Supplements - Always consult with your doctor before taking supplements
GABA plus L-Theanine
Effective and easy. Amino Acid supplements calm the physical symptoms of anxiety, like within 15-20 minutes. It is subtle, and I know we are a society who likes to be knocked over the head so to speak, but embrace and trust the power of the subtle. I’ve used all three of these, and I still take them daily, just like a multi-vitamin: PYM Gummies, Olly Stress Gummies, Quicksilver Scientific Liposomal
“Low GABA levels are associated with most mental health conditions. While researchers aren't clear on why, it seems that most people diagnosed with a mental health condition also have low GABA activity.” https://mhanational.org/what-gaba
GABA (Gamma-aminobutyric acid) is super important! In the simplest terms, GABA is an amino acid neurotransmitter, naturally produced by our bodies and naturally present in some foods, that functions as the central nervous system’s main inhibitor – sending chemical messages that inhibit or slow things down. GABA is considered a mood regulating neurotransmitter. In fact, Benzodiazepines (valium, xanax, etc) actually “work by increasing the action of GABA. This has a calming effect that can help treat anxiety attacks.” GABA supplements are made by fermenting a form of lactic acid bacteria. Interesting. As usual, our myopic medical research community cannot confirm if GABA supplements actually work. Sheesh. Read more here: https://www.medicalnewstoday.com/articles/326847
L-Theanine, an amino acid found in certain teas and mushrooms, may help with anxiety by creating relaxing feelings. “L-theanine… might also stimulate the production of GABA in your brain. Scientists are still researching this effect.” (https://mhanational.org/what-gaba)
Another way to potentially stimulate the production of GABA is through vigorous exercise. "Major depressive disorder is often characterized by depleted glutamate and GABA, which return to normal when mental health is restored," said study lead author Richard Maddock, professor in the Department of Psychiatry and Behavioral Sciences. "Our study shows that exercise activates the metabolic pathway that replenishes these neurotransmitters." (https://www.sciencedaily.com/releases/2016/02/160225101241.htm )
During my “acute” healing stage, I took PYM gummies three times a day. I just set a timer on my phone and went it went off, gummy time. No questions asked. No assessment of do I really need them today. I just took them so I could re-balance my nervous system. Today, I take them once daily as maintenance/preventative tool. Treating my anxiety also helped treat my depression so it’s been a double whammy tool. Awesome.
Sunshine and Vitamin D
“Scientific evidence confirms that sufficient sunlight is essential for optimal functioning of the mind and body.” https://www.verywellmind.com/the-mental-health-benefits-of-sunlight-5089214
Sunshine should be part of your overall plan for harnessing your body’s physiology to help treat depression and anxiety. It increases production of the feel good hormone serotonin, it gives you the much needed vitamin D (and studies show that low levels of vitamin D may contribute to depression, so get that checked by a blood test from a doctor), and it helps regulate your sleep cycle (and disrupted sleep may contribute to mood disorders- “Although disturbed sleep is associated with psychiatric disorders and is traditionally considered to be a symptom of depression, research suggests that the relationship between sleep changes and mood disorders may work in the other direction as well.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4318605/ )
Make sunshine one of your ingredients- you won’t regret it.
10-15 minutes, a few times a week should do it.
Explore your way of getting sunshine. Sit in your car with the window down, eat outside, go for a short walk, etc. It doesn’t really matter how you get sunshine, just get some.
Identify ways for different seasons, especially winter. Some find lightboxes help them during winter months.
It’s absolutely okay if one week you do it and the next week you don’t. This is about balance, not perfection.
Magnesium
“Low levels of magnesium are linked to an increased risk of depression. Supplementing with this mineral may help reduce symptoms of depression.”