessible to everyone. Now, onto the video. Anxiety and depression
may be confusing, especially if a person
is struggling with both. These mental disorders
can be comorbid, meaning someone with depression,
can also have anxiety symptoms and vice versa. But first, what exactly is
anxiety and depression? According to Medical News Today, anxiety disorders occur when
a person regularly feels disproportional
levels of distress, worry, or fear over an
emotional trigger, while depression is
a mood disorder characterized by persistently
low mood in a feeling of sadness
and loss of interest. Living with both disorders
can be challenging. Let’s have a look at the different and common
symptoms of anxiety and depression. Some anxiety symptoms are,
but not limited to, excessive and ongoing worry
and tension, an unrealistic view of problems, a sense of impending danger,
panic or doom, restlessness or fatigue, the need to go to
the bathroom frequently, and insomnia. Some depression symptoms are, but again, not limited to, the feeling of being hopeless, the loss of interest in things,
or activities you once enjoyed, appetite changes and weight
fluctuations, insomnia or hypersomnia, suicidal thoughts or attempts,
and self-harming. Some common symptoms
between the two appear to be insomnia,
fatigue, and irritability, all of which impair your ability
to perform everyday tasks. Both mental disorders, although
different, share symptoms making it difficult to understand
which is which. The differences can be observed
in how anxiety and depression manifest. Anxiety disorders are oriented
toward the future. It is characterized by excessive
fear and worry, which in turn, will affect the person’s
behavior. This occurs when people
overestimate the danger in situations. In severe cases, people will avoid
the situation that causes them anxiety. Individuals can experience
sensations of impending doom or feeling on edge 24/7. If the anxiety disorder is not
controlled on time, people can experience
panic attacks, and their daily functions
will become affected.
Depressive disorders,
on the other hand, are oriented towards the past. People tend to fixate on
negative situations that impact them. Individuals experience diminished
interest in most activities if not all. Physically, depressed people can
exhibit psychomotor retardation. This includes slowed speech
and decreased movement. Depression also affects
sleeping patterns. People will either sleep too little,
which can lead to insomnia, or too much, which can
lead to hypersomnia. Individuals with depression have
feelings of worthlessness, guilt, or emptiness. In severe cases, people will have recurrent
thoughts of death, and suicide, or make attempts
to do so. We hope this video
helps you understand what you or a loved one
may be going through. Please, keep in mind that
if you’re struggling with either or both disorders,
you are not alone. Asking for help
does not make you weak. So, please don’t feel ashamed
to do so. If you think you may be
exhibiting signs of anxiety or depression, please see a licensed professional. Feel free to share your story
with us in the comments below. If you thought this video was helpful,
please give us a like and share this with someone
you think could use the help. If you want to watch more
videos related to this topic, try checking out our
mental health care playlist. If you want more psychology content,
be sure to subscribe and as always,
thanks for watching!
As found on YouTubeAnxiety disorders, phobias, and chronic panic attacks affect millions of people all over the world. Often, treatment consists of medications used to reduce anxiety, but these medications don’t work for everyone. Many people are too afraid to explore the real reason why they have anxiety or they’re too embarrassed to seek medical attention. Instead, they suffer for years struggling to learn how to cope with this condition, alone. More often than not this results in the person avoiding many of the places and activities they once loved because they’re so afraid they’ll have a panic attack in public.
If you’re tired of trying new medications that don’t work or you’re looking for an all-natural approach to anxiety treatment, the 60 Second Panic Solution program can help.
(upbeat music) – [Narrator] Hey Psych2goers,
welcome back to another video. Thank you so much for
all the love and support that you’ve given us. Our mission is to make mental health and psychology more
accessible to everyone. Today, we’ve invited Emma
McAdam, a licensed marriage and family therapist shares
her insights on depression and some tips on how to cope with it. Her channel is therapy in a nutshell, you can check it out in the
link in the description below. With that said, let’s get started. History of depression
in my family and myself, just like physical health, you have to maintain it by
taking care of your body with exercise eating the right food, and going to the doctor
when you’re injured or ill. With mental health, you also have to take daily action to be healthy. And when things are stressful, I have to take extra care
to manage my mental health. So for example, when I was in grad school or when I was pregnant or
postpartum, and right now when we as a global community
are fighting a pandemic, we all have to take a little extra care of our mental health. What I’m going to talk about today is more about maintaining mental health than it is about getting out of the
deepest pit of depression. When you’re deep in a depressive episode, it can be really hard to see any light. It feels like you’re
at the bottom of a pit and can’t imagine what it
feels like to be out of it. At that place, often, all
you can do is tiny steps and hopefully get some
help to get out of there. So don’t allow yourself to
get overwhelmed by my routine. Just choose one little thing to start with and then take the next step when you can. Number one is the morning routine. So the first thing I do every day is get on my knees and pray. I express gratitude for
the day of my life and for the opportunity I have
to do good in the world. And that connection with God for me helps me feel loved and
purposeful throughout my day. If you’re not religious you could do some meditation
or a breathing exercise here. I try not to look at my phone
first thing in the morning because I wanna start
my day intentionally, the way I want it to be. If I open social media I’m letting others choose what I take in and that could be positive,
negative, stressful, uplifting, or critical. And so I just choose to start
my day with some quiet time. I do a little reading and
then I write out my goals and priorities for the day. And right now with all the
news, that’s frightening. I choose to listen to the news
around lunchtime, once a day so that I don’t get
constantly stressed out and have time to process
it during my waking hours. And speaking of waking hours let’s talk about sleep for a minute. I have three kids, five and under. So I usually wake up before
them to get some quiet time to set my intention for the day. My natural wake-up time
is around 5:00 a.m. I don’t usually set an
alarm, but to wake up I often go to bed between
9.00 to 10:00 p.m. I’m not fighting my natural biorhythms. I just listen to my body. And this is the schedule that
works best for me. Many people, might
have different sleep needs or different schedules. Sleep is super important
to managing depression. There’s a massive correlation
between sleep problems and depression. Lack of sleep can cause depression and getting good sleep can
let your brain heal from depression. So I value my sleep. I have old friends who nicknamed me 905 because I often go to bed at that time. And I miss out on some fun for sure, but it’s what keeps me healthy. So it’s worth it for me. For each person, your
sleep needs are different but getting enough sleep can
make a big difference. One study found that 87%
of people with depression who resolved their insomnia significantly decreased
their depression symptoms. Number two, get dressed and showered. So after waking up refreshed
and taking quiet time to pray, study, and set my intentions for the day, I make sure to get showered and dressed. I found that this can be
hard when you’re depressed, but being clean and dressed
helps me feel more energetic and gets rid of my excuses. I mean, if I have yesterday’s
makeup all over my face and I’m wearing PJs, it
makes it hard for me to want to go out and see friends or
be social or get things done. So just get dressed for the day. Then I take my multivitamins. And if I remember I take
my omega-3 supplements, and nutrition is an important
part of my routine as well. I try to eat a lot of plants
and not too much sugar or processed foods, but I’m not going to go into
that too much right now. Number three, exercise. The other essential part of my mental health
maintenance is exercise. There’s so much research
that proves that exercise is great for mental health. It helps clear brain fog, and it helps reduce stress
chemicals in your brain. I feel like when I exercise,
it just works through a backlog of pent-up emotions and
I can feel my body relax.
I think it also helps me deal
with anger and frustration. And I just like it. I know a lot of people
exercise in the morning, but for me back when I worked full-time, I used to always go climbing or for a hike or run after work. That’s when I needed it the most. And it was hard for me to
get motivated in the morning but by afternoon, I was
looking forward to it. Now that I’m a full-time mom, I have to be more creative
in how I get my exercise in. I often just work out
in the yard, gardening, digging in the dirt, and
running around the yard with my wheelbarrow, or I’ll do some yoga on TV
or go for a walk with my kids or pull them behind my bike. Now that we’re stuck in our homes with the coronavirus pandemic, I’m doing more inside workouts. I like the seven-minute
workouts on my phone or The Fitness Marshall on YouTube. Number four is nature time. This takes me back to another aspect of my mental health routine
that is important to me. Outside time. I need nature. I need to see the sky
and soak in some sun. I’m fortunate to live
in a beautiful place. And I take advantage of
that by getting outside. There is some research showing
that sunshine nature and being outside change our physiology. It slows our heart rate and decreases the stress
chemicals and stuff. But regardless of the research, I can just feel the difference for me. If you can’t get outside,
open your windows, and sit on your porch. Or if you can’t do any of that then you can spend some time looking at beautiful landscape
photography or a nature film. Your brain can bring to mind the feelings of nature just by imagining it. Number five is my evening routine. My evening routine looks
like getting my kids to bed and then taking some
quiet time for myself. I usually take a hot bath and read a book or an archeology journal. I’m kinda nerdy, but that’s what I like. Even though I have very few hours to work on my passion project, these videos, I don’t usually work in the evenings, because it would just
stress me out a little and I need the downtime to stay healthy. So then before bed, I write in my journal, I often take the time
to write about my wins and accomplishments of the day
so that I can remember them because it’s my natural habit to dwell on my mistakes and shortcomings. So I write about my wins
and then I pray a prayer of gratitude and talk with my
heavenly father about my day. Again, gratitude practice
is an essential habit of mental health, and it’s been shown to be an effective
treatment for depression. So you can pray about it like me, express gratitude as a family,
which we do at dinner time, or write about it, whatever works for you. And then I go to bed. I try not to spend too much
time looking at screens before bed, but if I do, I
choose some calming documentary or a mudlarking channel
like Nikola Whites. If you don’t know what mudlarking is, it’s just finding
historical bits of treasures on themes in London. Anyway, I find it relaxing. I encourage people not to be on TV because it’s just not
super great for your brain. But if you do choose a
short and calming show. Lastly, other self-care. For me, that includes scheduling
and some time for my hobby. I have tons of hobbies, but
because I’m so busy with kids I don’t have
time to do most of them I make sure to carve
out about two hours a week to do at least one of them. Right now that’s metal detecting which is something fun
and relaxing for me. I put it on the calendar so
that I make sure it happens. I also take the Sabbath
off, no work, no housework. I don’t check my work email. I let my brain completely
focus on other things. Mostly my family, which
is also exhausting, but it’s a day that is
different from the others. And I make sure to have
social time as well. Having social interactions
is essential for mental health. Our brains are inherently social. We are social creatures. So right now this is going
to be an extra challenge with the Coronavirus. I’m taking the time to
call up old friends. I have some groups I’m
hanging out with on Zoom and when we’re not on lockdown I meet up with friends
to let the kids play or to go out to lunch or whatever. So there you have it. My daily routine to
maintain mental health. I have a careful morning routine. I make sure to get enough sleep. I get dressed every day. I exercise and get some outside time, I carve out time to relax each
evening, practice gratitude, and acknowledge my successes of the day. And once a week, I make sure to get out and do something just
for me, stress, anxiety, and social isolation can
all contribute to depression but you can prevent depression
during stressful times like the pandemic and social distancing by using daily habits that
promote mental health. Depression is treatable and there are some simple
things you can do every day to prevent depression and
stay mentally healthy. I hope you can find some things from this list that help you figure out a way to maintain your mental health. Today, this week, and
during the crazy pandemic that we’re going through. And remember, you’re braver than you know and stronger than you think. Thanks for watching and take care. If you enjoyed this video and would like to learn more
about therapy, mental health, and what you can do to improve depression, anxiety, or other mental illnesses, check out Emma’s channel,
Therapy, in a Nutshell, the link will be in the description.
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– Hey Psych2Goers, welcome back. Think you've never
experienced anxiety before? Well, you might not have realized it because people experience
anxiety in different ways. Your idea of anxiety might not align with
how you experience it. And you may not notice anxiety in someone who grapples with it privately. So, it's important to
remember to always be kind because you can never know
what others are struggling with when they're alone. If you're dealing with anxiety, know that you're not alone
in facing these challenges. Anxiety is a normal part of life.
It alerts us to dangers
and helps us prepare for a wide variety of situations. But according to the Diagnostic and Statistical
Manual of Mental Disorders, DSM, anxiety becomes a disorder
when it starts to impact daily functioning and
different aspects of life. With that said, here are five things people with anxiety secretly do alone. Number one, overthink,
overthink, and overthink. Anxiety disorders are
characterized by excessive or disproportionate worry and fear that gets in the way of daily activities. It may not be as obvious to other people, but those who struggle with
anxiety tend to overthink while in the presence of
others and when alone. Many people who struggle with anxiety tend to dwell on negative thoughts about themselves and their past. They may replay these
past events in their head over and over, trying to think of what they
could have done differently.
And may also imagine
possible future events to try and anticipate
things that might go wrong. Two, confine themselves
to their comfort zone. Everyone feels anxious now and then, but those struggling
with an anxiety disorder constantly adjust their
lives to cater to it. They may stick to activities that calm their racing thoughts, or engage in pursuits that
allow them to avoid the things that make them feel anxious instead of choosing activities
purely for fun or interest. Like re-watching the
same shows over and over because they don't have to
feel anxious anticipating what might happen next. Some people may not even
be able to leave the house out of fear of being in
places and situations where escape may be difficult.
Or they may struggle to leave the house without a certain person
they're scared to lose. Three, withdraw from social interaction. Some people with anxiety may
have a limited social life and turn down invites, not
out of a lack of interest, but to stay home to calm
certain worries and fears. In some cases, the person
may seem uninterested in spending time with others due to a crippling fear of
feeling humiliated, rejected, or looked down on in social interactions. People with anxiety may withdraw socially to cope with their fears
and might avoid their phones or ignore or turn off their notifications to manage their feelings of anxiety, and then feel overwhelmed
and anxious later when they see the backlog of messages. Number four, procrastinate
or struggle to finish tasks. People with anxiety, especially
high functioning anxiety, may seem like completely
put together achievers, but they may also grapple
with getting their work done when they're alone, because anxious thoughts may
force them to procrastinate.
Anxiety also affects working memory, which makes it difficult
to focus long enough to complete tasks. And so, they may then have to rush to get things done on
time, adding extra stress. Then number five, tossing
and turning in bed. Having anxiety doesn't
immediately translate to nervous, jittery energy that
others can easily detect. Someone with anxiety can
seem calm and rested, when in reality, they might be
tossing and turning at night, unable to fall asleep because
of their anxious thoughts. If they do manage to get some sleep, they might be restless or
riddled with nightmares about their anxieties. For example, those with
separation anxiety disorder may have nightmares about being separated from their loved ones. Anxiety disorders are complex and varied, but remember that a certain
level of anxiety is normal and anxiety disorders are those that cause significant distress or impairment in different areas of life.
If you or anyone you know, are struggling with an anxiety disorder, please don't hesitate to
reach out to a qualified mental health care provider. Can you relate to any of these signs? Share with us in the comments and remember to like and share this video with someone who might benefit too. As always the references and studies used are listed in the description below. Until next time, take care friends..
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Narrator, Hey Psych2goers, welcome back. When was the last time you felt completely at peace with your life and self? Sometimes our minds can linger in dark spaces with negative influences like anxiety Are there times when the voice of anxiety is louder than your own? Does it become difficult to discern between thoughts based on reality and thoughts that are merely lies clouding your mind, Identifying which thoughts are fear-based and false is the first step in shifting your mindset, which then helps you shift your self-image and life as a whole. So with that said, here are six common lies. Your anxiety may try to trick you into believing and how you can reframe those thoughts instead Number one. Everyone is focused on their flaws. The first time, gym, goers are often hesitant and timid due to the lack of experience and confidence in a new environment. They think they’ll stick out as the least experienced person in the room or that other gymgoers will judge them harshly over their body. What they don’t realize is that everyone there is too focused on themselves and improving their bodies to worry about others Replace the gym with other social settings, and you’ll realize the same applies. Remember that everyone has insecurities of their own, including the person you’re, interacting with Reclaim your mental space by focusing on being present with your setting or the people, you’re sharing time with You, ‘ll find that the less you focus on internalizing. Those negative feelings and the more you focus on being yourself, regardless of those insecurities the more confident you’ll, feel Number two. You’re not ready. Think of someone you admire, whether fictional or not If they refuse their call to action, whether that be accepting an invitation to a magical, wizarding school or volunteering themselves as a tribute in the Hunger Games all because they felt like they weren’t ready for Their world. Would be deprived of an important contribution When faced with a choice, to take a leap of faith? Remember that greatness comes when you act before. You feel ready Trust yourself to learn along the way and trust that your path will unfold gradually. As you carry on Number three, Your self-worth should be earned. The only factor that changes how connected you feel to your level of self-worth is a belief that is influenced by what you’ve been taught. Sometimes it’s not about adding more to your life through money, accomplishments, and material possessions to feel self-worth. Sometimes it’s about removing limiting thought patterns and unlearning the beliefs that convinced you to think less of yourself Throughout life. You may be conditioned by negative experiences, people, or trauma to believe that self-worth is something you must earn before you’re allowed to claim it, but that isn’t true. While there are things you should work hard to earn in life like a dream, job, or financial independence, self-worth is a feeling you innately deserve to have Number four. You must complete X by Y time in your life to be successful. Are you telling yourself? You must reach a certain goal at a certain time in your life to be deemed successful, or do you have a checklist with milestones you’d like to hit and are hard on yourself for not making those goals when you plan to This lie is exaggerated, Even further, when you look around and feel as though everyone is more successful than you or doing better in life than you are, The truth is, everyone is on their timeline and life is not a race. What looks like immediate success on the surface could be a goal that was years in the making for someone you admire. A successful goal is worth celebrating, no matter how long it takes. What matters most is your determination and persistence in making it happen. Number five. It or you will always be this way. Anxiety can trap your mind in a loop, causing you to believe that its presence will be a constant all your life. Your anxiety will lie to you by recalling all the times you failed to overcome it. You might think that you, ‘ll, always feel weak in the face of your fears or insecurities, but all of that is part of anxiety,’s negative influence, Bad memories are more easily remembered than good ones due to survival and evolution. When undergoing a negative experience, the two emotional, processing regions of the brain alerts you to what feels dangerous In an attempt to protect you, your brain imprints, these negative feelings into your memories, so that you can better prepare for future possibilities of similar experiences For every negative Memory that you have tried thinking about two other positive memories as well. This practice will help reframe your past in a positive light and can encourage a more optimistic view of your future And number six Change is bad. Are you afraid of change? Many of us are We’re scared of change because of its uncertain nature. Anxiety brings this fear to a new level, sometimes to the point where you feel paralyzed A bad breakup two years ago might leave room for the love of your life to arrive later. Not making the baseball team now could lead you to discover a passion for a new sport, and a conflict with a friend could be what deepens your bond with them. In a way you could, ‘t have imagined possible. Change can be good as long as you allow it. So did you relate to any of these When these thoughts or lies arise? Don’t force yourself to fight them off. If that proves to be a challenge at first, Allow them to appear like clouds forming in the sky, watch them pass through your mind, and let them float away You don’t have to believe or hold onto any of them With practice you’ll find They float into your mental space less and less Know that these thoughts are not your own and that there is an inner voice, encouraging you with positivity, underneath those fear-ridden thoughts. If you found this video helpful like and share it with friends that might find insight in this too Remember to subscribe to Psych2Go and hit the notification bell for more content. All the sources used are added in the description box below. Thank you for watching. Until next time, calming music
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(upbeat music) – Hey, munchies, welcome to the channel. If you're new or if you're not, I'm Alyssia, and I am stoked
you're here either way. Today, we are talking about mental health and if the food we eat
impacts our mental health. Spoiler, it does. Anxiety is on the rise in the U.S., and it doesn't have to be
classified as a mental condition for you to feel anxiety. It's a disorder characterized by persistent worry and nervousness. And there is a spectrum, so
you can feel different levels of anxiety at different times, and different circumstances
may need different approaches for treatment and healing. I am a huge fan of therapy and ensuring that we prioritize our mental
health as much as physical. So for sure, consult a professional if you think you need one. I am not here to diagnose or
prescribe any foods or diet for anxiety treatment, but rather to help bring
awareness to some of the foods that may be contributing to anxiety from what research is showing us, as well as which foods may help.
If you are taking medication, or if you think you need medication, talk to your doctor or a
mental health professional before making any changes. Okay, there is your disclaimer. Now let's get into the
science just a little bit. So in many cases, anxiety,
as well as depression, are conditions associated
with poor brain health. This can be due to neurotransmitters not functioning properly, overstimulation of the
limbic system in the brain, chronic inflammation, or oxidative stress, which can affect brain function. New research has also shown
that our gut health is linked to brain health through
the gut-brain axis. A lot of people don't
realize that the majority of serotonin receptors
are actually in the gut, and about 1/2 of the body's
dopamine is synthesized in the gut, which is why
many people are now referring to the gut as the second brain. So it's becoming clear through science now that what we eat not only affects our gut, but also our brains. In terms of treatment and lowering the severity of the symptoms, we can address some of
the possible causes.
So we can eat foods
that combat inflammation and oxidative stress. We can provide nutrients
that may be lacking for neurotransmitter production. We can keep blood sugar balanced,
and we can heal the gut. We can also avoid foods that
contribute to those factors. So there are studies now
that have shown that a change in diet can affect depression, anxiety, and mood disorder symptoms. So what does this look like? I am going to show you today, and I have a free PDF with these lists. So you don't need to take any notes, just watch and pay attention, and you can download your
free PDF in the description. Let's start with foods that
you may want to limit or avoid. So if any of these are
in your regular diet, it may be worth taking a look at. First, alcohol. Research links alcohol
with mental health problems and with triggering or worsening
depression and anxiety. It is a depressant, after all. So it affects the nervous
system.
It interferes with sleep. Alcohol promotes inflammation, which we discussed earlier,
and blood sugar irregularity. It can also bring down your mood because it reduces serotonin. What is recommended as
moderation is one to two drinks per week, but many brain
health experts, like Dr. Amen, actually say alcohol does
not do anything good for us, so we should really avoid
it as much as possible. Caffeine. Moderate intake of caffeine
can benefit depression and reduce anxiety or boost mood because it does have a stimulant effect. That's one cup of coffee
that's been associated with the prevention of cognitive decline, but some research suggests that caffeine can increase
feelings of anxiety, stress, and depression
if consumed in excess.
This leads to more jittery
feelings, worse sleep, and it can impact hormones and
neurotransmitter functioning, like we discussed earlier, as one of the contributors
to poor brain health. Research has shown that the
effects of coffee really vary depending on the person
and their tolerance. Refined sugar and added sugar. Sugar impacts mood, period, Blood sugar levels rising and crashing can make us irritable.
And we know that sugar
promotes inflammation, which also affects our
ability to manage stress. A study showed that people
with high sugar intake, it was over 65 grams in this study, were 23% more likely to
develop depression or anxiety over five years than those
who logged under 40 grams. Refined grains, white breads and processed or enriched foods offer
little to no actual nutrients and really affect our
blood sugar negatively. They also rob you of B
vitamins during digestion, which will affect your
ability to absorb nutrients, and that can lead to
deficiencies ultimately caused by chronic stress. Keep in mind that we
do want complex carbs, like whole grains. When I say refined grains,
I'm talking white breads, crackers, short grain rice, the kind where the part of
the grain has been removed or overly processed.
Complex carbs are metabolized more slowly, which helps to maintain
even blood sugar levels and stabilize moods. Avoiding skipping meals can also help to maintain even blood sugar. Processed foods and fast
foods also provide little to no nutrients with a lot of calories, not to mention trans fats, which are correlated with
depression, anxiety, aggression, and other mental illnesses. Refined oils are next. They are really high in omega-6s, so they're highly inflammatory, which can mess with your
mood and brain function. Processed deli meats
like hot dogs, bologna, deli turkey or chicken, they often have a lot of
fillers and preservatives, which have been associated with migraines, mood swings, and inflammation. Artificial sweeteners and food additives, and there are a lot of them, have been associated with
headaches, mood disorders, dizziness, and migraines. People can often have food sensitivities to artificial stuff without
knowing it, and it makes sense. I mean, our bodies don't know how to process something artificial, so it could be subtly rejecting
it without you knowing.
Okay, so take note if any
of these are in your diet, and keep in mind, this is if
they are regularly included. This is not me saying never have alcohol or sugar or processed foods, although some people may say
that and may choose to do that. But I'm suggesting that
if you eat these regularly and you're struggling with anxiety, this could be a good place to start. We can also add certain
things into our diet to help, and I think focusing on more of the good with any kind of dietary
change is going to resonate with people more than less of the bad. It's mentally easier to grasp more good. So first, let's get in more fatty fish. Wow, if you take anything from this video, and what I really learned and I'm trying to incorporate
myself is eat more fatty fish. Omega-3s are where it's at. Omega-3s are really the
building blocks of the brain. The brain is actually composed of 60% fat, so it needs fat for fuel. Omega-3s reduce inflammation. Surprisingly, or it was surprising to me, one of the most common
nutritional deficiencies seen in people with mental
disorders is omega-3s.
The best omega-3s and amino
acids are in wild-caught salmon, which also contains
vitamin D, vitamin B6, B12, and selenium, all of which
contribute to brain health. And it's one of the best-studied foods in terms of depression and anxiety. Sardines, tuna, and mackerel
are other good sources. Research suggests that
adequate omega-3 intake, whether it's from fish or a supplement, can reduce the risk of
anxiety, depression, and other mood disorders and improve symptoms of
anxiety and depression. Walnuts also offer plant-based omega-3s, which aren't as great, but
still worth having, for sure. This was so cool, actually.
Walnuts specifically
were studied and shown to have a positive impact on
mood, anxiety, and depression. People that ate 1/4 cup
of walnuts per day showed to have 26% lower depression scores, and it led to greater optimism, energy, hope, and concentration. 26%! Other nuts and seeds, like
pumpkin seeds, chia seeds, and flax, are also good
sources, but walnuts are tops. Meat, poultry, eggs, dairy,
and soy are also good sources of amino acids to get
your complete proteins.
This doesn't mean you need to
eat meat all day, every day, but it does point to some of the benefits of having some animal
protein in your diet, Turkey and chicken were the
ones that really stood out because apparently
tryptophan and tyrosine, which are amino acids that both
turkey and chicken contain, have been studied and
associated with reduced anxiety. Probiotic and fermented foods are another. Probiotics are associated
with positive mental health, specifically improving mood,
anxiety, and depression, and they're found in yogurt, as well as fermented
foods like sauerkraut, kimchi, kombucha, and kefir. Fermented foods specifically
have been studied showing to help heal the gut. Last year, I went on
a gut healing mission, and I ate a lot of fermented
foods, but they've also shown to be neuroprotective and mood-balancing. The gut-brain connection
is real, I'm telling you. Next, veggies. We could not escape from talking about the wonder of veggies. Dark leafy greens are some of the most nutrient-dense
foods you can take in, and foods like shiitake
mushrooms are prebiotics that promote healthy gut bacteria.
Fruits are also great, all berries. Blueberries have been
considered a depression food, I mean an anti-depression food, I guess, and have been shown to
be helpful with symptoms. Strawberries have a lot of vitamin C, and avocado has a lot
of monounsaturated fats. Other notable items are
green tea, chamomile extract, and dark chocolate. They all have specific
nutrients and antioxidants that have been associated
with anxiety reduction. As you've seen, really eating a consistent
healthy diet is key. I wouldn't get too caught
up in this many grams of this berry versus that.
It's not one for one, this heals that. It's an overall balance. The truth is this kind of
whole foods approach is also what is going to keep our hearts healthy and our weight under control. I mean, nothing that I shared
here is blowing your mind in terms of being a healthy food. It's very simple. More whole foods, lots of
plants, and less processed foods. Those are the three dietary
tenets that I would give you to overall health and well-being,
both mental and physical. So the point is, if you're struggling with
anxiety or mental health and think that your diet
could be contributing, making some dietary
changes for mental health will also improve your physical health, and this is really what
a holistic approach is, where we look at the mind
and body as one connected, and that the foods we take in and the choices we make affect
our bodies and our minds and our emotional selves too.
Again, don't become dogmatic about it, or it won't be sustainable. So what can you take from this? Make an effort to eat a
little less of those foods that may contribute negatively and an effort to eat a little
more of the foods that help. Baby steps will get you there. In an email that I sent out awhile ago, I told a story of a health study. I shared it on Instagram too, I think, but it feels relevant here, so I'm gonna spend 30 seconds sharing it. This study has been reproduced many times all over the world. Essentially, they take
two groups of people, and they give one group
all of the health tools that they could need for free. So they give 'em free gym
shoes and free gym memberships and access to information or whatever, and they tell them, "Go,
go, and get healthy." Then the other group,
they give them nothing, nothing for free, but they tell them, "Climb one set of stairs today, and tomorrow, just add on one step, okay? And every day, just add on one more step." that's it.
That's all they tell 'em. Then they come back years later, so two years later, five years later, and which group do you think has established healthier
habits sustainably? The second group that
took one step per day and got nothing for free. So you don't need free stuff. You don't need any more information. You know everything you need to know. More whole foods, more plants,
less processed. That's it. All you really need to do is
embrace the idea of baby steps rather than trying to
change it all at once. That is the magic formula.
I swear. Okay, I know this video didn't go exactly where any of us thought it would, but I hope you found it helpful. If you do want the PDF with
these lists for your reference, I've also linked to some of the studies that I referenced in there too. You can download it in the description. Subscribe for more content
like this. Hit the bell. I will link similar
content in the description if you want more. If you wanna be on my email list as well for more self-help, kinda
inspirational emails, I will link the link to sign up in the description box below as well. I will be back next week
with a brand new episode, and remember, it's all a
matter of mind over munch.
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