The Chemistry of Calm is a book written by psychiatrist Dr. Henry Emmons. It describes natural ways of treating anxiety disorders. Some of the information is based on the author’s experiences in treating patients and following spiritual practices. The author also references scientific studies that validate natural treatments for anxiety. In this post I focus on the material from the book that cites scientific research (studies are listed in the back of the book).
• Sugar and refined carbohydrates lead to excess insulin production. Excess insulin is associated with anxiety, depression, and insomnia.
• In one study, subjects who viewed trauma on film were less likely to develop flashbacks if they played Tetris half an hour after seeing the trauma.
• The omega-3/omega-6 imbalance leads to an inflammatory response that has negative effects on brain function.
• Exercise can reduce sensitivity to panic attacks. Exercise also protects cells from oxidation, helps normalize blood sugar, reverses metabolic syndrome, decreases inflammation, treats depression, promotes brain cell survival, and helps normalize cortisol levels.
• Deep abdominal breathing induces relaxation and improves performance.
• Practicing compassion meditation or mindfulness meditation leads to greater activation in the left prefrontal cortex, which is associated with feelings of calmness and well-being.
• A study of OCD patients at UCLA found that mindfulness meditation reduced their symptoms.
• Brain scans of post-traumatic stress disorder patients found that mindfulness meditation helped study participants reduce amygdala activity.
• Exercise, social connection, blueberries, and omega-3 fatty acids lead to greater BDNF production. This in turn improves mood.
Supplements:
• 5-HTP – reduces anxiety and improves mood (but don’t take it if you are already taking a SSRI medication)
• Acetyl L-carnitine – enhances mitochondrial production of ATP
• Alpha-lipoic acid – helps energy production and improves glucose metabolism
• B Complex – influences methylation in a way that suppresses the production of cortisol
• Chromium picolinate – improves insulin function and reduces carbohydrate cravings
• Coenzyme Q10 – improves mitochondrial energy production
• D-ribose – reduces oxidative stress
• DHEA – boosts serotonin function, reduces cortisol, and improves mood (but don’t take it if you have a tumor or are at risk for cancer)
• Fish oil – reduces inflammation and reduces insulin resistance
• GABA – relaxes the brain and boosts immune function in people subjected to stress
• Ginger – reduces inflammation
• Ginkgo Biloba – protects against the memory loss that results from prolonged exposure to cortisol
• Glucomannan – reduces insulin surges after meals
• Green tea extract – reduces inflammation
• Inositol – is as helpful as antidepressants for treating panic disorder
• L-theanine – sharpens mental focus while reducing anxiety at the same time
• Magnesium – protects nerve cells from the excitotoxic effects of glutamate
• N-acetylcysteine – helps treat trichotillomania and may treat OCD
• Passionflower – may be as effective as benzodiazepines for treating anxiety
• Pycnogenol – regulates blood sugar and reduces inflammation
• Rhodiola – reduces anxiety
• St. John’s Wort – treatment for generalized anxiety and OCD
• Taurine – increases glycine and GABA to calm the brain
• Turmeric – products brain cells from stress and injury
• Valerian – reduces anxiety and improves sleep
• Vitamin D – helps in the production of serotonin and protects nerve cells from excess glutamate
• Zinc – may make serotonin more effective
