Living a busy modern lifestyle can lead to anxiety and stress. People experiencing mental pressure might find themselves having some physiological changes, such as increased blood pressure and an accelerated heart rate, sleep disorders, decreased concentration, and digestive and reproductive system disorders.
Psychologist Yu Jiarong, director of Taipei Children’s Companion Psychotherapy Institute, recommends four methods to effectively relieve tension and anxiety:
1. Focus on the present moment
Instead of worrying about how to avoid anxiety, it is better to focus on what needs to be done first — whatever it is that is right in front of you. The thoughts that disturb you are: “I have to do this and I haven’t done that.” These thoughts don’t come to your mind when you focus on the present.
2. Prioritize tasks
List and prioritize tasks. Do important and urgent things first and plan for unimportant and non-urgent tasks later. When you clearly list the things you have been thinking about, you will not be distracted while doing them by the thought of “what else is there to do.”
3. Do your best
Do your best and leave the rest to fate. If you constantly keep yourself in standby mode just to prevent yourself from having unfinished work, you will miss out on many wonderful things. Therefore, as long as you know you have always done your best, the outcome is not something you can control. The only thing you can decide is to adjust your own state of mind.
4. Reserve time for yourself
Take care of your physical and mental health. Your health is more important than anything else. Don’t ignore your true thoughts and feelings. Only by setting aside time for yourself and having a dialogue with yourself can you adjust the speed with which you complete tasks to a faster and more efficient pace.
Yu Jiarong reminds us that any form of anxiety may lead to physical and mental health problems, and you can find some ways to relieve it and improve your situation. But if you feel discomfort for a long time, you should seek professional help from a psychologist as soon as possible.
Numerous studies have confirmed that foods such as fruits and vegetables, beans, whole grains, and lean protein can help improve mood and cognitive-related diseases.
Foods to improve mood and cognition
Fish
Fish, such as salmon, mackerel, sardines, etc., are rich in Omega-3 fatty acids, which have been found to have positive effects on diabetes and cardiovascular disease, rheumatoid arthritis, nerve health, depression, Alzheimer’s disease, etc.
Eggs
Eggs contain vitamin D, protein, and tryptophan. Tryptophan helps produce serotonin, a chemical neurotransmitter that helps regulate mood, sleep, memory, and behavior. Serotonin is also thought to improve brain function and reduce anxiety.
Pumpkin seeds
This is one of the best foods for anxiety. Pumpkin seeds are rich in the minerals potassium and zinc, which are essential for brain and nerve development. Zinc is primarily stored in brain regions and promotes positive mood and reduces symptoms of stress and anxiety.
Dark chocolate
Dark chocolate contains the mineral magnesium, which also helps reduce symptoms of stress and anxiety.
Turmeric
The curcumin in turmeric may lessen anxiety by decreasing inflammation and oxidation. A 2015 study found that a daily intake of 1 gram of curcumin reduced anxiety in obese people.
Chamomile
Chamomile is also a kind of Chinese herbal medicine that can be used as a tea. Studies have confirmed that taking 1.5 g of chamomile extract per day can control mood and reduce anxiety symptoms.
Yogurt
Yogurt is one of the best foods for anxiety relief. It is a probiotic food rich in lactobacillus, bifidobacterium, and other probiotics.
Green tea
The theanine in green tea has anti-anxiety and calming effects. A 2017 study showed that taking 200 mg of theanine a day reduced tension in subjects.
Brazil nuts
Brazil nuts are rich in minerals such as selenium and vitamin E. Selenium deficiency in the human body will reduce the protective effect of antioxidant enzymes in the brain, causing brain cells to be in a state of high oxidative stress and inducing early-onset dementia. Selenium supplementation may help with anxiety, irritability, mental fatigue, and even some symptoms of depression. Additionally, vitamin E is an antioxidant that helps treat anxiety.
Translated by Patty Zhang
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