Mental Health – How to Relief Anxiety, Depression And Insomnia Without Medication

3 min read

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Mental Health

People always refer to their mood as depressed, sad, and anxious. These are just normal emotions about life’s struggles. When such emotions last longer than usual, then we have a crisis, that affects mental health.

You may ask, what’s so critical about depression? Don’t get me wrong, but depression can be extreme in persons which may lead to losing control over them, by injuring themselves (suicidal) or others. Okay, I might have gone a little bit extreme over the concept, but you get the point:/
From depression, a person may tend to react more anxiously for simple issues and lose sleep over it, (insomnia) eventually turning themselves into a complete mess.
Insomnia can also make one more anxious and lose focus over their work and daily routines.

Speaking of insomnia, I have a friend, who cannot sleep at night when she is stressed over something, most commonly the exams. She can pass a whole (exam) week without sleep, which is not by choice. But its cool, coz she makes use of it to cover and revise all the portions for the exam. Yet she also worries and is concerned about her health because, later on, she feels very tired that she can barely move her body.
So, what can we do to relieve us from anxiety, depression, and insomnia without any medications? Don’t worry! Here I am, to discuss some natural treatments towards a healthy self of mental health.


What Are Anxiety, Depression, And Insomnia?

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Anxiety, Depression, Insomnia

Anxiety is the mind and body’s reaction to stressful, difficult, or unusual situations. It’s a sense of uncertainty or distress. A certain level of anxiety is healthy which helps us stay cautious and alert. But in extreme, a person may suffer from an anxiety disorder, which can be completely debilitating.

Depression is a condition in which a person feels gloomy, sad, unfortunate, hopeless, or discouraged in life that can last more than two weeks. These feelings may interfere with their daily activities. It is a treatable condition and is fairly common.

Insomnia is a kind of sleep disorder, where a person may find difficulties in falling asleep, staying asleep, or both.
All three forms a triangular cycle, if one is treated the other two may subside eventually.


1. Sleep Hygiene In Mental Health

sleep hygiene
Sleep Hygiene in Mental Health

It is a number of habits that help you to fall asleep or have a deep sleep. Some of them are
• Have a regular sleep schedule of wake up and bedtime and do not deviate the cycle.
• Exercise regularly, do not stick to vigorous ones. Meditate now and then.
• Practice yoga before sleep which helps you to sleep tight like savasana, child’s pose, etc.
• Nothing is more medicinal than natural sunlight. Expose yourself to early daylight.

A warm bath before bedtime can help to calm down more. Make sure to have a pleasant and more relaxing environment to sleep. For instance, a comfortable bed, temperature not too cold or hot, a well-ventilated room, etc.
Some say writing journals helps to clear one’s mind before sleep. If you are not able to sleep try to do something more relaxing and return to sleep later.


2. Mindful Breathing To Improve Mental Health

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Mindful breathing

Breathing “pranayama” means control of life force. Each and every cell of our body requires oxygen for proper functioning, which is supplied by the process of breathing.
Mindful breathing helps in increasing the overall physical and mental health. Alternative nostril breathing can calm the mind and aids in reducing stress, promotes concentration, and boosts immunity.


3. Massage

Helps in relaxing and removing body tension.

Massage has proven to be a decent way to figure out the vast majority of issues that keep us from much-needed sleep. It may also help in depression at a certain degree.
Muscle relaxation during Head massage helps in relieving stress and changes the way of response in the autonomic nervous system. Essential oils (lavender) and coconut oil can be used for relevant benefits.
Essential oils are known for increasing good mood, reduce pain and promote sleep.


4. Exercise to Mental Health

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Exercise to mental health

It can release chemicals like endorphins and serotonin that helps improve your mental state. Exercise can help to reduce any sensations of loneliness, isolation, and make you more available to the surrounding. Exercising can pump blood to the brain that aids you to think more clearly.


5. Healthy Diet For Mental Health

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Our diet can influence our mood

Foods that are rich in vitamin B complex, folate, melatonin, magnesium, omega – 3 fatty acids, and tryptophan are well known to reduce both depression and anxiety together. Banana, milk is rich in melatonin and act as natural sedatives. Did you know that melatonin is essential when you are a night shift worker!

Honey, white rice, and nuts can induce sleep as well. Tryptophan is an essential amino acid which is rich in peanut chikki and sesame chikki which are delicious as well as rich in protein. Olive oil is known to be one of the antidepressants. To know more check out the Benefits of olive oil.


6. Caffeine And Mental Health

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Caffeine and mental health

Having coffee, tea once a day in the early morning is advisable. Drinking beverages afternoon may affect your sleep cycle. If you are a regular Coffee person stopping it suddenly can worsen the condition of depression. It can cause symptoms like headaches, fatigue, and irritability. Therefore gradual quitting is recommended. As an alternative to avoid caffeine cravings try to do some other relaxing activities. You can also try the most beneficial chamomile tea. It contains an antioxidant called apigenin which may initiate sleep. It is commonly regarded as a mild tranquilizer or sleep inducer.


7. Avoid Alcohol

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Say No! to Alcohol

A person with depression is never to allow, near alcohol. Consuming alcohol will worsen the symptoms of depression. Heavy drinking may harm your brain and destroys your cognition. It also affects the normal sleep cycle and interferes with sleep homeostasis.
Alcohol consumption overall is a bad idea.

Reference links

Bharathi I am a Medical Student with a passion for writing and a thirst for knowledge.
Bharathi I am a Medical Student with a passion for writing and a thirst for knowledge.

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