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.
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!
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.
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!
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.
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.
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.
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.
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.
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.