How to deal with anxiety and depression

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Has depression and anxiety killed your sleep, smile, and appetite or has turned you into an overeating monster? Are you gulping anti-depressants and suffering from low energy levels, which is drastically affecting your personal and professional life?

Relax, depression, and anxiety are common experiences that can happen with anyone and can be treated.

Getting support from your loved ones plays a crucial role in dealing with depression and anxiety. Around 30% of the onset of depression is because of genetic influences; however, stressful life events play a crucial role in triggering depression and anxiety.

Sometimes you might feel overwhelmed, and the next moment you get angry or may be uneasy. All these are common signs of depression and anxiety that are often overlooked. Dealing with anxiety and depression isn’t a cakewalk, but with coping strategies, we can curb it.

Here, below are some natural remedies for anxiety and depression that are proven to help deal with it:

Learn to face your fears

When people feel low, and under esteemed, they intentionally lose touch with their close friends and family because they tend to lose their confidence in facing the world. The best way to overcome your fear to learn to accept and face them with self-confidence. Always remember life is a rollercoaster with ups and downs, and facing your fears is still better than quitting.

Regular exercise can uplift your mood.

Regular exercising is the best treatment for depression and anxiety. When our body is involved in physical activity, it tends to secrete feel-good endorphins, natural chemicals that can enhance your mental health.

How do I get started with it? 
  • Identify first what kind of physical activity you enjoy doing the most. 
  • Set reasonable goals for yourself and set a routine. 
  • Understand your barriers, what is the one thing which is stopping you from exercising.
Maintain a healthy diet

In today’s hustle and bustle of life, keeping your body strong and healthy is the most challenging task. Some people don’t feel the urge to eat during the depression while others prefer to eat junk food that might negatively impact their body. There is no specific diet that can relieve depression; however, there are certain foods that can help in overcoming it.

Protein-rich foods- like chicken, beans, low-fat cheese, fish, milk, and yogurt can help in boosting your energy levels and clear your mind.

Carbohydrates- It can have a calming effect on the body, so opt for smart carbohydrates. Fruits and vegetables are rich in fiber and carbs.

Antioxidants– can help in controlling cell destruction. Foods like pumpkin, spinach, carrots, broccoli, and sweet potato are rich in antioxidants.

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Practicing meditation can decrease the level of anxiety and depression.

Meditation takes our mind to a deep state of relaxation from the stress and worries of life. It also improves emotional stability by developing a balanced state of mind. Meditation not only helps in gaining peace of mind and clarity, but it also enhances our perception about certain things by infusing our mind with positive thoughts.

Get Enough Sleep

During the depression, it is hard to get adequate sleep, and many of us become sleep deprived. Depression and sleep are interconnected – depression may cause sleep problems, and sleep problems can ultimately contribute to depression problems.

How can you do it?
  • Set up a sleeping routine, for instance: go to bed early and try to get up at the same time every day. In this way, our body and mind become addicted to a sleep pattern.
  • Keep away all the distractions from your bedroom like TV, mobile phone, etc.
  • Reading, a novel before bed, can help you reduce stress levels 
Learn and understand what triggers your anxiety?

Try to analyze and understand what’s triggering your anxiety? Is it work, personal life, or something else? Talking to someone is always the best way to ease out the stress. Sharing what is going in your mind with someone can help you in releasing pent-up feelings and relieve stress.  

However, seeking help from a counselor or therapist can also help you better understand yourself as they can suggest you with possible remedies or strategies to cope with it.

Visualize the happy memories

Revisiting the old and painful memories makes us feel more depressed. There may be moments when our mind can take us back to those terrible memories that are heartbreaking and disturbing. To overcome such situations, take a deep breath and try to redirect your mind to pleasant memories. It will make you consider more relaxed and happier from within.

Do things that make you feel happy

Try to do things that make you feel happy from within. It is during the depression and anxiety we don’t feel like doing things that we enjoy doing or the things we are good at. Try to push yourself a little even if you don’t feel like doing it. Go out with friends, join a dance class, or maybe express yourself through music, art, or writing.

No matter how hopeless or disheartened you feel always remember challenges are a part of life and tough times don’t last long. There is nothing to hide it or feel shy about it. Depression and anxiety can happen to anyone, but you can always take the first step to overcome it.

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