Anxiety is defined as the feeling of unease brought about by worry or fear. Everyone experiences it at some point in their lives and it can range from mild to severe. It can be caused by a lot of things, everyday worries such as worrying over a presentation or test, not having enough money to pay the bills, getting to work on time, etc. Some things can cause more anxiety than others. And even some, like major life changes, can result to severe anxiety.
Anxiety can result in lack of focus, fatigue, insomnia, forgetfulness, mood swings, and difficulty in concentrating. There are other symptoms, and they can vary from person to person, but they all have one thing in common – a chemical imbalance or deficiency. Usually, it is dopamine. Dopamine is the chemical in the brain that affects pleasure and pain. Too much or too little of it can be linked to mental illnesses. To relieve anxiety naturally, it is a good idea to balance out your dopamine levels. Here’s how:
Regular exercise:
One way to naturally increase your dopamine levels is to exercise. Studies show that physical exercise can increase dopamine levels. It doesn’t have to be strenuous or intense – a simple 20-minute walk each day can do wonders for your mental health. Take in the scenery, enjoy the surroundings, be mindful of your breathing. You’ll find that even a nice short walk can clear the mind and help ease your anxiety.
Physical touch:
I am a firm believer in the power of touch. I love getting (and giving) hugs, always look forward to cuddling with pets and try to get massages whenever I can. Studies show that therapeutic massage is effective in reducing generalized anxiety. It has been proven to increase both dopamine and serotonin levels in the brain. That, coupled with the benefits of enhancing the lymphatic system and easing aches and body pains – a massage is an all natural way of reducing anxiety.
Check your diet:
We all know that it’s no good to fill our bodies with junk food day in and day out, but we do it anyway. We eat fast food because it’s convenient. We mindlessly graze on chips when we’re bored and not even hungry. It’s just something we do while watching a show or while working on a desk. We get takeout because we’re too pressed for time to prepare our own meals at home. Sometimes, we make less than healthy food choices because it’s just easier that way. But our food choices can contribute to our mental health. When we eat crappy food, we feel crappy. If we can just remember to swap out healthier things for junk, than we’re one step closer to higher dopamine levels and reduced anxiety. Swap out junk food for fruits such as avocados and bananas. Eat more eggs, almonds, chicken, and fish. These food will naturally increase dopamine and reduce anxiety.
Did we miss anything? Do you have any tips on how to naturally increase dopamine levels? Share them with us in the comments. Stay humble and hustle hard.
Written by Jaie O. The Help