How to Manage Stress, Anxiety and Depression

Anxiety and depression go hand in hand. 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 recent years, mental health issues have been on the 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 several health issues among people.

Not everyone is capable of managing and handling stress efficiently, and often, depression sets in. 

How To Manage Stress and Anxiety

manage stress and anxiety

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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 effectively requires a combination of efforts from your mind and body.

In this article, we discuss many 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 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 isn’t anything to worry about, but we continue to suffer. 

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 from anxiety and depression will often show these signs:

  • Loss of Interest in doing things such as hobbies and other activities
  • Appetite changes – either eating too much or not eating enough
  • Tired and agitated
  • Memory loss, concentration problems and a hard time making decisions
  • Constant worrying
  • Headaches, hot flashes, fast heartbeat, fatigue, difficulty breathing, sweating
  • Trouble sleeping (insomnia) or sleeping too 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 triggered in certain situations, you can avoid the situations and thus decrease the chances of stress appearing.

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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 that helps relax me.

3) Be Positive

Being positive has a significant 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.

Therapy gets down to the problems that are causing the anxiety, or what is stressing the person out. It also teaches the person how to deal with their emotions.

6) Sleeping Habits

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 correctly. This can be attained by getting enough sleep and going to sleep on time.

7) Exercise

Regular Physical activity can help you maintain a balanced and healthy lifestyle. Exercise helps you manage stress more efficiently.

If you feel stressed out, go out for a walk, or indulge in regular workouts. This will significantly 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 manage 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. 

So, incorporate these things into your daily life to manage depression, stress, and anxiety efficiently. 

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.

I’m glad you’re taking steps to help control your anxiety and depression. 

It doesn’t happen overnight, 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.

I am not a mental health professional or licensed therapist.  If you are suffering from a disorder and need treatment please seek a professional.  If you need help finding a mental health professional, call 1-800-662-HELP (4357) or visit Online-Therapy to talk to a certified therapist online at an affordable price.  This post may contain affiliate links, you can read my full disclosure policy.

manage stress, anxiety, depression

3 thoughts on “How to Manage Stress, Anxiety and Depression”

  1. Thanks for sharing this valuable information. Exercise and healthy diet really work to overcome anxiety and depression.

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