Lesson 6: Overcome Anxiety & Depression

Anxiety and depression can be very debilitating and can put a stop to your life. In this lesson, you will learn more about anxiety and depression and gain practical tools for how to overcome these conditions. What you learn here will help you take steps forward to return to a life of peace. Remember, Philippians 4:6-7 tells us, "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." To complete this lesson, read the material in the white block, watch the video teachings, and complete the reading assignments.

Conquer Anxiety & Depression

Anxiety and depression can have various root causes​. Often times anxiety and depression are the result of disordered thinking patterns, misbeliefs, unhealed traumas, unforgiveness, a rejection mindset, excessive negative self-talk, a lack of healthy boundaries, or part of the grieving process as the result of a recent traumatic event (see the five stages of grief in Illustration 1 below). However, anxiety and depression can also be the result of physical ailments such as hormonal imbalances, thyroid disease, vitamin deficiencies, diabetes, heart issues, side effects of medications, and so on. Therefore, if you suffer with chronic anxiety and depression, it is recommended that you first be evaluated by your primary care physician to rule out any potential underlying physical conditions or causes. Consider asking your doctor (or a Functional Medicine doctor) to run a blood panel, hormone panel, and to check for any nutritional deficiencies, heart issues, or diabetes. Lastly, poor nutrition can also be a contributing factor to anxiety and depression, so be sure you are maintaining a healthy diet and lifestyle and getting enough rest and sunlight.

Illustration 1 - Five Stages of Grief (Kübler-Ross Model)

Video Teachings: The Need to Grieve and More on Anxiety

Depression

The document below goes into more detail about the different types of depression that are experienced. If you are suffering with depression, see if you can identify the type of depression you have as you read through this document.

Video Teachings: Depression

Reading Assignments

• Purchase and complete the 15 Week Anxiety and Depression Course. This course includes a series of audio lessons and a workbook. This course will give you a complete working knowledge of anxiety and depression and will take you step-by-step through how to heal.​
• Read I Will Not Fear: A Strategy to Overcome Anxiety, Worry and Fear-Based Living, by Mark Dejesus.

Supplement & Herbal Suggestions

If you have chronic anxiety and depression, you may consider integrating a few of the following. CHECK WITH YOUR DOCTOR BEFORE TAKING ANY NEW SUPPLEMENT OR HERB:

• L-Tyrosine - This has been shown to help people who struggle with depression. It is an amino acid precursor of the neurotransmitters norepinephrine and dopamine. Taking L-Tyrosine on an empty stomach is supposed to cause an increase in norepinephrine and dopamine in the brain, which can lead to increased energy, alertness and improved moods, thus relieving depression. Vimergy brand L-Tyrosine is recommended.
• 5-HTP - 5-HTP encourages the synthesis of serotonin, an important neurotransmitter involved in the regulation of endocrine and brain activity responsible for well-being and appetite. Research shows that using 5-HTP for depression may help alleviate depressive symptoms. Pure Encapsulations brand of 5-HTP is recommended.
• EPA and DHA (plant-based) - People who struggle with depression sometimes have low levels of EPA and DHA. Therefore, taking a high-quality EPA/DHA supplement can be beneficial. Vimergy brand EPA/DHA is recommended.
• Curcumin - This boosts serotonin and dopamine levels in the brain which helps to relieve anxiety and depression. Vimergy brand Curcumin with Turmeric is recommended.
• ​Valerian Root - This contains gamma-aminobutyric acid (GABA). GABA is a neurotransmitter in the central nervous system responsible for regulating and inhibiting the activity of the brain's neurons. GABA creates a calming effect in your brain and helps with stress and sleep. This may be beneficial for those suffering with chronic anxiety.
• ​Vitamin D3 - Vitamin D (a prohormone) has been shown to play a role in pathophysiology of depression. In studies where vitamin D was given to improve those with low levels of vitamin D it was reported that subjects experienced a marked improvement in energy and mood and virtually no depression. Getting 20 minutes of direct sunlight a day is the best way to get vitamin D. Taken as a supplement, Whole Earth & Sea Vitamin D3 is recommended.
• Lemon Balm - This herb is helpful in providing relief from nervous tension due to stress. This herb helps with relaxation. Vimergy Lemon Balm is recommended.
• Ashwagandha - This herb helps stabilize adrenals and minimizes adrenal surges. It also promotes a healthy stress response. Vimergy Ashwagandha is recommended.
• B Complex and B12 - A good B Complex supports the overall nervous system, and B12 is essential for normal function of the nervous system. Pure Encapsulations B Complex and Vimergy B12 are recommended.
• Cacao - Cacao is best known for its mood-enhancing and energy-boosting properties, and it is commonly known as the "food of the gods". Cacao contains high concentrations of tryptophan and serotonin, which help enhance mood and build up the body's stress-defense shield. It also contains anandamide, the "bliss chemical", and PEA (phenylethylamine), the "love chemical", which make us feel happy. For this reason, cacao is used as a natural anti-depressant and mood-enhancer. To receive the benefits of cacao it must be consumed in its raw form.

Video Teaching: Importance of Nutrition