The Chemistry of Calm: A Powerful, Drug-Free Plan to Quiet Your Fears and Overcome Your Anxiety

by Henry Emmons

Blending Eastern techniques of meditation with traditional Western solutions of diet and exercise, celebrated psychiatrist Dr. Henry Emmons offers a proven plan to combat anxiety—without medication—that has helped tens of thousands gain inner peace and start enjoying life. The debilitating effects of anxiety can affect your sense of well-being, health, longevity, productivity, and relationships. In The Chemistry of Calm, Dr. Henry Emmons presents his Resilience Training Program—a groundbreaking regimen designed to relieve anxiety and restore physical and mental strength. This step-by-step plan for mental calmness and emotional wisdom focuses on ways to create resilience as a key to resolving anxiety in everyday life, incorporating the latest science -Diet—you’ve got to eat good food to feel good -Exercise—it’s moving makes you less anxious -Nutritional Supplements—boosting your natural anxiety resistance -Mindfulness—including meditation techniques to calm your body and brain Using this program, Dr. Emmons has helped countless patients reduce their anxiety and reclaim the resilience that is their birthright. Now, with The Chemistry of Calm, you can be anxiety free too!

Genres: Nonfiction, Self Help, Psychology, Health, Mental Health, Personal Development, Science

288 pages, Unknown Binding

First published October 5, 2010

About the author

Henry Emmons, MD, is a psychiatrist who integrates mind-body and natural therapies, mindfulness and allied Buddhist therapeutics, and psychotherapeutic caring and insight in his clinical work.

Reviews

[Allie · Rating 2 out of 5]

This book was fine. It wasn't as interesting as The Chemistry of Joy, and it definitely wasn't as helpful or informative. It's clear that he's a professional psychiatrist and therapist, but it also seems like he's never had anything even close to a panic attack (not that it's necessary, but he seems only clinically familiar and not actually familiar with it). In fact, the information he includes about different forms of anxiety and its roots is brief and feels pretty empty.

I dislike that this book didn't even comment on anti-anxiety medications at all, because frankly a drug-free approach is not for everyone. I've never encountered a doctor or psychologist/psychiatrist who suggested I rely only on medication to manage with anxiety. I will almost certainly be on some kind of anti-anxiety medication for a really long time, if not my entire life. That's not to say that this book doesn't have a lot of good information, but the techniques are covered in other books that give a very well-rounded approach to treating and dealing with anxiety.

If you worry some and need help dealing with stress, this is a fine book. If you have panic attacks or any kind of persistent, intrusive anxiety this book falls very short.

[James · Rating 5 out of 5]

As an individual with longstanding depression and chronic pain, this awesome Resilience Training Program espoused by Emmons et al simply, naturally works. After nearly 15 years of prescription sleep aids, I now fall and return to sleep with ease, safely and naturally, without meds. My sense of optimism and self-confidence has rebounded as I've relearned to trust that my body and mind tend toward wholeness and calmness with proper self-care and support. An awesome, evidence-based program that works!

[Max · Rating 4 out of 5]

This book had all that I missed in Rewire: Break the Cycle, Alter Your Thoughts and Create Lasting Change. Clearly written, to the point, and easy to follow steps to actually calm overthinking and anxiety. Though the book clearly discusses a drug-free approach, I wish the author had included a bit more on medication. For some people it's just necessary to take medication, and in my opinion it makes more sense to try a drug-free approach if you are also aware of the other treatment options (after discussing with a doctor). If you have tried the advice in this book but still don't see any improvements, it really is worth to talk to a medical professional to see if medication helps.

Good read, for people who do not have serious anxiety problems, but can use help with mild anxiety and stress.

[Chelsea · Rating 2 out of 5]

2.5 stars

I guess I am kicking off 2020 with a nonfiction bender.

The Chemistry of Calm purports to be a "powerful, drug-free plan to quiet your fears and overcome your anxiety" - a pretty significant claim, as the research on depression and anxiety and what exactly causes them (as well as how to effectively treat them) still leaves medical professionals baffled to this day.

As a health and wellness book, this one has some great tips on how to incorporate eating well, sleeping well, socializing well, and being generally mindful and meditative in your everyday life. That being said, I took issue with some of the diet/vitamin claims that Emmons made, but to each their own. I did enjoy that this was an holistic approach to treating anxiety, but I think it was a little oversimplified for individuals with general anxiety disorders or the like. It is okay if someone needs therapy and/or takes medications while trying to do some of his wellness suggestions, but I do not think that he made that clear enough in his writing. It is dangerous to just stop everything cold turkey and switch to this "program", when in reality you have no one to hold you accountable to following his plan, and stopping any medications without gradually diminishing the dose can be dangerous.

I gave this book 2.5 stars because his advice is great for living a well-rounded, healthful life overall, but it did not introduce any groundbreaking knowledge. I think everyone knows if you eat better, exercise, sleep well/often, have friends and take time to relax from your busy schedule that you will have better quality of life in general...or maybe I have too much faith in other people's education. Regardless, worth the shot if you are searching for drug-free alternatives to helping with your anxiety, as most of the suggestions are just good habits to get into anyway, but you would get the exact same advice watching Oprah or reading Pema Chodron, just with less science jargon. (I was one of the few that did enjoy the science jargon though :) )

[Robin]

Some helpful suggestions about how to approach and practice meditation, but often repetitive. More new age than I prefer. The book would have made a more compelling zine or piece in a Sunday newspaper.

[Jazmin · Rating 2 out of 5]

I didn’t hate this book, but I definitely didn’t like it. It felt like a giant waste of time, which sucks more than the book itself. I read it cover to cover, hoping for substance, but aside from the meditation section (which was okay), it mostly boiled down to: just rest, just eat organic, just take supplements, just exercise, and boom—you’re healed. Cool. Thanks. Totally life-changing.

There’s this annoying tone throughout—like your body already knows how to fix everything, you just have to “let it.” Cringe quotes and oversimplified advice everywhere.

To be fair, if this is your first book about anxiety and depression, you might find something useful in it. But if you’ve read anything else on the topic, this one will probably make you roll your eyes into the next dimension.

[Kjersti · Rating 5 out of 5]

This book was hard to give back to the library. It took awhile for me to read it because it is heavy material to work through. After I read it all the way through, I went back and read the second half again taking lots of notes - more notes than I’ve taken on any book since law school 😂 Then I went back and read a few of the chapters a few more times, really letting the material sink in.

Have you ever had people recommend you “just let it go” or “don’t let it bother you so much” … whenever I’ve received that advice I’ve always thought: okay how do I do that? This book teaches you how. The insights were very profound and moving to me. I hope I can put into practice the author’s recommendations.

The title is a little misleading. He does talk about science and studies etc but the meat of the book is the lessons from his resilience training program. These help people with anxiety and difficult emotions and feelings of not belonging and overall well-being in life. He includes step by step instructions and meditations alongside relatable stories from people he’s worked with to overcome their issues. Highly recommend.

[Renee · Rating 4 out of 5]

This book has really helped me begin to find my way out of anxiety. The supplements recommended in the book work better than anything I have tried so far. As this book is about finding a balance between mind and body so you become more "resilient" to anxiety and stress, I feel that I will be referencing this book for a while to come.
A word of caution...I felt that the author of this book came off as rather arrogant (though perhaps he was just trying to establish a connection) with his repeated use of I will, I have, I, I, I. But overlook it, there is lots of good stuff in here, and perhaps his arrogance is not completely unjustified.

[Ying · Rating 5 out of 5]

I was hospitalized for depression and anxiety. This book is a great resource to reinforce many of the techniques I learned from the group therapy in the hospital. I started taking some of the suggested supplements and practice mindfulness taught in this book. I'm recovering very well. I think it's a great and complete program. I highly recommend it.

[Monika Rukść · Rating 4 out of 5]

Szkoda, że nie doczekała się na razie polskiego tłumaczenia. Mogłaby zmienić życie wielu ludzi.

[Ariana Cabral · Rating 4 out of 5]

Started this in January and finally finished in August 😌

[Julie · Rating 4 out of 5]

There is nothing ground breaking here, it’s a compilation of well known solid advice on how to be healthy. Get enough sleep, eat healthy, exercise, meditate, make time for friends, stay active mentally learning things…the only part that I felt could be considered different would be his push for taking supplements. Eh, that’s not my bag since there is zero monitoring of supplements and you never know what it is exactly you are taking. I don’t mean common vitamins, though he does suggest adding those too, but less well known supplements. I googled some of his advice and got conflicting information about the supplements he mentioned, which added to my concerns that there isn’t a solid consensus they are 100% good the way say more sleep is.

I did enjoy reading the book. It’s well written and flows nicely. It’s always good to be reminded to take care of yourself, that the mind and body are inexorably linked and you must take care of both to feel ok. He is a positive voice, telling readers that it isn’t hopeless, you can change, you aren’t doomed to anxiety and depression, you have control and free will and can change.

I highlighted my kindle up the wazoo with quotes I will want to refer back to:

many patients become so focused upon what's wrong with them that they lose sight of what is right. They forget that they have strengths, remain essentially healthy, or at least have pockets of health that could be activated in their quest to relieve their suffering.THIS

you can learn to ground yourself in the body, to pay more attention to touch, sound, or the feel of your breath as you allow it to gradually deepen and slow. Giving the thinking mind something concrete to focus upon can disrupt its busy creation of fear.

Panic anxiety, rumination, and compulsivity involve the important middle area of the brain, the area of emotion.This includes the limbic system and a few key structures around it.The problems that occur here have less to do with direction of the flow of information. Instead, there is a disruption of that flow. Something has gone amiss in the communication between the brain areas, so that part of the circuit gets locked into the on position and becomes unable to shut itself down properly. That occurs most clearly with panic anxiety, where the amygdala, the brain’s "panic button," begins doing its job, but then can't stop doing it. Panic anxiety is like having a home alarm that is set to be too sensitive- it starts going off when there is very little threat or even no threat at all.

Closely related to the amygdala is the hippocampus, the seat of memory. It becomes engaged when the panic button goes off, and it, too, can be overly activated, linking innocent situations with perceived threat.

Worry involves the creation of new thoughts, looking for new dangers, new things to anticipate with fear. There is nothing new when one ruminates. This ruminative pattern of thinking seems to be related to a problem with the cingulate cortex, which sits between the higher, prefrontal cortex and the areas of emotion below. The cingulate is supposed to aid in communication between them, and to help resolve conflict when that exists between the rational, thinking mind and the centers of emotion. When it becomes locked in the on position, we may think really hard about a dilemma, but that thinking is ineffective. We perseverate instead, and cannot resolve the conflict or make decisions.

Compulsivity includes any kinds of behavior that we cannot stop doing, and in which there is a feeling of unpleasant tension that grows until we perform the action. Then the tension is released, at least partially, only to grow again until the behavior is repeated. There is an unending circuit of tension and release. With compulsivity, there seems to be a problem with the basal ganglia, a lower brain area associated with movement but also with monitoring and controlling the inflow of bottom-up communication. A gateway that should allow sensory input into the brain in a measured way becomes ineffective, opening the floodgates and allowing information to overwhelm the system, creating unchecked loops of anxiety.It may be because the basal ganglia assist with movement that some signs of compulsivity have to do with movement.The basal ganglia are associated with dopamine, a neurotransmitter important for movement but also for the feelings of reward and pleasure.

We give power to that which we give attention, so that if we only see the unhealthy part of ourselves, that becomes enlarged out of proportion to how we really are. It is important to see very clearly what is wrong, but not to allow that view to take over. We must place more of our focus on what is not wrong with ourselves Whatever we water, grows!

Sleep, diet and exercise provide the foundation for resilience, like the three legs of a stool, providing a stable platform for cultivating the rest of one's self.

It is through diet and nutrition that we have the best chance to affect gene expression. It is possible to turn off illness genes by changing the way we eat.

As Michael Pollan suggests, "Don't eat anything your great-great-grandmother wouldn't have recognized as food.”

Aim to rotate five to seven different whole grains, including rice, oats, quinoa, millet, amaranth, barley, corn, and wheat.Try not to eat any single grain every day-aim to eat wheat just two or three days per week, for example.

your GABA levels may have fallen too low so that there is not enough inhibition to keep glutamate in check.Like a car that has lost its brake fluid, you may have lost the ability to slow things down. To remedy this imbalance, we can find ways to either reduce the effects of glutamate, enhance the activity of GABA, or both. The balancing supplements for glutamate and GABA include taurine, GABA, and L-theanine; the antioxidants NAC and green tea; vitamins B6 and D; the minerals magnesium and zinc; omega-3 fatty acids

Norepinephrine is the brain's version of epinephrine, which also goes by the name adrenaline. Drinking too much caffeine elevates norepinephrine's effects. Physically, there may be a rapid heart rate, shallow and rapid breathing, elevated blood pressure, cold extremities, muscle tension, and shakiness. At an emotional level, you may feel panicky. You can tone down the effects of norepinephrine by taking L-theanine, NAC, inositol, and omega-3. You should also avoid caffeine.

One of the reasons I like L-theanine is because it works on so many neurotransmitters at once: it boosts GABA and dopamine while lowering norepinephrine.Researchers have found that it changes brain waves as measured on EEG, promoting the relaxed and alert state associated with alpha waves.
L-the-anine is one of my most common treatments for anxiety and may help any of the seven types of anxiety.

Using a measuring tape, measure around the belly just above the navel. Take a second measurement at the widest part of your hips. Calculate the ratio (waist divided by hip). In women, this ratio should be less than 0.8.

a simple blood test that measures C-reactive pro-tein, or CRP. This protein is produced by the liver in reaction to systemic inflammation and tells you that inflammation is present. If you have some of the signs listed below, consider getting a high-sensitivity CRP blood test through your doctor's office.

Look for food sensitivities, a common hidden cause of inflammation.

There wasn't "exercise" as we have come to know it. There was just activity built into the normal course of the day -a lot of activity. People were moving nearly all the time

The aftereffects of stress reside in the body as physical tension and in the mind as worry or rumination. It is a generally unpleasant feeling that we call "being stressed" or "stressed out." The problem is that we seldom do discharge the energy, letting it build up so much.Vigorous movement, like the shaking of the impala, can discharge that energy. Daily exercise and even physical work can carry similar benefits for us.

There is a natural need for the body to cycle between activity and rest, movement and stillness. Life is not linear, though we try to make it so with constant productivity or continuous improvement. It ebbs and flows, and then does so again. Your own life may be enhanced if you learn to flow with it, to honor the restorative rhythms of rest and relaxation.

Left to its own devices, the nature of the mind is to stay busy. The means we have available for distracting ourselves (such as Web surfing, video games, media, Facebook, Twitter, and the like) are alluring, even addicting. They are so powerful, and our minds are so distractible, that we must counter these tendencies intentionally.

Apparently, this is not a new problem. Even in biblical times, people needed to be reminded, commanded even, to take a Sabbath day of rest. This included an aspect of devotion to the sacred, but part of its wisdom was simply to rest, to have a day each week without work.

don't try too hard. You don't need to breathe any certain way. Just pay attention to your breath, and it will naturally slow down and deepen

Waking in the middle of the night (middle insomnia) is often due to one of these common problems:
Stress. Elevated cortisol can result in light, easily disrupted sleep.

Since we don't recognize that the primary source of our dissatisfaction lies within, we continue to believe that there is something just outside our grasp that would make us happy if we could only attain it:"If only I had a nicer car ... a better job ... a more understanding spouse-then I would be content."Or instead of pulling things toward ourselves, perhaps we are pushing them away: "I wish I didn't have to write this report ... hadn't lost so much money in the stock market ... didn't have to deal with anxiety every day-then I wouldn't feel so unhappy.”

Without awareness that thoughts are just thoughts, the mind automatically makes them appear real. When we are aware that we are thinking, we can see thoughts for what they are, question their validity, reflect upon them, and choose whether or not to believe them or act upon them.

One aspect of that larger mind is referred to as the"observing self." It is the part of us that remains above the fray, that doesn't get caught up in all of the drama contained in our thoughts. It is the aspect of our mind that remains calm and continues to see things more objectively, as they really are, and not through the distorted lens of perception or desire.

Picture yourself sitting calmly on a riverbank, watching the water as it flows by. The river is your stream of consciousness. Thoughts come along, like something floating in the water. Your observing self is the one sitting alongside the river watching these thoughts come and go. Try to notice an individual thought arise, as though it was carried from upstream and then appears before you. See if you can keep observing it as it passes in front of you and eventually disappears downstream. Soon another object presents itself to you. Your job is just to sit on the riverbank and observe. Some thoughts might be so compelling that you give up your seat on the riverbank and go into the stream, letting yourself get carried away by them. You may lose touch with your observing self and become absent for a few moments. As soon as you realize that you have done this, return to your seat on the riverbank and go back to observing your thoughts-without judging yourself for the lapse. Each time you remember to come back you are strengthening your mindfulness muscles.

If you give a thought 'airtime' in your mind, then you empower it. This is similar to the role of a radio DJ, who helps create a hit song by playing it over and over again. The more you 'listen' to a favorite thought, reinforce it through repetition, the more it is strengthened. That is just as true for positive, loving thoughts as it is for negative or judging ones. Positive thoughts, too, can be reinforced through practice.

You cannot stop yourself from having particular thoughts, and if you try, you're likely to have even more of them.

We need all of the emotions, those that feel good as well as those that don't feel good.

Once a painful emotion has taken hold, the mind kicks into gear and further negative thoughts arise. If allowed, this just adds fuel to the fire.

When you become swept away by an emotion, it means that your personal story line is getting triggered. You can still recognize that you are thinking or feeling hurt. You can see that you are getting caught up in your story. Try to identify with the observer within you-the part of you that is not caught up.drama. Seeing what is going on and identifying it, you can calm the fires of the negative emotion. If the surge of emotion becomes too strong, it is hard to resist doing something. Once you speak or act, you easily cause further harm to yourself and others. If possible, remind yourself to be still. When firmly in the grip of an unhealthy mood, it is usually best to do nothing until you can regain your bearings. Remain still. As the Buddhists say, don't just do something-sit there! This is not the same as repression or denial, because you are doing this consciously and intentionally. The key is to acknowledge when you're being swept away, refrain from adding fuel to the fire, and remain still until a wise action becomes clear.

What kept Leslie's fear and discontent alive was not rooted in truth. Both were fed by her own unquestioned belief that, at a very deep level, she was not okay.The ongoing source of threat is really in our own mind, nurtured by the persistent idea that we are flawed and not adequate to the tasks before us. The central fear around which our lives revolve is I am not all right.This is frequently accompanied by two supporting beliefs:Whatever is wrong with me must be fixed and It cannot be fixed; this condition will be with me always. There is a sense of needing help, but being beyond help. That can feel hopeless. The trance of unworthiness. This trance brings with it a high degree of self-consciousness (even self-preoccupation) and interferes with making connections with others and developing a sense of belonging.

something is wrong -not that something is wrong with you, but rather with the way you hold yourself. If you can see this as a belief that does not serve you, and nothing more than a belief, then you can move in the direction of healing.You can learn to hold yourself differently.

[Katie · Rating 4 out of 5]

Lots of helpful advice and meditations. Gives me hope that it is possible to rewire my way of thinking!

[Autumn Kotsiuba · Rating 3 out of 5]

These books always leave me feeling like I’ve just come out of a pseudoscience fog, even if some of the advice is sound. I’ve found that eating less processed food, limiting caffeine, exercising, and meditating, while not eliminating anxiety, do curb it. These were recommended in the book so I trusted it a bit more. I think there’s some good stuff in here, but it’s like weight loss: you can’t expect a magic solution to a condition that takes a lot of managing.

Personal notes:
Personal Types = Rumination/Worry/Learned Fear
Considered Changes = Vitamin B & D, flaxseed, amino acids, green tea extract

[Becca · Rating 3 out of 5]

Found the first few chapters extremely motivating in regards to diet and exercise. A great reminder that what I put in my body and what I do with it matters! Didn’t love the section on meditation but was able to glean a few insights about thought patterns and how that impacts my mood.
The sections on supplements and nutrients and how they impact the brain and anxiety will be a resource I will return to.

[Eileen Ptacek · Rating 3 out of 5]

Not much new information, but the book did remind me that I need to meditate regularly for good mental health. My MD said not to take the recommended supplements except for B complex. Too little regulation of herbal supplements, in his opinion.
Feeling Good is another book on this subject and is very helpful for dealing with thoughts that cause anxiety.
Ommmmmmmm.

[Kelly Elizabeth · Rating 4 out of 5]

Super interesting to see things I have always heard for wellbeing be supported by scientific evidence.

- being present
- expressing kindness to yourself and others
- exercise
- new experiences
- social connection
- &lowering stress through the above and meditation/breathwork can all lead to better wellbeing, health outcomes and less disease

[Danielle Trent · Rating 4 out of 5]

Clear and approachable. A great guide to empower and help develop a stronger sense of self with measurable tools. Will cite and use as a course for my workplace.

[Jennifer · Rating 4 out of 5]

Liked this so much, especially the meditations, that I'm ordering a copy for myself to own. I have to admit I skipped the chapter on supplements and found the food advice to be a reiteration of things I've already heard (Emmons believes in Pollan's food strategy - Eat food. Not too much. Mostly plants.) or common sense (Anxious? Perhaps you should cut down on your caffeine, hmmm?). I didn't mind hearing some things again though; I'm hard-headed enough that it can take several times for something to really sink in with me. I'd recommend this not just to those struggling with anxiety but to anyone trying to live a healthier, more balanced life.

[Anne · Rating 2 out of 5]

Part 1 "Build a Strong Foundation" is totally impractical for someone who's unemployed. He wants you to eat certain foods, avoid pasta, and take loads of supplements. RIGHT, like I can really do this right now. Part 2 "Awaken to Equanimity" would be easier for me to do but it's due back at the library & I don't have the $15 to get my own copy. He talks about mindfulness meditation but I have a book edited by Susan Piver, "Quiet Mind: A Beginner's Guide to Meditation," which can be a good substitute for now.

[Jenesssa · Rating 1 out of 5]

A huge disappointment. Henry Emmons, if you wanted to write a book about nutrition, write a book about nutrition. If you wanted to write a book about Buddhism, write a book about Buddhism.

Just please, don't write a book directed at calming anxiety and turn it into a vague, non-supported clinical ha-blah of promoting your teachings.

Just, ah, God. I was reading this and got so distracted by my own thoughts asking myself to just kill me now.

Zero stars. Negative stars. Who published this guy anyway?

[Jeff Priesmeyer · Rating 4 out of 5]

Very good book. This book doesn’t have to be read all at one time. I skimmed the last bits because I knew I’d have to go back when I had time to do the different mindfulness techniques. However there was a lot of good information on diet, supplements and sleep. If you have high or moderate anxiety this book is for you. Just get past the opening chapters and I promise it’ll be worth it.

[Dina Natale · Rating 3 out of 5]

I will learn to relax if it kills me :)

[Jamie (jamie.reads.books) · Rating 5 out of 5]

Highly recommend.

[William Schram · Rating 4 out of 5]

With the Chemistry of Calm by Dr. Henry Emmons, we are introduced to holistic methods to treat anxiety and stress disorders. It isn’t necessarily the case that he frowns upon medication or its use, Dr. Emmons seems to want to use a different approach. This I can understand. A lot of medications and drugs used to treat anxiety and stress might do more harm than good. If I can fix something by changing my diet it might be easier than having to go through the side effects of certain drugs. Also, a lot of Selective Serotonin Reuptake Inhibitors are somewhat expensive and could cause more damage in the case of weight gain and cooling the libido. These may not be all that pleasant to deal with.

This is more of a giant lifestyle adjustment than anything else. Emmons recommends a certain diet and exercise to help deal with stress and anxiety along with mindfulness or other types of meditative practices for the spirit. I find it somewhat hokey I suppose, but if it works then why not. I have a certain strange fondness for Western Style medicine since Eastern Medicine seems to focus on Chakras and other things that can’t really be measured. I probably just haven’t found anything to demonstrate it properly or something along those lines.

Finally, this book isn’t really what I expected. More than a lifestyle-changing program to improve resilience against anxiety and stress, I thought this book was going to be on how the brain experiences stress and anxiety. I took it out of the library so it isn’t like I sunk any money into this, but it is somewhat disappointing all the same. While the book does have a section that explores what neurotransmitters and other things do in the brain and how to improve brain chemistry in some ways, it wasn’t really what I wanted.

[Tracy · Rating 4 out of 5]

"The Resilience Training Program is founded on the belief that you are fundamentally healthy, but that something has gotten in the way of that natural health to create what is often considered “disease.” Resilience implies that it is possible to bounce back."

A positive book that pulls together diet, exercise and mindfulness training to address anxiety and stress. I think a lot of his "program" has been incorporated into wellness thinking in the years since it was published so there's not necessarily new info if you read about wellness already, but it's framed in an empowering way with success stories of anxious people interwoven so may still be interesting to some.

Much of this book involves specific meditations, so you'll need to be willing to try it to get the most out of this book.

I'm not sure he was entirely successful in transforming these pretty well known actions into a program that is bigger than its parts. Not to diminish what was good about the book.

[Stephanie · Rating 4 out of 5]

Book Review: The Chemistry of Calm

The Chemistry of Calm is an informative and fascinating read that offers deep insights into the ways our bodies respond to anxiety and stress. This book not only explains the science behind these experiences but also provides practical, natural approaches to managing them.

I found the sections on supplements particularly enlightening, as they clearly outline what our bodies need to combat stress and anxiety effectively. The book also does an excellent job of breaking down the root causes of these issues, which gave me a much better understanding of what triggers them and how I can address them naturally.

After reading, I feel more informed and confident in my ability to handle stress and anxiety within myself. I highly recommend The Chemistry of Calm to anyone who struggles with chronic stress or anxiety—it’s an empowering resource that equips you with tools to take control of your well-being.

[Jessie · Rating 5 out of 5]

I listened to the audiobook version of this book, and it was great! It was chock-full of tips for managing stress and anxiety that were widely applicable. I appreciated the author's approach in mentioning a wide variety of options that people can adapt as they're able, taking into account cost hesitations or a readiness to commit to making certain changes. It made following through on the advice more doable right from the beginning because there was less pressure to do things in one single "right" way. The biggest challenge to listening to it in audio form was that I couldn't easily take notes of specific recommendations when doing things like driving, but the content was great, life-giving, encouraging, and immediately applicable! Full of supplement and dietary recommendations and guidelines and mindfulness practice exercises you can do right away, I highly recommend it!

[Lekeshua · Rating 5 out of 5]

“When your fears surrender to your strengths,
You will begin to experience
That all existence
Is a teeming sea of infinite life.” - Hafiz

“I don’t know exactly what a prayer is.
I do know how to pay attention, how to fall down
into the grass, how to kneel down in the grass
how to be idle and bless, how to stroll through the fields,
which is what I have been doing all day.” - Mary Oliver

“Ordinary happiness depends on happenstance. Joy is that extraordinary happiness that is independent of what happens to us. Good luck can make us happy, but it can’t not give us lasting joy. The root of joy is gratefulness.” - Brother David Steinem-Rast

“We can live without religion and meditation, but we cannot survive without human affection.” - The Dalai Lama

[Beckie · Rating 4 out of 5]

I really enjoyed this holistic perspective to deal with anxiety. The discussion of herbs, mindfulness, sleep, etc. as a way to enhance Western standard treatments with medication and therapy, offers a comprehensive way to have more tools to deal with the issue. I hadn't heard of terminal insomia before, but understand it as waking too early. Also appreciated the "thoughts are just thoughts. The mind automatically makes them appear real. When we see them as what they are we can question their validity, reflect upon them, and choose whether to act on them or believe them", and to "turn toward the emotion. This allows them to have their moment then move through you." Narrator was good. Looking forward to reading the Chemistry of Joy by the author.