Anxiety and Depression usually go hand in hand and people with social anxiety disorder, generalized anxiety disorder, anxiety disorder or other similar disorders spend most of their time in a highly agitated state. In the recent years, mental health issues have been on a rise. This is because of the amount of competition that a person faces in their life. People are more worried about their job, money and other responsibilities today than they were before. These daily stresses have given rise to a number of health issues among people.
Not everyone is capable of managing and handling stress in an efficient manner and often times depression sets in. There’s no clinical evidence as to why anxiety and depression co-exist according to the ADAA (Anxiety and Depression Association of America). Handling stress efficiently requires a combination of efforts from your mind and body. In this article, we discuss a number of ways to manage and overcome problems such as depression, stress, and anxiety.
Why Does Anxiety Lead to Depression?
Most people don’t even give a second thought to things and just do what they’re doing, having fun and enjoying themselves. People with anxiety disorders, including myself know that these thoughts of nervousness and worrying are irrational and most of the time there really isn’t anything to worry about, but we still continue to worry.
As per Dr. Sally R. Connolly, LCSW who says “It’s a cycle”. When you get anxious and start to worry you start to feel bad about it, in turn depression starts to set in.
Symptoms of Anxiety and Depression
People suffering with anxiety and depression will often show these signs:
- Loss of Interest in doing things such as hobbies and other activities
- Appetite changes – either eating to much or not eating enough
- Tired and agitated
- Memory loss, concentration problems and a hard time making decisions
- Constant worrying
- Headaches, hot flashes, fast heart beat, fatigue, difficulty breathing, sweating
- Trouble sleeping (Insomnia) or sleeping to much
1) Learn about the Triggers
The first step is to learn about the different triggers that intensify these problems. By understanding the triggers better you can dig deeper to find out the root cause of your triggers. If the problems are triggered in certain situations, you can avoid the situations and thus decrease the chances of stress appearing.
2) Relaxation Techniques
Relaxation Techniques used for anxiety and depression disorders often include meditation and mindfulness. Yoga is something that teaches different breathing techniques and also helps with staying fit. Meditating and doing Yoga have helped me relax and relieve my symptoms of anxiety and depression. I’ve learned some quick and easy yoga exercises that I can do in a few short minutes at a time.
3) Be Positive
Being positive has a big impact on your mental health. If you practice gratitude and keep yourself positive, you are in a better position to manage the daily stresses. My outlook on daily life has changed dramatically using this technique. It’s all how we think about things in our heads and react to what happens to us in our lives. Here’s how I’ve learned to Handle my Negative Thoughts the Positive Way.
4) Healthy Eating Habits
A lot of stress and anxiety can be prevented by following healthy habits. Eating a healthy and consistent diet can help you manage and overcome problems such as depression, stress, and anxiety.
5) Try (CBT) Cognitive-Behavioral Therapy
Cognitive-Behavioral Therapy is often used to treat sufferers of anxiety and depression and it teaches people how to deal with their symptoms of anxiety and depression. The therapy gets down to the problems that are actually causing the anxiety, or what is stressing the person out. It also teaches the person how to deal with their emotions.
6) Sleeping Habits
In order to avoid problems such as depression, stress, and anxiety you need to make sure you have a healthy sleeping pattern. During stress, your body needs more energy than usual to function properly. This can be attained by getting enough sleep and going to sleep on time.
Regular Physical activity can help you maintain a balanced and healthy lifestyle. Exercise helps you manage stress in a more efficient manner. If you feel stressed out go out for a walk or indulge in regular workouts. This will greatly improve your mood and hence lower your stress levels. Exercising also releases chemicals in your brain and body which will help you relax and give you a sense of calm.
8) Take Action
If you feel your stress levels have increased considerably it is a good idea to start taking steps to managing your stress and anxiety. Talking to someone or maintaining a journal helps you keep track of your feelings. In addition to this, you can also try some meditation and relaxation techniques such as yoga.
Take A Class: Taking a class to be more positive about life can be a great way to improve your thoughts. I especially liked Moving To Happiness. and enjoyed Manage Stress Through Minfulness by CreativeLive. I love their classes and they’ve taught me different breathing techniques, mindfulness and how to cope with stress. Here’s a full list of personal development classes they’re providing, some at a discount this week.
So, incorporate these things into your daily life to manage depression, stress, and anxiety in an efficient manner. Anxiety and Depression disorders don’t have to rule your life, learn how to manage the stress by doing research and talking to your doctor.
A book that I’ve found personally useful is The Anxiety and Phobia Workbook.
I’m glad you’re taking steps to help control your anxiety and depression. It doesn’t happen over night but with work and positive reinforcement and the proper help from friends, family and your doctor, I wish you a more relaxed and happy, healthy life.
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