How To Overcome Depression and Anxiety - A Short, Thoughtful Guide
It is a well-known fact that depression and anxiety are
today’s top mental health issues worldwide. For this reason, learning how to
overcome depression and anxiety is essential. Unfortunately, this is an uphill
battle because these issues almost always come together.
This makes the fight all the more difficult, especially if
you’re not in therapy. Nevertheless, through self-discipline and determination,
you can improve your mental health on your own. We do, however, advise you to
consult a specialist.
According to the CDC, an
estimated 20 million people are dealing with depression in the US. The numbers
for anxiety are even worse - 40 million people. This speaks volumes of the
state of the world we live in since depression and anxiety have only
skyrocketed to the number 1 cause of morbidity in the last decade.
Although there are numerous ways you can go about fighting these
mood disorders, we’ve prepared a short guide that you can try right away. We
guarantee you’ll see an improvement.
Overcome Depression And Anxiety: A Short Guide
Your Body Is A Temple
What makes depression and anxiety a deadly mix for a lot of
people is the association of these mood disorders with certain addictions. Many
people who are dealing with depression resort to dysfunctional ways of coping
with their inner turmoil. In short, they turn to alcohol or drugs to manage
their symptoms.
While short term, a glass of wine or a Xanax might indeed
help, long term things almost always get catastrophic. Avoid using these
methods to cope with your suffering. Treat your body as a temple.
Exposure
Therapy
Anxiety oftentimes comes in the form of phobias. Whether
it’s fear of going outside in order to avoid a panic attack or fear of snakes,
what you need to do is expose yourself to the very situation that terrifies you.
This is the simplest and fastest “cure” for anxiety. It’s
also the most uncomfortable and difficult because of your thought patterns. We
advise you try it in therapy or bite the bullet and do it on your own!
Reach Out
While depression oftentimes gives us the impression that
we’re alone in our suffering, the fact remains that you and other 20 million
Americans are in the same boat. So, in order to make it easier for you to
overcome depression and anxiety, find a shoulder to cry on.
There are support groups out there that can be extremely
valuable. You can learn how to manage your anxiety and depression from
people who have either been where you are or are going through the same thing.
Support groups are great because they bring together people with similar
experiences.
Schedule it!
According to numerous clinical psychologists, anxiety in
adults tends to manifest itself predominantly at night. This hinders their
ability to fall asleep, which in turn affects their mood, which only worsens
their depression and anxiety.
It’s a vicious cycle. You can break this cycle by writing in a diary. If you hate this idea, then at least allocate an hour a day for those gut-wrenching thoughts and fears. You read that right!
It’s a vicious cycle. You can break this cycle by writing in a diary. If you hate this idea, then at least allocate an hour a day for those gut-wrenching thoughts and fears. You read that right!
By literally taking an hour a day to sit with your thoughts
and fears - just like you’re forced to do when you put your head on your pillow
as you prepare for sleep- you take away their power.
By listening to your mind’s inner dialogue, you won’t have
to panic and stay up at night listening to your fears because you’ve already
done it! Simply turn off your phone, TV, tablet or whatever distractions you
have around you and sit with your discomfort.
Exercise
Working out is the most overlooked “cure” for mental health
issues. That’s because people believe working out only affects the body.
However, the brain is part of your body, so working out is a great way to
overcome depression and anxiety. Exercise of any kind - as long as it gets your
heart pumping - helps to oxygenate the blood and release endorphins.
These neurochemicals are literally the antidote to your
depression and the cure for your high levels of cortisol that anxiety
generates.
Meditation
Out of all the tips and tricks you can find out there,
meditation is the most hardcore. Meditation helps the body and mind. It makes
everything function better. It has proven benefits and numerous eastern culture
practice meditation daily for spiritual purposes.
Still, meditation is not necessarily about spirituality. It
has been scientifically proven that it helps relieve depression, improve anxiety
feelings, boost concentration and promote better sleep! The types of meditation you can practice is up to you and the challenge you are facing.
Socialize!
There are quite a few voices in the psychiatric and
psychological society that claims the best cure for depression is socialization.
Of course, the last thing you want to do when you’re contemplating the the pointlessness of your existence is to spend time with your peers.
Moreover, in some cases, socialization can actually worsen
depression and push one closer to suicidal ideation. Such is the case of
bullying, for example.
Socialization, or spending time with other human beings - whether
it’s a night out at the movies, a dinner at the restaurant or checking out a
gallery exhibition - is of colossal importance for our mental health. Like it
or not, we are social creatures and we thrive when we interact with one
another.
Naturally, the interactions have to be positive and
meaningful. So, if your friend invites you over for dinner or simply wants you
to “hang out”, try to say “Yes!”, even if you’ll hate it.
Rest
There is nothing more important to our bodies - besides
food, water, and air- that sleep. If a human being were to stay awake for 2
weeks, death would occur. No one has managed to solve the mystery of sleep -
why we need it and why we die without it - but the fact remains: sleep is
essential!
The recommended amount of sleep is eight hours a night.
Anything less and you’re only sabotaging yourself. Insufficient sleep leads to
higher stress levels, more anxiety and mood swings. So, in order to ensure
proper sleep, turn off all devices and smartphones at least an hour before
sleep. Also, avoid coffee or other stimulants after 5 PM.
As Happiness always pointed out, there are numerous things you can do in
order to overcome depression and anxiety. While fighting with mental health
issues can be draining at times, please know that you are not alone. Reach out
to your friends, family or support group and try to live a healthy lifestyle.
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