11 months ago

315

Some natural ways to reduce anxiety.

List of tips (updated version):
https://schizoprevent.blogspot.com/2021/01/eliminating-anxiety.html

Errors:
Hyperbolic medication reductions are better than constant reductions (faster at the start, much slower at the end).

Yoga
52% reduction (study with anxious women)
(See drive other)

Regular exercise reduces anxiety risk by 42%
https://www.ifm.org/news-insights/january-hot-topic-regular-exercise-may-lower-risk-of-developing-anxiety-by-nearly-60
Svensson M, Brundin L, Erhardt S, Hållmarker U, James S, Deierborg T. Physical activity is associated with lower long-term incidence of anxiety in a population-based, large-scale study. Front Psychiatry.2021;12:714014. doi:3389/fpsyt.2021.714014.
https://bjsm.bmj.com/content/early/2023/03/02/bjsports-2022-106195
(Also see drive other ski anxiety exercise)
Meta review
https://bjsm.bmj.com/content/early/2023/03/02/bjsports-2022-106195
(Highly competitive sporting can increase anxiety in women though)

Probiotic yogurt (or even more effective the probiotic capsule) reduced stress anxiety and depression by about 45%
In this study, the probiotic yogurt contained two strains of Lactobacillus acidophilus LA5 and Bifidobacterium lactis BB12 with a total of min 1 × 107 CFU. The conventional yogurt contained the starter cultures of Streptococcus thermophilus and Lactobacillus bulgaricus. Both yogurts’ PH was in the range of 4.3–4.5 and their fat content was 2.5%. The multispecies probiotic capsule contained seven probiotic bacteria spices Actobacillus casei 3 × 103 , L. acidophilus 3 × 107, L. rhamnosus 7 × 109, L. bulgaricus 5 × 108, Bifidobacterium breve 2 × 1010, B. longum 1 × 109, S. thermophilus 3 × 108 CFU/g, and 100 mg fructo-oligosaccharide with lactose as carrier substances.
(see drive other)

Fish oil supplementation (2.5 grams a day) led to a 20% reduction in anxiety but not depression. Was given to non-diagnosed medical students
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3191260/
(Also see drive other fish)

Maladaptive coping
Better coping strategies reduce anxiety
1 point worse coping equaled 1 point worse anxiety, depression, stress
Examples: Avoiding, Seeking distractions, Alcohol/drugs, Denial, Self blame
(see other folder)

Lifestyle
People with better lifestyles have lower anxiety
Friends, family, happiness with school, financial resources(?)
1 point worse lifestyle equaled 0.11, 0.36, 0.30 worse anxiety, depression, stress
(see drive anxiety in other folder)

Sauna (far infrared)
17% reduction
Non-anxious (fatigue syndrome)
(See drive other)

Forest bathing 34% reduction in anxiety, reduced confusion, reduced depression/frustration, reduced fatigue
https://www.mdpi.com/1660-4601/17/1/118/htm
https://www.theepochtimes.com/health/study-covid-causes-personality-changes_4895445.html?utm_source=HT_article_paid&src_src=HT_article_paid&utm_campaign=health-2022-12-02-ca&src_cmp=health-2022-12-02-ca&utm_medium=email&est=9AiBakJ8l7mZ6RWrYcBJDr5ZhBQKpakr4CpMD%2B1HqBXnvEMG8LJU8ZYiXsGY7wO4p1XT

Meditation
15% to 20% reduction
Healthy subjects
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4040088/

Inositol (serotonin response molecule) 7X reduction in panic score (2.5x better than placebo) as good as benzodiazepines, except not addictive or hard to withdraw from
(see drive)

Lavender
Slightly more effective than a benzodiazepine in a double blind study (see drive other)
https://www.healthline.com/health/anxiety/lavender-for-anxiety#science

Sarcosine
Helps anxiety more than an antidepressant
Help depression more too
Less side effects (but still some side effects)
https://selfhacked.com/blog/sarcosine/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632760/
(see drive other)

Passion flower
Increases GABA
Just as effective as a benzodiazepine in a double blind study (see drive other)
https://www.medicalnewstoday.com/articles/323795#anxiety

Lemon balm tea helps increase GABA (like passion flower) and reducing or stops stress in 70% of people and helps sleep in 80%
https://www.youtube.com/watch?v=j6I6kbaJPeQ

Ginkgo biloba
40% reduction (19% placebo)
(See drive other)

Viome microbiome analysis with prescribed nutrients meal plan and probiotics
40% improvement in severe cases of anxiety
15% moderate
18% mild

EFT (emotional freedom technique) helps 10%, or 40% in another study
(see drive other folder)

Brahmi
18% reduction
Healthy subjects
(See drive other)

James greenblatt
Magnesium very important
Vitamin D (or Sunlight)
B3
Inositol

Gut bacteria Lactobacillus helveticus R0052 and Bifidobacterium longum R0175 led to 25% improvement in anxiety and depression when supplemented
(see drive other)

Progesterone bioavailable saliva test (a hormone that's often deficient that helps with stress, anxiety, insomnia, fatigue, irritability)
https://www.theepochtimes.com/the-hormonal-stress-buster_4066269.html?

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