What Makes Anxiety Worse
Avoid soothing your anxiety with things that can lead to more anxiety, advises Dr. Albers.
For example, stress eating is like putting a Band-aid® on a gaping wound, she says. You want to deal with your anxiety directly.
Dredging up bad experiences from the past or imagining scary scenarios in the future will just heighten your anxiety. When this happens, realize what youre doing.
Remind yourself that bad things happen relatively sparingly and that our brains are well-equipped to handle a crisis, if one occurs, says Dr. Bea. Be engaged in your real life, not in imagined moments.
The best way to begin is to work on developing a new relationship with your thoughts.
Thoughts are like breezes. Theyre not good or bad, they just come and go, he says. You dont have to react to them Oh, wow, works better than Oh, no. Being grounded in the present moment, without judgment, is the place to be.
How To Stop Obsessive Thoughts And Anxiety
- Anxiety causes recurring thoughts, known as obsessions
- Trying to push those obsessions away can cause them to come back stronger
- Obsessive thoughts are a part of OCD, but are also associated with other disorders
- There are several effective short term solutions to stop obsessive thoughts
- Addressing your anxiety overall will be the best way to stop the thoughts from recurring
Consider Adding Some Vitamins
Studies have shown that people lacking b vitamins, iron and magnesium have higher anxiety rates. Your body needs vitamins to repair nerves and create neurotransmitters such as serotonin and dopamine. Magnesium relaxes the nervous system.
Learning how to stop anxiety and depression naturally means taking charge of your physical health so your brain can function properly.
Its best to get your vitamins from fresh leafy vegetables. Eating clean fresh food gives our bodies the nutrients it needs to create neurotransmitters and reduce inflammation.
Anxiety doesnt leave overnight, its a journey of changing what you think and taking care of your physical health as well.
Learning how to stop anxiety and depression naturally is vital for your future relationships and family.
I would love to hear ways on how to stop anxiety and depression naturally that you have found!
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How To Stop Thinking About Your Anxiety
If youve ever lamented, I cant stop thinking about my anxiety, take heart. Youre not alone, and theres nothing wrong with you or the way your mind thinks. This is a common complaint among anxiety sufferers. It happens because anxiety is so all-consuming that it pushes itself to the forefront of our thoughts. It doesnt have to stay that way. Keep reading to discover how to stop thinking about your anxiety.
Chances are, if you are frustrated by the fact that you keep thinking about anxiety and your anxiety symptoms, you are aware of your thoughts. Congratulations. Believe it or not, knowing that youre thinking about your anxiety is an important first step in stopping negative thoughts. According to Stephen Hayes , over time, we merge with our thoughts so that they become the center of who we think we are consequently, we start to see the world and ourselves through our thoughts. Our thoughts are our lens for seeing things.
With anxiety so prominent, we naturally think about it seemingly constantly. Knowing that were doing this is an important step as you learn to stop thinking about anxiety. The awareness allows you to proceed to the below tips.
Supporting Someone With Anxiety Or Depression
There are ways that you can help someone with anxiety or depression. It may be helpful to:
- let them know if youve noticed a change in their behaviour
- spend time talking about their experiences and let them know youre there to listen without being judgmental
- help them to get information from a website, library or community health centre
- suggest they go to a doctor or health professional, and help them to make an appointment
- offer to go with them to their appointment and follow up with them afterwards
- encourage them to get enough sleep, to exercise and to eat well
- encourage family and friends to invite them out and keep in touch, but dont pressure them to participate in activities
- contact a doctor or hospital if they become a threat to themselves or others.
It is unhelpful to:
- put pressure on them by telling them to snap out of it or get their act together
- stay away or avoid them
- tell them they just need to stay busy or get out more
- pressure them to party more or wipe out how theyre feeling with drugs and alcohol
- assume the problem will just go away.
If you or someone you know needs support, talk to a doctor or other health professional about getting appropriate treatment.
Also Check: Is Depression Treatable With Medication
What Are The Signs And Symptoms
Worrying and the symptoms of anxiety can creep up on you gradually. This can make it hard to know how much worrying is too much.
Some common anxiety symptoms include:
- hot and cold flushes
- snowballing worries that get bigger and bigger
- a racing mind full of thoughts
- a constant need to check things are right or clean
- persistent worrying ideas that seem ‘silly or crazy’ .
If you think you have any of these symptoms, you might want to look at the different types of anxiety disorders below.
What To Do When Depression And Anxiety Mix
Kara Mayer Robinson Jabeen Begum
You’ve noticed some changes lately. Maybe you feel sad, hopeless, or donât get any joy out of activities that used to be fun. Sounds like depression, right?
Maybe that’s not all. Sometimes you’re worried, afraid, and just plain uneasy. Isn’t that a sign of anxiety?
Not so fast. Itâs normal to have ups and downs or to have things youâre concerned about. You might be going through a difficult time. Your doctor can help you figure out if itâs actually a condition and what would help.
Depression and anxiety are like flip sides of the same coin, says therapist Nancy B. Irwin, PsyD. “Being depressed often makes us anxious, and anxiety often makes us depressed.”
If you have both conditions, there are lots of ways to get help.
Read Also: What Is Stage 2 Depression
Learn How To Stop Negative Thoughts
Depression doesn’t just make you feel bad, it can also cause you to think more negatively. Changing those negative thoughts, however, can improve your mood.
Cognitive behavioral therapy is a type of therapy that works to alter common patterns of negative thinking called cognitive distortions in order to eliminate depression. There are also many self-help books, apps, and online courses that can help you learn how to change your unhealthy thinking patterns.
The symptoms of depression, such as fatigue and difficulty concentrating, make procrastination tempting.
Putting things off fuels depression. It can lead to increased guilt, worry, and stress.
It’s important to set deadlines and manage your time well. Establish short-term goals and work hard to get the most important things done first. Each task you successfully complete will help you break through the habit of procrastination.
Helping A Suicidal Friend Or Relative
If you see any of the above warning signs:
- get professional help for the person
- let them know they’re not alone and that you care about them
- offer your support in finding other solutions to their problems
If you feel there is an immediate danger, stay with the person or have someone else stay with them, and remove all available means of committing suicide, such as medication.
Over-the-counter drugs such as painkillers can be just as dangerous as prescription medication.
Also, remove sharp objects and poisonous household chemicals such as bleach.
Also Check: Mild Depression Vs Severe Depression
What Is It Like To Have High
People living with high-functioning anxiety and depression usually do not fit the stereotype of either disorder. In fact, many appear to be overachievers. The anxiety can serve as an energizer, driving the person towards achieving his or her goals. Its later, when in private, that the symptoms of depression tend to emerge. Feelings of self-doubt and self-criticism, fatigue, helplessness or guilt, moodiness, and a desire to avoid interaction with others become intensified. Because the stereotypical image of depression or anxiety doesnt match up with what people living with high-functioning anxiety and depression look like, it is hard to spot, even for sufferers to recognize in themselves. However, the symptoms of high-functioning anxiety and depression are the same as for non-high functioning anxiety and depression. The main difference is the ability to suppress or diminish the appearance of disruptions in life activities.
Three Ways To Beat Stress
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Stress Is Not Anxiety Or Depression
Stress is not the same as anxiety or depression but for some people, being stressed for a long time can lead to anxiety or depression, and it can affect a persons physical health, particularly cardiovascular health.
When we talk about being stressed, it usually means were upset or tense about something thats happening in our lives. Stress is a normal part of daily life. Its a natural physical and mental response that is designed to help people cope effectively with emergencies.
Some stress can be a good thing. It can help us get motivated to get things done, but health problems from stress happen when it is regular and doesnt let up.
Recognizing Signs Of Depression
Discover more about some of one of the most common chronic discomfort conditions and also what you can do to soothe the discomfort and live better. Understanding Chemical signs of depression mental illness Abuse Did you understand theres a difference between drug abuse and also dependency? Continue reading to learn the difference and also how ketamine therapy can help you if you abuse drugs or alcohol.
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Help For Marijuana Addiction And Withdrawal
Although we may think of rehabs as being for those struggling with addictions to meth or heroin, people do go to rehab for marijuana addiction. Quitting on your own can be quite difficult, especially when faced with depression, anxiety, and other unpleasant symptoms of withdrawal. During this period of withdrawal, many people return to smoking weed in order to ease the discomfort.
Addiction treatment for marijuana starts with some aid in the withdrawal process. With professional help, we can get the drug out of our systems with minimal discomfort. After the drug has cleared our system, we may begin investigating our relationship to the drug and how we can live without it. Through various therapeutic models, relapse prevention, social support, and psychoeducation, individuals who seek treatment for marijuana use have much higher rates of success in their recovery.
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Using exercise and healthy eating habits as a cornerstone for change, I show up with enthusiasm hoping to inspire others to see the same on their journey in health and wellness. Being a part of solutions in recovery wellness center has been a gift, and I feel privileged to lead others in this health and wellness program through CCI.
Psychiatrist, CEO/President of Crownview Co-Occurring Institute
What Might Indicate That Both Anxiety And Depression Are Present
Traits that may signal the presence of both anxiety disorder and depression include:
- Irrational worries or fears that wont go away
- Physical symptoms, such as fatigue, headaches, rapid heartbeat, labored breathing or abdominal pain
- Difficulty going to sleep or staying asleep
- Changes in eating habits either too much or too little
- Trouble remembering, making decisions or concentrating
- Constant feelings of sadness or worthlessness
- Loss of usual interest in activities or hobbies
- Feeling often tired and cranky
- Inability to relax and live in the moment
- Suffering from panic attacks, including the sense of losing inner control2
Read Also: Lack Of Sleep Causes Depression
What Causes Depression Or Anxiety
Depression and anxiety can happen for no obvious reason. But in many cases it can be triggered by certain life events, such as:
- money or finance issues
- the time of year.
These situations might make anyone feel low and not everyone who experiences these goes on to develop depression. But thinking about any triggers can help you understand your feelings.
Everyone feels down from time to time, but if you’ve not been feeling yourself for a while it’s time to talk to someone like your doctor, nurse or a trusted friend or family member.
Minimalism Reduces Mental Load
Iâve mentioned mental load a couple of times already but I think itâs important enough to warrant itâs own number!
Mental load was recently brought into the mainstream when a French artist, called Emma, created a comic illustrating how females are often left to be managers of the household and this creates a mental load, leading to exhaustion and inequality. I would advise you to read the comic here to fully understand the concept as I certainly donât do it justice!
I personally think the idea of mental load can be applied to many other situations. For example, the mental load of four cars compared with one car is massive, think of all the extra servicing, licensing, insurance, etc you have to remember and do for those three extra cars.
But minimalism reduces the mental load of stuff, purely because you are reducing the amount of stuff you have. This, in turn, reduces exhaustion, overwhelm, guilt and gives you more time
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Create A Wellness Toolbox
A wellness toolbox is a set of tools that you can use to help soothe yourself when you are feeling down.
The tools you find most helpful might not work for someone else so it’s important to carefully consider what things can help you feel your best.
Think of things you like to do when you’re happy. Then, when you’re feeling down, try one of those activities.
Cuddling your pet, listening to your favorite music, taking a warm bath, or reading a good book are just a few tools you might find helpful.
Create a list of the activities you might try when you’re feeling bad. Then, choose an activity to try when you’re having a particularly rough time.
Simple Ways Minimalism Can Stop Depression And Anxiety
Posted by Sophie | May 11, 2020 | Happiness, Simplify
*There may be affiliate links in this post.
Do you ever feel like getting rid of everything?
I know when I suffered badly from depression and anxiety everything in my environment was a potential trigger that would send me further into the overwhelming blackness.
I would often wonder why do I want to throw everything away or go on a mad cleaning frenzy when my life felt like it was falling apart.
At first I thought it was because I was trying to gain control of something, which Iâm sure had a part to play. But now that I have committed to my minimalist journey I realize that most likely a part of me knew my stuff was actually helping to drag me further into depression and anxiety.
So it was really quite normal that with feelings of depression, getting rid of possessions was also something that crossed my mind a lot.
Yet, despite the title, Iâm not touting minimalism as a cure-all for mental health problems. There are so many factors that affect mental health and it would be highly irresponsible for me to tell you that getting rid of possessions will get rid of your depression and anxiety just. like. that.
But what I can tell you from my own experience, is that embracing minimalism and decluttering my possessions was the final step I needed to ultimately feel like I was in recovery from years of hell at the hands of depression and anxiety.
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Improve Your Sleep Hygiene
Sleep and mood are intimately related. A 2014 study found that 80% of people with major depressive disorder experience sleep disturbances.
But, you might feel like you just can’t fall asleep. Or perhaps you struggle to get out of bed because you feel exhausted all the time.
Good sleep hygiene could be key to improving the quality and quantity of your sleep.
Turn off electronics at least an hour before you go to bed. Use dim light to read a book or engage in another relaxing activity.
Only use your bed for sleep and sexual activity. Doing work in bed, or even in your bedroom, can cause you to associate your bed with stress, rather than relaxation.
Seeing A Doctor About Depression
Big changes in your life, like bereavement, losing a job, or even having a baby, can cause symptoms of depression. You’re also more likely to experience depression if you have a family history of depression. However, it’s also possible to become depressed without there being an obvious reason.
You can learn more about depression causes here.
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Depression And Drugs And Alcohol
“Drowning your sorrows” is actually a bad idea when it comes to depression. Alcohol is categorised as a “strong depressant” which can make depression worse, and drinking or taking drugs to cope can lead to a downward spiral by having a negative affect on other parts of your life.
There’s evidence that cannabis can cause depression, particularly in teenagers, even if it helps you relax.