Our mood is strongly influenced by several neurotransmitters, but especially by GABA and serotonin. When you do not feel like yourself and you feel anxiety or fear, the level of these two neurotransmitters is certainly low. This is why they are considered to be part of the biological causes of anxiety and fear.
When we face anxiety, fear, stress, it is good to consider as many ways as possible to eliminate them. In the previous articles, I have detailed various elements about thoughts and mind and its control; I have presented an exceptional technique of rhythmic breathing appropriate to eliminate these states and a series of simple and effective steps to follow to remove such states of stress, fear and anxiety. Let's see now what we can do to balance ourselves biologically, thus influencing the secretion of these neurotransmitters!
What are neurotransmitters
In short, they are chemicals that are found in the nervous system (for example in the brain), through which the transmission, modulation and amplification of nerve impulses in the synapses (i.e. in that contact area between two neurons) occurs. So, they cause the transmission or non-transmission of a nerve impulse.
How can we support this transmission of the nerve impulse?
This transmission can be supported by nutritional supplements such as those containing Magnesium, 5HTP, Ashwagandha or Griffonia, but also by several natural ways to increase their secretion and thus reduce fear and various states of anxiety.
The 6 main natural ways to increase the secretion of the two neurotransmitters in order to eliminate anxiety and fear are:
- Exercise
Exercise generally increases the secretion of GABA and serotonin, decreasing the level of anxiety, stress and depression. Even if you are more or less in a period of isolation, the internet abounds with online fitness modules or workouts with or without a trainer. And you do not need any object to follow such programs. The weight of your own body is enough for a start.
- Outdoor walks
This includes hiking and walks in the park for at least 20 minutes, 3-4 times a week. You can listen to your favorite music during the walk or simply enjoy the sounds of nature.
- The practice of yoga, in which the emphasis is on internalization also increases the secretion of these neurotransmitters. Also, online you can find a variety of courses and methods from different branches of the yoga practice and you can choose the one that suits you best. Document yourself a little ahead!
- Meditation and Mindfulness practice not only have the effect of reducing anxiety and removing fears by increasing the level of GABA and serotonin, but also increase our ability to pay attention to details in stressful situations and also enhances the ability to concentrate, creativity and memory.
- Quality and duration of sleep.
Turn off the TV, computer or phone 2 hours before you go to bed and follow the sleep schedule you have chosen, which suits you best.
- A natural, balanced, and healthy diet, rich in vitamins and trace elements play an especially important role, because the gastrointestinal system is closely related to these neurotransmitters. Here are some of the aliments rich in glutamic acid, which are highly recommended: almonds, nuts, broccoli, brown rice, lentils, oatmeal, spinach and more. Avoid foods that contain excitotoxins, such as monosodium glutamate, and reduce as much as you can products that contain aspartame, artificial sweeteners, or artificial flavors and colors. Select very well the foods you buy, so that you are not tempted at home to eat something that harms you. It does not take long to go through the list of ingredients on the package. (The too small letters are not an excuse either, as you can use the phone's camera to enlarge the text)
These are natural, easy and practical ways to stimulate and balance the secretion of GABA and serotonin, which once applied lead to a reduction in stress and anxiety, bring a positive outlook on life events, support a healthy immune system and help brain function.
If you need help in managing your fear or anxiety, contact me for a coaching session for this purpose.
