The 4 best ways to defeat depression and anxiety

1. Exercise

I went to the literature to see what I could find about what we knew about the effects of exercise on the brain, and what I found was an exciting and growing literature that was essentially showing everything that I noticed in myself. Better mood, better energy, better memory, better attention, and the more I learned, the more I realized how powerful exercise was.

Dr. Wendy Suzuki, New York University

A great number of studies suggest that exercise reduces depressive and anxious symptoms. In fact, exercising works at least as well or even better than any pill or nootropic for improving your depression and/or anxiety. I find that when I’m depressed the real hurdle is to even get started with exercise. Therefore it can be a good idea to use a nootropic such as phenylpiracetam to give you that initial momentum to start exercising. As you make exercise a routine the inertia also decreases so that every day it becomes easier and easier to get started!

2. Magnesium

Magnesium is a rather pedestrian sounding supplement, but it has very impressive effects when it comes to reducing anxiety. It is important to also take it with calcium at the same time to maximize absorption. It is important to get the right kind of magnesium supplement since absorption differs a lot between the different types. I recommend getting magnesium glycinate or magnesium citrate. Try a dose of 200-400 mg together with 1000 mg of calcium if you are an adult.

3. Meditation

Meditation helps me feel grounded and relaxed. I like to do 30 minutes in the morning, but if that sounds like a lot to you then you can start with ten minutes and try to increase it over time. I like to do Zen meditation, which is also called zazen. Instructions for this type of meditation can be found here.

4. L-Theanine

L-theanine is one of my favorite nootropics for increasing my general well-being. It relieves anxiety and makes me feel happy and relaxed. An added benefit is that it also helps with fatigue and headaches! The science also backs it up and has shown that L-theanine can be taken long term and has continuous benefits for anxiety and depression.

Citations

Hidese, S., Ota, M., Wakabayashi, C., Noda, T., Ozawa, H., Okubo, T., & Kunugi, H. (2017). Effects of chronic l-theanine administration in patients with major depressive disorder: an open-label study. Acta Neuropsychiatrica, 29(2), 72–79. https://doi.org/10.1017/neu.2016.33
Ströhle, A. (2008). Physical activity, exercise, depression and anxiety disorders. Journal of Neural Transmission, 116(6), 777. https://doi.org/10.1007/s00702-008-0092-x

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