How to Overcome Anxiety

KEY: cc:clevelandclinic.org . ch:chapter . da:draxe.com . hub:andrew-huberman . nf:nutritionfacts.org . nih:nih.gov . ted:ted-talk . x:x.com . yt:youtube

📘 Books: Age:how-not-to-age→ . Carp:the-carpenter→ . Disciple:cost-of-discipleship→ . Energy:the-energy-bus→ . Gift:the-gift→ . Morning:morning-and-eveving→ . Renew:rhythms-of-renewal→ . Switch:switch-on-your-brain→

[1] Source: Baker Encyclopedia of Psychology and Counseling.

[2] Around forever: the Bible lists many people who felt anxious - Adam & Eve: Gen 3:7-8. Saul’s father Kish: 1Sa 9:5, 10:2. David: Psa 55:2, 102:7. Daniel: Dan 7:15. Mary & Joseph: Lk 2:48. Martha: Lk 10:41. Paul: Phil 2:20, 2:28; 2Co 11:28 … And those who feel it presently & in the future - the doubting mind: Lk 12:29. persecuted Christians: Mt 10:19, Mk 13:11, Lk 12:11, 2Co 4:8.

[3] On the rise: 80% of people today are stressed and a third have an anxiety disorder (📘 Renew & news/anxiety-stats).

[4] Prison optional: quoted from Lucado Anxious ch1.

[5] GABA: aka gamma-aminobutyric acid, neurotransmitter helps calm brain activity; low levels up anxiety; gaba-rich foods: brown rice, soy/adzuki beans, tomato spinach broccoli cauliflower brussel sprouts cabbage sprouted grains sweet potato mushrooms; tip: eat gaba foods at lunch/dinner (cc/GABA & da/GABA & news/GABA).

[6] WFPB: aka whole food plant based diet, improves mood decreases anxiety depression & brain/body inflammation; when people eat more fruits and vegetables they feel calmer happier more energetic, that day and the next day; gut health affects anxiety, eating 30 plant foods or more per week is crucial for mood and immune system, and avoid antibiotics they destroy gut health; a wfpb diet also avoids dark cellular memory (nf/WFPB & nf/WFPB @4:41 & yt/WFPB & ted/cellular-memory).

[7] Saffron: significantly decreases symptoms of anxiety distress and depression (📘 Age).

[8] Valerian: or valerian root, ancient medicinal flower, ups GABA lowers blood pressure, fights cancer menstrual cramps, calms anxiety improves sleep, often taken as tea or powder (da/valerian).

[9] Probiotics: what you eat affects your gut which affects your mood, eating probiotics found in plant-based foods - fruits vegetables and especially fermented plant foods - significantly decreases anxiety (nf/probiotics & da/probiotics & see Food #46).

[10] Fried: frying changes food chemical structure, ups neuroinflammation anxiety depression, everything fried is bad for health, have as little as possible (da/fried).

[11] Inflammatory: diets high in inflammatory foods associated with worse mental health anxiety depression sleep well-being (📘 Age).

[12] Tea: chamomile & lavendar great (see below); green & black alter brain waves increase relaxation attentiveness (nf/tea & nih/tea).

[13] Alcohol: spikes stress, triggers anxiety depression; a slippery slope, abstinence is best (hub/alcohol & hub/alcohol & nih/alcohol).

[14] Caffeine: can induce anxiety; too much caffeine - from coffee energy drinks soft drinks etc - worsens anxiety; moderation is key (da/caffeine & nih/caffeine).

[15] Aspartame: linked to anxiety depression pain insomnia more, found in diet soda sugar-free yogurt desserts cereal gum tabletop sweeteners (see Brain #34, Depression #28).

[16] Brahmi: aka bacopa monnieri, ancient herb adaptogenic stress reducer, may help anxiety depression more (da/brahmi & nih/brahmi & nih/brahmi & Memory #45).

[17] Vitamin C: supplement lowers anxiety, 500mg dose; best get from food, as supplement side effect include kidney problems (nf/vitC).

[18] Magnesium: used in 300 reactions in body; a deficiency ups anxiety; magnesium glycinate often taken for anxiety, 300-400mg/day good for most (nih/magnesium & nih/magnesium & da/dose).

[19] Ashwagandha: herb that helps body adapt to stress, cuts anxiety in half (da/ashwagandha & news/ashwagandha).

[20] Melatonin: from food superb, from supplements bad not safe (hub/melatonin @1:16:30-1:19:12 & see Sleep #28).

[21] Fear: the secret to life is to love all of it and fear none of it (📘 Carp); we have a choice how much of our lives we give over to fear. releasing fear starts with you. holding onto fear creates a relentless cycle (📘 Gift); talking about and confronting fear reduces stress anxiety PTSD (da/fear & see Scripture below).

[22] Faith: anxiety & worry are unbelief in disguise; anxiety & worry cannot live where a firm belief in God’s timing & providence live; the mind of the unbeliever knows no rest; those who depart from God cannot find rest elsewhere (📘 Morning); trust in Him at all times, for God is a refuge -Psa 62:8. 🙏

[23] Music: an ancient therapy, good for all, can be used to combat anxiety stress anger & increase relaxation; rock heavy metal & techno bad, classical & enya good, mozart best (nf/music & nf/music & news/classical).

[24] Words: instead of saying phrases like ‘I have anxiety’ or ‘my anxiety’ say ‘I feel anxious about..’ - stop labeling yourself with negatives, instead address and face your feelings, then be strong seize the opportunity to show courage and grow, that is power and you can do it; to release tension, speak affirmations (x/words & x/affirmations).

[25] Nature: reduces anxiety, lowers cortisol helps heart and immune system, improves emotional well-being (da/nature).

[26] Scents: try aromatherapy - sweet orange scent lowers anxiety and tension, calms relaxes ups positive mood and energy levels, good for home office dentist hospital; other scents for anxiety: lavender rose ylang ylang frankincense lemon jasmine basil mint more (da/scents & nf/orange & news/lemon & news/mint). 😊

[27] Exercise: walking hiking running strength training yoga tai chi and dancing all combat stress; yoga helps with moderate anxiety; practice raising exercise stress threshold with disassociation techniques (da/exercise & nf/yoga & hub/disassociation @55:20-1:02:30).

[28] Lavender: scent changes brain waves, aromatherapy & massage oil good, improves mood lowers anxiety/PTSD symptoms ups positive feelings & relaxation; better & safer than anxiety drugs; caution: may not be good for pubescent boys (nf/lavender & da/lavender & news/lavender); menopause: lavender cuts hot flashes & anxiety in half, smell/powder, 1tsp powder/500mg capsules (📘 Age).

[29] Cold water: immersion lowers anxiety stress depression pain increases quality of life; tip: soak feet in cold water with a few drops of lavender oil for 10-20min (nf/cold-water).

[30] Meditation: changes brain, grows cortical shrinks fear, lowers stress anxiety depression pain improves sleep; basics: daily time place posture breath (x/meditation & nih/meditation & da/basics).

[31] Chamomile: treats anxiety and sleep problems, fights disease, very good for overall health; tea, oil or powder all beneficial; chamomile oil calms nerves reduces anxiety depression helps sleep allergies disgestion pain PMS (da/chamomile & nih/chamomile & da/chamomile-oil).

[32] Reflexology: ancient healing art via foot pressure points, significantly helps stress anxiety depression and sleep quality (da/reflexology).

[33] Social media: dramatically attacks damages brain, fuels anxiety impulses addictions insomnia; avoid, especially if your brain is still developing and you are under 25 yrs old (news/social-media).

[34] Back and up: quick easy life-hack: if you're feeling anxiety/stress, lean back tilt head back slightly look up breathe slowly, it will instantly make you feel calm give you relief (x/back&up).

[35] Physio.sigh: short for physiological sigh, fastest way to calm body down from stress (hub/physio-sigh & hub/physio-sigh @14:30-40:30) … reminder: anxiety happens when you think you have to figure out too much all at once. breathe. take it day by day, moment by moment. you’re strong. you got this.

[36] Humming: simplest funnest way to calm body & nervous system (x/humming & news/humming & news/humming) … my favorite, has carried me through many challenges is Raise A Hallelujah→

[37] Gratitude: take time to think of the things you are grateful for; instead of feeling stressed, feel blessed. when you feel blessed you don’t have time to feel stressed (📘 Energy).

[38] PTSD: aka post-traumatic stress disorder. healing doesn’t mean the damage never existed, it means it no longer controls your life. change how you see it & you’ll change how you feel about it … proteins in our brain do amazing things in response to good signals & go crazy in response to negative signals. a chaotic mind with uncaptured rogue thoughts of anxiety worry fear send out wrong signals; research shows 5 to 16 min/day of focused meditative capturing of thoughts shifts frontal brain states to engage with the world in a happier outlook on life (📘 Switch) … see WFPB:cellular, Fear, and Lavender above; read Recommended Books; see Depression #44.

[39] Abuses: all forms of abuse - physical mental spiritual verbal sexual neglect - are wrong, and the effects impact body mind and relationships; there is hope and healing though (news/abuses).

[40] Tachykinin: neurotransmitters that play significant role in pain aggression. being away from people or activities one delights in lowers tachykinin & raises fear anxiety paranoia; bottomline: make time for the people and activities you enjoy (hub/tachykinin @1:06:26-1:15:37 & hub/tachykinin).

[41] Possessions: earthly possessions and assurances delude us into thinking they can provide freedom from anxiety, yet they are the source of anxiety. there are no earthly assurances. the only way to win this battle is by leaving the uncertain in the hands of your loving heavenly Father - in that lies a glorious liberty (📘 Disciple).

[42] 5G & EMF: the nervous system runs on electrical currents. 5G & EMF affect that - can create anxiety for people with electrical sensitivity (see Cancer #50 & read Invisible Rainbow→).

[43] Where to start: 1 food: try wfpb & add #5 #6 #9 highlights. 2 drink: caffeine—wean off coffee, try all teas above, add Genius→ if you need more caffeine. 3 supps: add magnesium, consider vitC & ashwagandha. 4 exercise: inside & outside, see #25 #27. 5 words: labels no affirms yes prayer always, see #24 #44 #45. 6 enjoy life: be tachy! see #40. 😁

[44] Scripture: a few verses on anxiety: Jer 17:7-8, Mt 6:19-34, Phil 4:6-9, 1Pt 5:6-7 … on fear: Deu 31:8, Josh 1:9, Psa 23:1-6, Isa 41:10 … on peace: Psa 32:10, Pro 18:10, John 14:27, Phil 4:6-9 … the Biblical cure for anxiety is: being God-centered (Psa 94:18-19, Isa 26:3, Jer 17:7-8), prayer (Psa 55:22, Phil 4:6-7), and placing burdens on the God who protects and cares (Phil 4:6, 1Pt 5:7).

[45] Prayer: words change molecules, watch how water and rice change; words have the power of life & death (Pro 18:21), speak life. see prayer* below, and remember there is power in a simple "God, please help me" prayer too.

*A prayer for anxiety: Lord, when I can’t catch my breath and my resources are depleted, help me rest and breathe in deeply, taking in Your merciful love and peace. when my thoughts spiral and hold me captive in my mind, help me release into your arms, make me aware of Your tender calming understanding. take these fears that don’t make sense, turn my face toward your Word, and lead me into your faithful peaceful all-consuming all-comforting presense. In Jesus name, Amen.

👉 End note: if you made it this far, nice job. 👏👏 And if you want more, here's: How to View Food.

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Whatever brings you to this page, I wish you great health and hope on your journey.

Be strong and believe. You can do all things (Phil 4:13).

Peace and Love,
Ben