Anxiety is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure. People with anxiety disorders usually have recurring intrusive thoughts or concerns. Quotes Dr Stuti Kumar A Consultant Psychologist from Pune , Maharashtra. They may avoid certain situations out of worry. They may also have physical symptoms such as sweating, trembling, dizziness or a rapid heartbeat.
Depression (major depressive disorder) is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable. Depression causes feelings of sadness and/or a loss of interest in activities you once enjoyed. It can lead to a variety of emotional and physical problems and can decrease your ability to function at work and at home.
Here are Five simple and effective ways to battle anxiety and Depression: –
TALK TO FRIEND, FAMILY AND LOVED ONES
One method to cope with anxiety and sadness is to talk to a trustworthy friend. Screaming at the top of your lungs is an even better alternative to conversing. You were undoubtedly instructed as a child not to shout and to utilise your “inner voice.”But as an adult, you can make your own rules. So, if you’ve been holding your frustrations and fears in, let it out. This does not imply instilling fear in others so that they experience the same level of anxiety as you. We’re talking about a safe way to express emotions in a controlled setting. The more you fight anxiety, the more it might become overwhelming. Rather, accept anxiety as a normal part of life and then let it go. Do whatever helps you get it out! Tantrum Yoga, created by a yoga teacher in Los Angeles, urges yogis to attempt these atypical ways as a way to release emotion that “gets locked in our bodies and could turn into tension, disease, etc.” You will feel better if you have strong relationships. Reach out to family and friends and let them know how you’re feeling so they can support you. Additionally, you may You can also join a support group, where you’ll meet people who are going through some of the same things you are.
STOP GENERALIZING
Recollections can be tinged with negative emotions if you’re depressed. You might find yourself concentrating on the one thing that went wrong rather than the many things that went perfectly. Try to avoid overgeneralizing. Encourage yourself to see the good in things. Make a list of the things that made you happy during the event or day if it helps. Make a list of what went wrong after that. Seeing how much weight you’re giving to one thing can help you shift your focus away from the total and toward the positive aspects. Negative attitudes, as well as feelings of helplessness and hopelessness, can disrupt hormone balance and deplete brain chemicals, required for feelings of happiness or calm, as well as have a damaging impact on the immune system and other parts of our body. Certain mental exercises, such as meditation or positive thinking, can alter our impressions of the environment and help us feel more peaceful, resilient, and content. Additional researchers have discovered a slew of other beneficial attitudes, like forgiveness, appreciation, and kindness, that can aid in the treatment of melancholy and anxiety. With practise, these skills can be gained.
COUNSELLING AND MEDICATION
A therapist can devise a strategy for simultaneously treating your anxiety and depression. Cognitive behavioural therapy (teaches you how to alter your ideas and actions), interpersonal therapy (shows you how to communicate better), and problem-solving therapy are some of the forms of treatment that can help (gives you skills to manage your symptoms). An antidepressant medicine that helps both depression and anxiety can be prescribed by your doctor.
RELAXTATION TECHNIQUES AND EXERCISE
Try out some yoga, meditation, and breathing exercises. According to psychiatrist Sheenie Ambardar, MD, meditating for just 2-5 minutes during the day can help you relax and feel better. She recommends attempting any of the following simple strategies: Concentrate on your breathing. Make a mental image of a lovely scene, then repeat a simple word or mantra, such as “love” or “happy.” It’s a tried-and-true mood enhancer. Exercise can also help your relationships by increasing your self-esteem and confidence. It’s also thought to be an effective treatment for mild to moderate depression. “Even a brisk stroll will jump-start the endorphins,” according to Irwin, which are chemicals in the brain that make you feel good. Make it a point to perform it at least 3-5 times every week. Psychiatrist Ken Braslow, MD recommends going with friends or joining a group if you need incentive. Mindfulness meditation, which involves sitting quietly and focusing on your breathing to train your mind to slow down racing thoughts, let go of negativity, and calm both your mind and body, can help with anxiety and depression symptoms and enhance quality of life.
SET GOALS
Is there something you’ve always wanted to do or somewhere you’ve always wanted to visit? Make a realistic, step-by-step plan to make it happen. Put your attention on something positive. Re-discover your abilities. Reintroduce yourself to a long-forgotten talent or interest. Braslow recommends experimenting with poetry, music, photography, and design. It’s a fantastic way to unwind. There’s even evidence that reading books on spirituality or psychology may boost your mood.
DIET AND SLEEP
Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these “feel-good” foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs. If anxiety causes nausea, the thought of eating food is as appealing as eating dirt. But skipping meals can make anxiety worse. Your blood sugar drops when you don’t eat, which causes the release of a stress hormone called cortisol. Cortisol can help you perform better under pressure, but it can also make you feel worse if you’re already prone to anxiety.The fact that you need to eat doesn’t justify stuffing just anything in your mouth, so this isn’t an excuse to overindulge in sugar and junk food. Sugar doesn’t cause anxiety, but a sugar rush can cause physical symptoms of anxiety, such as nervousness and shaking. And if you begin to obsess over a reaction to sugar, you could have an out-all panic attack. Incorporate more lean proteins, fruits, vegetables, and healthy fats into your diet. Eat five to six small meals throughout the day, and avoid or limit your intake of sugar and refined carbohydrates. Depression typically involves sleep problems; whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits.
Takeaway
Anxiety and depression are formidable foes, but they may be defeated through goal-setting, good nutrition, sleep, and exercise. Changing your behaviour, attitudes, and lifestyle can sometimes be all it takes to overcome stress and anxiousness. If your symptoms don’t improve or worsen, you can try a drug-free strategy first and then consult a doctor. Do what works for you, and keep in mind that anxiety and depression are common. Do what works for you, and know that anxiety and depression does not control your life.
