Tips To Manage Anxiety And Stress
Coping Strategies
Try these when you’re feeling anxious or stressed:
Fitness Tips: Stay Healthy, Manage Stress
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.
- 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
- Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
- Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
- Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
- Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
Resources
If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.
How To Change Your Negative Thinking Patterns
Dont Wait For Your Spouse To Hit Bottom
Letting a depressed person sink low before offering help is an old-school approach borrowed from the early days of alcohol and drug addiction treatment. But the reasoning behind it is flawed and dangerous. Long-term depression is harder on your marriage, tougher to treat, and more likely to recurplus, it leaves its victim in despair, Walfish says. The most chilling risk: It leaves open the very real possibility of suicide. About 60 percent of people who attempt suicide have major or minor depression or another mood disorderand depressed men are four times more likely than depressed women to take their own lives, according to the National Institutes of Mental Health. Dont miss these 14 signs of suicide.
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Emerging Trends In Substance Misuse:
- MethamphetamineIn 2019, NSDUH data show that approximately 2 million people used methamphetamine in the past year. Approximately 1 million people had a methamphetamine use disorder, which was higher than the percentage in 2016, but similar to the percentages in 2015 and 2018. The National Institute on Drug Abuse Data shows that overdose death rates involving methamphetamine have quadrupled from 2011 to 2017. Frequent meth use is associated with mood disturbances, hallucinations, and paranoia.
- CocaineIn 2019, NSDUH data show an estimated 5.5 million people aged 12 or older were past users of cocaine, including about 778,000 users of crack. The CDC reports that overdose deaths involving have increased by one-third from 2016 to 2017. In the short term, cocaine use can result in increased blood pressure, restlessness, and irritability. In the long term, severe medical complications of cocaine use include heart attacks, seizures, and abdominal pain.
- KratomIn 2019, NSDUH data show that about 825,000 people had used Kratom in the past month. Kratom is a tropical plant that grows naturally in Southeast Asia with leaves that can have psychotropic effects by affecting opioid brain receptors. It is currently unregulated and has risk of abuse and dependence. The National Institute on Drug Abuse reports that health effects of Kratom can include nausea, itching, seizures, and hallucinations.
Resources:
Be Alert To Small Changes
Depression can come on slowly, almost imperceptibly. You look for all types of other explanationswe just had a new baby, its a tough time at work, its a phase, Scott-Lowe notes. It can take a while to see the pattern or to be ready to accept that depression might be the cause.
Often its up to the non-depressed spouse to take the lead, Walfish says. The illness itself often prevents depressed people from recognizing that somethings wrong or seeking help. They may feel too lethargic or withdrawn or may think they can fix it alone.
If you notice that your spouse isnt acting, feeling, or thinking as he or she normally does, ask yourself if it could be depression, but dont stop there. Depression may be the reason your spouse is working extremely long hours, drinking too much, using recreational drugs, or looking for thrills in risky activities. It can also look different in men and women, she adds.
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How To Change Your Behavior
Depression Can Be Treated
Even the most severe cases of depression can be treated. Depression is commonly treated with medication, psychotherapy , or a combination of the two.
Antidepressants are medications commonly used to treat depression. People respond differently to antidepressants, and you may need to try different medicines to find the one that works best. Researchers also are studying and developing other medications for depression, such as brexanolone for postpartum depression, and esketamine. You can learn about recent developments on these and other medications at NIMH’s Science News webpage under the topic Treatments.
There are many different types of psychotherapy, such as cognitive behavioral therapy or interpersonal therapy. The particular approach a therapist uses depends on the condition being treated and the training and experience of the therapist. Therapists also may combine and adapt elements of different approaches.
Depression affects each individual differently. There is no one-size-fits-all for treatment. It may take some trial and error to find the treatment that works best. You can learn more about the different types of depression treatment, including psychotherapy, medication, and brain stimulation therapies, on the NIMHs webpage about depression. Visit the Food and Drug Administration website for the latest information on warnings, patient medication guides, and newly approved medications.
What to Consider When Looking for a Therapist
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Be Alert For Relapses
About 85 percent of people who suffer a bout of major depression will have a relapse within a decadeand half will have a recurrence within a year, according to a study published in International Journal of Neuropharmacology. The researchers recommended a maintenance dose of antidepressants and/or therapy to prevent a relapse. Both spouses should also stay alert for signs that the illness is returning, Walfish adds.
Caring for a depressed spouse can be lonely, overwhelming, and emotionally draining, she says. You may blame yourself, feel helpless, grow pessimistic, lose your sense of humor, and even consider leaving. Its easy for the non-depressed spouse to become angry and frustrated with an irritable, lethargic mate whos pessimistic and critical, who cant unload the dishwasher, or who cant get the kids ready for bed anymorelet alone make love, ask how youre doing, or acknowledge that youve been holding things together for weeks, months, or years.
This starts a cycle that burns you out and doesnt help your partner at all, Scott-Lowe notes. I did this with DennisI would become extremely angry with him. Then I would feel really guilty and try to make up for it by taking on more and more around the house. Then I would get angry all over again. This wasnt helping Dennis, of course, and it was wearing me out emotionally and physically.
How Can You Get Yourself Out Of A Funk
Although depression can become a very clinical subject, many of the ways to help yourself through this mood disorder are very simple and practical. Self-care is a key component to living a happy, healthy life and between your diet, exercise, daily routines, and social interactions there are plenty of steps you can take to influence your mood. As you move through your depression, be open to trying new approaches and understand that it might take a combination of these self-care practices before you notice a change in your mood.
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Breathe Deeply And Relax The Muscles
Deep breathing techniques are an effective way to calm anxiety and soothe the bodys stress response. Slowly inhaling and exhaling has physical and psychological benefits, especially when done on a daily basis.
Anyone can practice deep breathing, whether in the car, at work, or in the grocery store. Plenty of smartphone apps offer guided deep breathing activities, and many are free to download.
Progressive muscle relaxation is another helpful tool for those experiencing depression and anxiety. It involves tensing and relaxing the muscles in the body to reduce stress. Again, many smartphone apps offer guided progressive muscle relaxation exercises.
We have reviewed some meditation apps that can help with depression and anxiety.
How To Cope With Anxiety And Depression
Anxiety and depression often go hand in hand. Heres what you need to know if they strike simultaneously.
Do you sometimes worry so much that it interferes with your everyday activities? Or feel so blue that it completely clouds your outlook? Do you often experience these or similar feelings together? Youre not the only one.
According to the Anxiety and Depression Association of America , anxiety disorders which include generalized anxiety disorder, panic disorder, and social anxiety disorder are the most common mental health problem among U.S. adults, affecting 18.1 percent of the population each year. And mood disorders which include major depressive disorder, bipolar disorder, and seasonal affective disorder are the leading cause of disability.
Moreover, the incidence of developing depression in addition to an anxiety disorder or vice versa is high. Many people with major depression also suffer from severe and persistent anxiety, notes Sally R. Connolly, LCSW, in Louisville, Kentucky. And some experts estimate that 60 percent of people with anxiety will also have symptoms of depression, according to the National Alliance on Mental Illness .
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Tap Into Your Spirituality
Religion can be an impactful source of support for many people dealing with depression, but there is no need to join a church, synagogue, or mosque unless you wish to. Simple daily practices such as meditation or adding to a list of things you’re grateful can help boost mood and overall well-being.
Meditation can have a range of beneficial effects such as lowering stress levels and helping people to become more aware of their thoughts and reactions.
Research indicates that an intervention called mindfulness-based cognitive therapy , which combines elements of cognitive behavioral therapy with mindfulness meditation, can be helpful in treating depression and preventing future relapses of symptoms.
Studies also suggest that different types of mindfulness meditative practices can also be effective in the treatment of depression.
There are many different types of meditation, but you can get started with a simple meditative exercise with these steps:
Know That The Odds Are In Your Favor
Up to 80 percent of people report seeing an improvement within four to six weeks of starting treatment, according to statistics from the Depression and Bipolar Support Alliance. Usually, the road back is relatively simple: antidepressants, counseling, or a combination of the two, they report. That said, recovery may take time and patience, Walfish says. There may be an initial trial-and-error period while you try various antidepressants or see whether various therapy techniques, such as cognitive-behavioral therapy and interpersonal counseling, are helpful. The results are worth it.
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Can Anxiety And Depression Be Treated Together
Yes. No one has to suffer from anxiety disorder or depression, and certainly not both. People with anxiety disorder should speak with a psychiatrist, therapist, or other healthcare professional about their symptoms and start treatment as soon as possible. If you suspect you have both anxiety and depression, Connolly recommends getting a thorough evaluation from a psychiatrist as a first step. “It’s really crucial for people with both to have a good assessment to rule out bipolar disorder,” she says.
Important: If you or someone you know needs help coping with anxiety or depression, call the National Suicide Prevention Lifeline at 800-273-TALK . The Crisis Text Line also provides free, 24/7, confidential support via text message to people in crisis when they text to 741741.
Encouraging The Person To Get Help
While you cant control someone elses recovery from depression, you can start by encouraging the depressed person to seek help. Getting a depressed person into treatment can be difficult. Depression saps energy and motivation, so even the act of making an appointment or finding a doctor can seem daunting to your loved one. Depression also involves negative ways of thinking. The depressed person may believe that the situation is hopeless and treatment pointless.
Because of these obstacles, getting your loved one to admit to the problemand helping them see that it can be solvedis an essential step in depression recovery.
If your friend or family member resists getting help:
Suggest a general check-up with a physician. Your loved one may be less anxious about seeing a family doctor than a mental health professional. A regular doctors visit is actually a great option, since the doctor can rule out medical causes of depression. If the doctor diagnoses depression, they can refer your loved one to a psychiatrist or psychologist. Sometimes, this professional opinion makes all the difference.
Offer to help the depressed person find a doctor or therapist and go with them on the first visit.Finding the right treatment provider can be difficult, and is often a trial-and-error process. For a depressed person already low on energy, it is a huge help to have assistance making calls and looking into the options.
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Learn About What Your Friend Is Going Through
Not totally sure what depression or anxiety are, or how to help a friend with depression or anxiety? A really great first step in helping your friend is to find out more about depression, anxiety or anything else your friend is going through this will help you to better understand what’s happening and how they feel.
My friends try to learn more about what Im experiencing, especially asking for and going to sources of information I recommend. hellofriend
Track Triggers And Symptoms
Keeping track of moods and symptoms might help a person understand what triggers a depressive episode. Spotting the signs of depression early on may help them avoid a full-blown depressive episode.
Use a diary to log important events, changes to daily routines, and moods. Rate moods on a scale of 1 to 10 to help identify which events or activities cause specific responses. See a doctor if symptoms persist for 14 days or more.
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