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. To complete this lesson, read the material in the white block, watch the video teachings, and complete the reading assignments below.

Conquer Anxiety & Depression

Anxiety and depression can have various root causes. Anxiety and depression often occur as a result of, or a combination of, some of the following reasons:

• Disordered thinking patterns
• Misbeliefs
• Unhealed traumas
• Holding onto unforgiveness and resentments
• A rejection mindset
• Burn-out, over working
• Excessive negative self-talk
• ​Codependency, lack of self-love
  
• A lack of healthy personal boundaries
• Failure to be assertive
• Control issues
• Unhealthy diet
• ​Lack of exercise
• Lack of enough sunlight
• Side effects from medications
• Physical ailments (see list below)
• Part of the grieving process from a recent loss or significant life transition/change (see Stage 4 in Illustration 1 below)​

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

Is It Physical?

In some cases, chronic anxiety and depression can be the result of physical ailments coming from such issues as:

• Hormonal imbalances
• Thyroid dysfunction
• Nutritional deficiencies (click here to order a Nutrient Deficiency Test Kit)
• Diabetes
• Heart issues​​
• Dental issues
• Allergies or exposer to environmental toxins (e.g., mold and mycotoxins in the home/office/car, pesticides, etc.)
• Spinal misalignments

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It is for this reason that you may consider being evaluated by a doctor to rule out any potential underlying physical, dental, environmental, and/or spinal conditions that could be contributing to your chronic anxiety and depression. You may want to consider seeing a functional medicine doctor who can run a blood panel, hormone panel, thyroid panel, and check for any nutritional deficiencies, heart issues, diabetes, mycotoxin exposure, and so on. Also, consider seeing a chiropractor who can check for any spinal misalignments and/or a dentist who can evaluate your dental health. 

​Lastly, poor nutrition, a lack of sleep, and lack of sun exposure can also be a contributing factor to anxiety and depression, so be sure you are maintaining a healthy diet and lifestyle, getting enough rest, and exposing yourself to sunlight.

Video Teachings: More on Anxiety

More on 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.

Depression Handout
File Size:	26 kb
File Type:	docx

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Video Teachings: Depression

Assignments for Consideration

• 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 supplements and/or herbal products. Please do your own research on each of these and decide what you think might be best for you. CHECK WITH YOUR DOCTOR BEFORE TAKING ANY NEW SUPPLEMENT OR HERB:
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• 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. 
• 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.
• 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. 
• Curcumin - This boosts serotonin and dopamine levels in the brain which helps to relieve anxiety and depression.
• ​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.
• Lemon Balm - This herb is helpful in providing relief from nervous tension due to stress. This herb helps with relaxation.
• Ashwagandha - This herb helps stabilize adrenals and minimizes adrenal surges. It also promotes a healthy stress response.
• B Complex and B12 - A good B Complex supports the overall nervous system, and B12 is essential for normal function of the nervous system.
• 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