Regular exercise also helps you get in shape and improve your overall appearance, which for many people, is enough to rid them of their self-doubt. Endorphins help to inhibit your body’s stress response, which lowers your risk for feeling anxious or developing symptoms of panic throughout the day. [2] X Expert Source Rebecca Ward, LMFT, SEP, PCC, MALicensed Therapist Expert Interview. 29 May 2020. If you’re struggling with depression, try high-impact exercises that get your body moving, like jogging, hiking, and biking. If you have anxiety, try activities like restorative yoga or breathwork. [3] X Expert Source Rebecca Ward, LMFT, SEP, PCC, MALicensed Therapist Expert Interview. 29 May 2020.
Similar to a spring that has to be pressed down harder and harder, your emotions are held down even more by the alcohol. Once the alcohol is gone, the spring will jump even high than it is when it’s just sitting there. This rebound means that you will likely experience more anxiety the next day, or be more susceptible to stress. [7] X Research source
By limiting your caffeine intake, you can help control your body’s physical response and prevent experiencing anxiety symptoms throughout the day. Consider switching to decaf, or drinking tea instead. [9] X Research source Bourne, E. J. (2010). The anxiety and phobia workbook (5th ed. ). Oakland, CA: New Harbinger Publications, Inc. Some tea, such as green tea, still contains some caffeine, but won’t have the same extreme effects of coffee.
Realize that quitting smoking is a difficult task and should only be taken on during non-stressful times. However, doing so could greatly reduce your symptoms of anxiety and depression. [11] X Research source Bourne, E. J. (2010). The anxiety and phobia workbook (5th ed. ). Oakland, CA: New Harbinger Publications, Inc.
If you normally don’t have much structure, it may benefit you to begin to structure your days. Plan out your days, making sure they are full but not overwhelming and stick to the schedule so you can continue to function in your daily life.
The best way to stop dwelling on the past or obsessing over the future is to notice when these kinds of thoughts arise throughout your daily life. When they do, then acknowledge them, label them thoughts, and let them fade away.
To practice mindfulness and meditate, take a few moments every day to close your eyes, relax your muscles, and focus all of your attention on your breath. If a thought arises, then acknowledge it and let it disappear. The more you do this, the more you will eventually be able to incorporate it into your daily life. [14] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Learn to quiet your inner critic to lessen the effect is has on your perspective and your mood. To quiet your inner critic, practice catching your unproductive thoughts as they come up, and be prepared with a productive counter-thought or mantra that focus on your strengths. If you think “There is nothing I can do, I am stuck” Test if that is true. Make a list of all your possible options. Change your inner critic to say “Although my options are not the best, I do have a choice, and I choose_________ because…. ” If you have a thought that pops into year head that triggers a worry, fear, or other anxiety symptoms, be sure to counter you inner critic with a reassuring statement or phrase such as “I know the likelihood of that happening is very low, so I have nothing to worry about” or “Everything is going to be ok, I am fine at this moment and this feeling will pass. ”
Grieve when you need to. If you feel the need to cry or scream, then do it. Catharsis is a necessary part of the healing process. You can even look for grief groups in your area for support through your time of grief. If you are grieving, remember that it is a normal process with many emotions involved. You may not feel like yourself some time. However, if you continue to feel symptoms of grief long after losing your loved one, you should contact a therapist or mental health professional. Write out what happened and how it made you feel. There are many feelings involved with traumatic events that often need to be expressed. Many times, traumatic events will get compartmentalized and any feelings associated with the event will get pushed aside. Instead of doing this, which can lead to anxiety and depression, write down exactly what happened in as vivid detail as possible. Write down what you felt and what you still feel about the event. This will help you cope and move on.
If you are dealing with memories of a traumatic past, it is essential that you seek professional help to deal with the painful emotions caused by trauma.
Beginning with your facial muscles, tighten the muscles for six seconds and then release for six seconds. Repeat this down your body with your neck, chest, arms, hands, legs, calves, and feet. [21] X Research source Bourne, E. J. (2010). The anxiety and phobia workbook (5th ed. ). Oakland, CA: New Harbinger Publications, Inc.
The timing for this should be five seconds breathing in, hold for five seconds, and then breathe out for five seconds. Take two normal breaths, then repeat the timed, abdominal breathing until you feel your anxiety subside. [23] X Research source Bourne, E. J. (2010). The anxiety and phobia workbook (5th ed. ). Oakland, CA: New Harbinger Publications, Inc.
You can also distract yourself with small activities. Try doing simple math in your head, grabbing a piece of paper, and folding it into multiple different shapes, splashing water on your face, or playing a word game. You can also do word or number puzzles like crosswords or Sudoku. For a quick distraction when you feel your emotions may overtake you, distract yourself with sensations, such as squeezing a rubber ball or holding onto an ice cube.
There are several different types of medication within these categories, so it is best to speak with your physician or psychiatrist about which would be best for you. [27] X Research source
If you are under the age of eighteen, talk to your parents about your condition, if they aren’t already aware of it, and ask them for help finding the right doctor. Some patients are open to the prospect of medications while others prefer to take the natural route. You should clarify your preferred method of treatment with your therapist upon meeting him or her so that you can determine whether or not it is the right fit. Remember that each doctor has his or her own preferred method of treatment.
Don’t let your doctor force you into taking medications. If you prefer to go the all-natural route, then be vocal and let your doctor know. If he or she continues to insist on prescribing you a medication, you might want to consider seeing another doctor. If multiple doctors insist on prescribing you the same type of medication, you should consider giving it a try. Most medications can be discontinued after a year without any harmful side effects.
Be open to trying new things and pushing past your comfort zone. Some doctors assign their patients with “exercises” to apply to their everyday life.
Most medications take four to eight weeks to show any effects, so be patient. [33] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Because many of the symptoms of depression and anxiety overlap, it is often hard to tease out which symptoms are attributed to which condition. In fact, about 85% of people with depression experience symptoms of anxiety, and about 90% of people with anxiety experience depression. Comorbidity of any conditions often complicates treatment and makes outcomes less positive, and this is true of anxiety and depression comorbidity as well. A key factor in improving treatment outcomes for comorbid depression and anxiety is the recognition of the comorbidity. [36] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Depending on which depression and anxiety diagnoses you have, there could be many overlapping symptoms. For example, depressive ruminations common in Major Depressive Disorder are similar to obsessive worry in Generalized Anxiety Disorder, while poor sleep or sleeplessness and poor concentration are common in both Major Depressive Disorder and Post-traumatic stress disorder. [37] X Research source
