Types of Anxiety

disorders
Generalized anxiety disorder
Obsessive-compulsive disorder
Panic disorder
Post-traumatic stress disorder
Social phobia (or social
anxiety disorder)
Mechanism of
Anxiety
Over activation of
brain
neurotransmission
and neuronal firing
Definit
ion
Depression is a
common mental
(mood) disorder.
Characterized by
sadness, loss of interest
or pleasure, feelings of
guilt or low self- worth,
disturbed sleep or
appetite, feelings of
tiredness, and poor
concentration.
Symptoms of
depression
Persistently sad, anxious, or "empty"
mood.
Feelings of hopelessness.
Feelings of guilt, worthlessness,
helplessness.
Loss of interest (anhedonia) or pleasure
in hobbies and activities that were once
enjoyed.
Insomnia, early-morning awakening, or
oversleeping.
Symptoms of
depression
Decreased appetite and/or weight loss, or
overeating & weight gain.
Fatigue, decreased energy, being "slowed
down."
Thoughts of death or suicide, suicide
attempts.
Restlessness, irritability.
Difficulty concentrating, remembering,
making decisions.
Persistent physical symptoms that do not
respond to treatment, such as headaches,
digestive disorders, and chronic pain.
Mechanism of
depression
The hypothesis states
that depression is
caused by a deficiency
of monoamines,
particularly
noradrenaline and
serotonin. (NA & 5- HT)
Depression and
Diet
Sometimes, when they’re depressed,
people eat to help them cope or to make
them feel better.
Unfortunately, the foods people turn
to have the opposite effect.
Eating junk food when you’re
depressed can actually make you feel
even worse.
Depression and
Diet
Some of the worst culprits are foods that contain large amounts
of the following:
saturated fat
refined sugars
heavily processed ingredients
Caffeine
Sticking to a healthy diet and making sure that you exercise
regularly can help you manage your depression symptoms.
It may even make them go away entirely.
Foods to
Avoid
Eating regular meals at regular intervals
is the first step of a healthy diet. The
next step is picking the right foods.
Main types of food to avoid in depression:
Caffeine and Sugary Foods
Alcohol and Illegal Drugs
Caffeine and Sugary
Foods
Caffeine may be difficult for many people to
completely eliminate from their diet.
However, it is good to only have caffeinated
drinks in moderation, particularly when you are
experiencing depression-like symptoms.
Caffeine can disrupt sleep patterns and make you
feel anxious, both of which won’t help your
depression.
Caffeine and Sugary
Foods
People who drink more than 400 milligrams of
caffeine a day, the equivalent of four cups of
brewed coffee, should consider cutting back.
Avoiding refined sugar is another way to help
your mood.
Sugar may make you feel more energized at first,
but it won’t take long for you to crash.
Caffeine and Sugary
Foods
Instead, stick with foods that will keep your
blood sugar at an even level.
Eating the following foods will give you a steady
level of energy:
lean protein
complex carbohydrates, such as whole grains
fruits and vegetables
Alcohol and
Illegal Drugs
When you’re feeling depressed, it can be
easy to turn to alcohol or other methods of
“self-medication.”
You may feel short-term relief, but these
substances usually only make things
worse.
Alcohol and drugs throw off your sleep
cycles, and cause mood swings and anxiety.
Alcohol and
Illegal Drugs
If you’re taking any prescription medications,
alcohol and drugs can make you experience
negative side effects, and they can even stop
your medications from working.
Talk to your doctor if you’re having trouble
abstaining from drugs or alcohol. They can
recommend you to programs that can help you
get sober.
Foods that Might
Help
Also there are some kinds of foods
that might help with depression
like:
'Good' Carbs to Boost Mood
Omega-3s
Vitamin D
Selenium
'Good' Carbs to Boost
Mood

Eating carbohydrates triggers your brain to

release the mood-lifting neurotransmitter
serotonin.
So instead of trying to avoid them, eating the
right kind of carbs can be a good choice when
you’re feeling down.
Stick to whole-grain breads and other
healthy carbohydrates.
'Good' Carbs to Boost
Mood

Try to stay away from the sugary

snack foods, and go for:
fruits
vegetables
foods high in fiber
Omega-
3s
The main benefit associated with omega-3s is improved
brain function.
However, several studies have shown that foods that
have omega-3s can also help you manage your
depression symptoms.
Omega-
3s
Foods that are good sources of omega-3s include:
fish
nuts
canola oil
flaxseed oil
nuts
dark-green leafy vegetables
Vitamin
D
Several studies have shown that people who have deficient
levels of vitamin D are more like to experience depression-
related symptoms.
You can get vitamin D from the sun, but you can also get it from
your food.
Make sure you regularly eat foods containing vitamin D, such as:
fish
tofu
milk
Seleni
um
Selenium is an element that is essential for good health.
Several studies have suggested a link between selenium
deficiencies and depression.
Some additional research studies have indicated that
taking selenium may decrease feelings of depression.
Seleni
um
Selenium can be found in:
nuts
whole grains
beans
seafood
lean meats
Too much selenium can be toxic, however, so talk to
your doctor before taking any selenium supplements.
Depression and
Diet
The many physical benefits of maintaining a balanced,
healthy diet are well-known.
However, you may not know how those same simple
dietary tips can help to elevate mood, energy levels,
and an overall sense of well-being.
When you’re feeling depressed, or even negatively
affected by a change in the seasons, knowing the right
foods to eat can help you overcome those symptoms and
keep depression limited.
Thank You
The End