Treatment of Anxiety And Depression Without Medicines

 Throughout the world, people are suffering from anxiety and depression. During these days of uncertainty, one should know how to quiet the depression and anxiety storm. Anxiety and depression occur at the same time. First of all, You should understand there is a connection between the brain and the body. We can control anxiety and depression through deep breathing.

Deep Breathing: It is a miraculous healing exercise. By deep breathing, you can lower your blood pressure and improve your brain function. Anxiety can affect your breathing. On the other hand, your breathing can also affect feelings of anxiety. Deep breathing is an excellent way to decrease symptoms of anxiety. Breathing can also help focus your thoughts.Sit comfortably.

• Breathe in through your nose for 4 seconds.
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• Hold your breath for 2-3 seconds.
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• Release your breath slowly through pursed lips.
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• Repeat three times.
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• Sit comfortably.
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• Close your eyes.
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• Take one deep breath and release it.
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• Breathe naturally six times while
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• counting each breath (try to relax your face muscles and shoulders and other areas).
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• After counting down from 10 to 1, open your eyes.
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• Importance Of Food For Controlling Anxiety And Depression
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• Balance blood sugar levels. Skipping meals, eating erratically, or eating sugary meals and snacks can send our blood sugar levels out of control. This causes an imbalance of hormones – including stress hormones – and can make us irritable, cranky, or 'hangry.' Hypoglycemia, or low blood sugar, causes depression and anxiety. Consuming complex carbohydrates, protein, fat, and fiber with each meal will help your blood sugar levels stay controlled.
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• Consume good fats. Fats are essential to the nervous system. Our brains, about 60% fat, and good fats help support brain function and integrity, aid neurotransmitters' production, and reduce inflammation. 
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• Eat your amino acids (protein). Certain amino acids, which are the building blocks of protein, are the precursors to brain neurotransmitters that help balance and control our mood. These 21 ways to get more protein in your diet can certainly improve your brain health.
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• Get the B vitamins. The spectrum of B vitamins helps calm stress and supports the nervous system. Many of the B vitamins are also co-factors in improving brain health and formulating neurotransmitters. B vitamins can be found in many vegetables, like dark leafy greens and gluten-free whole grains.
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• Effects Of Physical Exercise On Depression and Anxiety
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• . Exercise is also considered vital for controlling mental fitness, and it can reduce stress. Studies have shown that it effectively reduces fatigue, improves focus and concentration, and enhances overall cognitive function. This can be helpful when stress has depleted your energy or ability to concentrate.
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• When stress affects the brain, with its many nerve connections, the rest of the body also suffers. So it stands to reason that if your body feels better, it makes your mind feel better. Exercise and other physical activities produce happy hormones in the brain that act as natural painkillers and improve the ability to sleep, which reduces stress. Meditation, acupuncture, massage therapy, even breathing deeply, can cause your body to produce happy hormones. And conventional wisdom holds that a workout of low to moderate intensity makes you feel energized and healthy both physically and mentally.
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• Scientists have found that regular aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even ten minutes of aerobic exercise can stimulate anti-anxiety effects.
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