According to a research by National Institute of Mental Health, nearly 18% of the population in the U.S. is affected by anxiety disorders. Anxiety is actually a normal reaction to life stress. A divorce, loss of a loved one, unemployment, stress after car accident, and other such difficult situations in life can make a person feel sad, lonely, nervous, or anxious. When stress takes a toll on you and anxiety becomes excessive, or the person suffering from it experience it daily for no clear reason, then that person may have depression and post traumatic stress disorder.
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A person with anxiety disorder is most likely to suffer from depression and vice versa. While depression can often make you anxious, anxiety can make you feel depressed. So, anxiety and depression are two sides of the same coin.
There are many rehab centers for depression and anxiety all across the Unites States which provide treatment for major depressive disorder and anxiety. The basic solution to recover from depression is to take an action. But when someone is depressed, any action or even the thought of it can make that person feel tired and exhausted. The key is to start with small strategies and slowly build from there. When you’re suffering from stress, depression, and anxiety, these small goals and strategies will help you cope.
Tips To Cope With Stress, Depression, And Anxiety
1. Distract Yourself
Start with determining how long can depression and anxiety last and distract yourself for that period of time. Think of the things in your life you’re grateful for. Remember all the good moments of your life. Make a note of all the things and activities that make you happy and start doing it like a dance.
2. Build Relationships. Get Social
Even a simple thought of talking to your loved one can be overwhelming. People that support you through thick and thin can really help you get away with depression. They can be anybody, your family, friends, or relatives.
Tips for building supportive relationships and get social:
- Talk and share your feelings with one person
- Volunteer to help someone
- Call one of your old friends
- Visit one of your old friends or invite to your home
- Accompany someone for movies, get-togethers
- Join a club and meet new people
3. Get Moving
Getting out of bed may seem taxing when you get morning anxiety and depression. But doctors who treat depression and anxiety suggest that exercise is very effective on depression. Research evidence suggests that physical activity or exercise leaves a positive impact on depression by stimulating new cell growth in the brain, reducing stress and tension. Even a 10-30 minute regular exercise will show a positive effect on your mood.
Here are few ways to exercise and get moving:
- Go for a walk with your dog
- Put on your favorite music and dance
- Practice yoga for depression and anxiety
4. Get More Sleep
Doctors often link depression with sleep. Irregular sleep patterns can lead to sleep disorders and depression. Whether you’re sleeping too much or too little, your mood suffers. Exercising daily is the key to getting sound sleep.
Here are some tips to sleep better:
- Exercise during the day
- Maintain a regular meal schedule
- Avoid naps during the day
- Avoid excessive intake of caffeine
- Avoid smoking (nicotine and caffeine are stimulants and, therefore, impedes sleep)
5. Practice Relaxation Techniques
Depression causes accumulation of negative thoughts, weighing the person down with emotional baggage. Practicing relaxation techniques can help boosting emotional health. Here are some relaxation techniques that can help to relax, manage stress, depression, and anxiety.
- Deep breathing – You can try the technique of deep breathing on the count of 10, whenever you feel the stress is building up.
- Exercise – Exercise is another good technique to ease anxiety and stress. Yoga, in particular, is the best exercise as it involves deep breathing, meditation, and relaxation all at the same time.
- Surrounding yourself with aromas – Aromatherapy is another great relaxation technique that can come to your rescue when you’re anxious and stressed. This technique can involve simple activities like lighting a candle scented with your favorite fragrance, using pleasant room fresheners, or enjoy with relaxing bath products.
6. Eat Energy-Boosting Food
Although there is not much evidence, but research studies show that certain foods can help relieve stress. Following are the foods that can be antidepressants.
- Dark Green – Dark green leafy vegetables like spinach, asparagus and brussels sprouts boost the folate levels of depressed patients, ultimately improving their mood.
- Fruits – Studies show that a person suffering from depression lacks vitamin B6 and folic acid, both of which are found in fruits like papaya, oranges.
- Fish – Marine foods like fish is a good source of omega-3s fatty acids. Omega-3 fatty acids in fish are linked with lower risk of depression
7. Maintain A Positive Attitude
Last, but the most important goal is to maintain a positive outlook towards life. Practice things like laughter yoga, that motivates you to develop a carefree attitude. A person dealing with depression needs to understand the fact that, every day cannot be a good day, and it is alright. Although stress in life is recurring, it never lasts forever.
Have you suffered from stress, depression, and anxiety before? Tell us your stories and how overcame it in the comment section below!