Wednesday, June 12, 2024

How To Feel Less Depressed And Anxious

How Much Worrying Is Too Much

How To Permanently Feel Less Anxious

Worries, doubts, and anxieties are a normal part of life. Its natural to worry about an unpaid bill, an upcoming job interview, or a first date. But normal worry becomes excessive when its persistent and uncontrollable. You worry every day about what ifs and worst-case scenarios, you cant get anxious thoughts out of your head, and it interferes with your daily life.

Constant worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health. It can sap your emotional strength, leave you feeling restless and jumpy, cause insomnia, headaches, stomach problems, and muscle tension, and make it difficult to concentrate at work or school. You may take your negative feelings out on the people closest to you, self-medicate with alcohol or drugs, or try to distract yourself by zoning out in front of screens. Chronic worrying can also be a major symptom of Generalized Anxiety Disorder , a common anxiety disorder that involves tension, nervousness, and a general feeling of unease that colors your whole life.

If youre plagued by exaggerated worry and tension, there are steps you can take to turn off anxious thoughts. Chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more balanced, less fearful perspective.

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Depression And Suicide Risk

Depression usually does not lead to suicide ideation. But, according to the US Department of Health and Human Services, studies have shown that about two percent of people who have been treated for depression in an outpatient setting will die by suicide. If the treatment is inpatient, the number doubles to four percent. Men are more likely to die by suicide after depression than women. Find hotlines and organizations for support in our emergency mental health resources directory.

Hanging Out With Friends

Relationships matter even for us introverts, says Stone. Research also tells us that isolating is one of the worst things for anxiety and depression.

So, consider making time for friends, family, and other social engagements.

Put yourself in social situations at least weekly as a part of your self-discipline to help you build community over time, says Stone.

Also Check: Best Service Dogs For Depression And Anxiety

What Is The Link Between Smoking And Mental Health Conditions

Smoking is much more common among adults with mental health conditions, such as depression and anxiety, than in the general population.6 About 3 out of every 10 cigarettes smoked by adults in the United States are smoked by persons with mental health conditions.6 Why smokers are more likely than nonsmokers to experience depression, anxiety, and other mental health conditions is uncertain. More research is needed to determine this. No matter the cause smoking is not a treatment for depression or anxiety. Getting help for your depression and anxiety and quitting smoking is the best way to feel better.

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How Is Depression Treated

60 Depression Memes To Make You Feel Less Alone ...

Depression treatment typically involves medication, psychotherapy, or both. If these treatments do not reduce symptoms, brain stimulation therapy may be another treatment option. In milder cases of depression, treatment might begin with psychotherapy alone, and medication added if the individual continues to experience symptoms. For moderate or severe depression, many mental health professionals recommend a combination of medication and therapy at the start of treatment.

Choosing the right treatment plan should be based on a persons individual needs and medical situation under a providers care. It may take some trial and error to find the treatment that works best for you. You can learn more about the different types of treatment, including psychotherapy, medication, and brain stimulation therapies on the NIMH’s depression webpage. For information on finding a mental health professional and questions to ask when considering therapy, visit NIMHs psychotherapies webpage.

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Why Do I Feel Like This When Im Not In Any Real Danger

Early humans needed the fast, powerful responses that fear causes, as they were often in situations of physical danger however, we no longer face the same threats in modern-day living.

Despite this, our minds and bodies still work in the same way as our early ancestors, and we have the same reactions to our modern worries about bills, travel and social situations. But we cant run away from or physically attack these problems!

The physical feelings of fear can be scary in themselves especially if you are experiencing them and you dont know why, or if they seem out of proportion to the situation. Instead of alerting you to a danger and preparing you to respond to it, your fear or anxiety can kick in for any perceived threat, which could be imaginary or minor.

Help Them To Find Support

Your friend might not be aware of what professional support options are available, or they may be unsure of how to get support. Even if they know about support options, it can be daunting to see a health professional.

You can offer support by encouraging your friend to speak to a health professional or an adult they trust. You could offer to join them for the conversation if they want, or even ask if theyd like you to book the appointment if its with a professional. A GP can organise a mental health care plan for them if needed. This means that your friend will get a referral to a psychologist or other professional. Theyll also get Medicare-subsidised sessions getting help doesnt have to mean they have to fork out hundreds of dollars.

Not everyone is ready to see somebody face-to-face. You could recommend hotlines or online chat-based helplines. The ReachOut NextStep tool can also provide tailored support options so they can make their own plan. Here are some support services they could use, and some more information about getting professional support for depression and anxiety.

If theyre not able to seek help on their own, ask for their permission to talk to an adult they trust on their behalf. If they refuse, and youre still really concerned, consider talking to an adult you trust, such as a teacher, parent or school counsellor.

Recommended Reading: Why Am I So Depressed And Tired All The Time

Tip : Practice Mindfulness

Worrying is usually focused on the futureon what might happen and what youll do about itor on the past, rehashing the things youve said or done. The centuries-old practice of mindfulness can help you break free of your worries by bringing your attention back to the present. This strategy is based on observing your worries and then letting them go, helping you identify where your thinking is causing problems and getting in touch with your emotions.

Acknowledge and observe your worries. Dont try to ignore, fight, or control them like you usually would. Instead, simply observe them as if from an outsiders perspective, without reacting or judging.

Let your worries go. Notice that when you dont try to control the anxious thoughts that pop up, they soon pass, like clouds moving across the sky. Its only when you engage your worries that you get stuck.

Stay focused on the present. Pay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment.

Basic mindfulness meditation

Click here for a free mindful breathing meditation.

Ways To Help Yourself Through Depression

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If you are going through depression, it’s best to get help from a therapist. To get the most from your therapy, you can do things to help yourself, too.

Here are five things you can do to feel better. They may seem simple, but they can help a lot.

  • Exercise. Take a 15- to 30-minute brisk walk every day. Or you can dance, stretch, or do yoga. People who are depressed may not feel much like being active. But get yourself to do it anyway. If you need a push, ask a friend to do it with you. Getting any activity started helps boost your mood. Keep it going.
  • Eat healthy foods. Some people with depression don’t feel much like eating. Some may overeat. But what you eat can affect your mood and energy. So with depression, you need to be sure to eat right. For most people, that means plenty of fruits, vegetables, and whole grains. Limit simple carbs and foods with added sugar. Don’t go for too long without eating. Even if you don’t feel hungry, eat something light and healthy.
  • Don’t dwell on problems. It can feel good to talk through a problem with a caring friend. But depression can lead people to complain, blame, and rehash problems too much. It can keep you focused on what’s wrong. It’s OK to air your thoughts and feelings with people who care. But don’t let problems be all you talk about. Talk about good things too. This can help your mood become more positive.
  • Also Check: How To Notice Someone Is Depressed

    What Treatment Should I Be Offered

    The National Institute of Health and Care Excellence writes guidance on what treatment doctors should offer you. But your doctor does not have to give you these treatments. And the treatments may not be available in your area.

    Different treatments may be available in your area. Your doctor might think these suit your symptoms more than the recommended treatments.

    NICE recommend that depression is treated in different steps depending on how severe the condition is for you. The steps are as follows.

    Step 1: Everyone who may have depression

    Your doctor should offer you:

    • an assessment of your symptoms,
    • support, such as regular appointments in person or by telephone,
    • information on how to deal with your symptoms,
    • monitoring of your symptoms and follow-up, and
    • referral for further assessment and treatment if needed.

    Step 2: Mild to moderate depression

    Your doctor may offer you:

    • low-intensity interventions, such as self-help guided by the doctor or computerised cognitive behavioural therapy ,
    • physical activity programmes,
    • group cognitive behavioural therapy ,
    • medication if you have a history of moderate or severe depression, or you have had symptoms for a long time, and
    • referral for further assessment and treatment if needed.

    Step 3: Moderate to severe depression, or mild to moderate depression when other treatments havent worked

    Your doctor may suggest:

    Step 4: Severe and complex depression or if your life is at risk Your doctor may suggest:

    • medication,

    What ‘staying Organized’ Entails

    Like I mentioned before, staying organized doesnt just mean organizing, and if you want to do something like Im suggesting, you should prepare to do a lot more. Go through all your stuff and decide, one by one, what you think is worth saving. Anything that youre unsure about, throw it away. Keep the rest.

    Give everything you have a nice deep cleaning. Sweep or vacuum all your floors, and wipe down the relevant surfaces.

    Take a look at everything you have on shelves. If you feel like things need to be rearranged, rearrange them. If you need to buy more shelves, and you can, perhaps think of doing that too.

    And dont think all this organizing should stop with just physical things. Look at your files on your computer, and go through those too. One of the things I even take pleasure in is periodically going through my Facebook profile and removing friends who I am not in contact with in an attempt at keeping that pared down. Honestly, doing that makes me feel like Im getting rid of all the excess in my life.

    Ultimately, I highly recommend taking some time at least once a month to do as much organizing as you can.

    How does staying organized affect your anxiety? Share your stories in the comments.

    See also:

    Also Check: How To Help A Depressed Friend Over Text

    How Can I Help Someone With Depression

    Helping someone with depression might not look a single way. However, things that you can do to help include encouraging treatment, listening with compassion, helping the person suffering with daily tasks, be vigilant for signs of suicidal behavior, and to make sure you are caring for yourself, too.

    How To Cure Anxiety Depression And Feeling Emotionally Overwhelmed

    3 Side Effects Of Untreated Depression &  Anxiety

    Resolving emotional stress responses, naturally aligns your body and mind so you can be led into inspired action. However, to cure anxiety, depression and feelings of overwhelm it’s important to deal with emotional and sexual connection issues which would otherwise continue to invade and contaminate your mind.

    Improving your ability to feel good in your relationships requires upskilling your abilities in the following areas by understanding:

    How to resolve and prevent emotional reactions so they dont lead you into a downward negative spiral which makes you feel isolated and inadequate.

    Common behaviors you do which cause other people to become emotionally triggered.

    How to stay in alignment with yourself so feeling confident, peaceful and connected with others is your NORMAL state of being.

    How attraction works, so you can confidently participate in, and grow your relationships with others .

    How to solve sexual malfunctions so you can become confident in your ability to satisfy and feel satisfied in a loving and intimate relationship.

    These answers and so much more are contained in my programs for men, women, and couples. Get the answers on how to stop feeling anxious and depressed so you can restore a relaxed, happy and satisfying life today. Gain more insights and schedule a complimentary strategy session here.

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    Take Their Feelings Seriously

    If someone is living with a mental health concern, it isnt possible for them just to snap out of it, cheer up or forget about it. Acknowledge that what’s happening must be difficult to handle don’t tell them that their feelings are weird or unfounded.

    Try not to approach your friend like theyre a patient or someone who needs to be fixed…this might make them feel embarrassed and belittled, and can make them close themselves off to you. Anzelmo

    If youre not sure how to help someone with depression or anxiety, ask them. You could also offer them some options and let them choose what suits them best. For example, you could offer to listen and let them express their thoughts, or just to hang out, without serious conversation.

    Try to be caring, compassionate and curious, and let them know that they matter to you and you are taking them seriously.

    How Do I Get Help

    Talking therapies

    Talking therapies, like counselling or Cognitive Behavioural Therapy, are very effective for people with anxiety problems, including Computerised Cognitive Behavioural Therapy, which takes you through a series of self-help exercises on screen. Visit your GP to find out more.

    Medication

    Drug treatments are used to provide short-term help, rather than looking at the root of the anxiety problems. Drugs may be most useful when they are combined with other treatments or support.

    Support groups

    You can learn a lot about managing anxiety from asking other people who have experienced it. Local support groups or self-help groups bring together people with similar experiences so that they can hear each others stories, share tips and encourage each other to try out new ways to manage themselves. Your doctor, library or local Citizens Advice bureau will have details of support groups near you.

    Recommended Reading: Can A Traumatic Event Cause Depression

    Prevalence Of Anxiety And Depression In Men

    On average, one in 8 men will have depression and one in 5 men will experience anxiety at some stage of their lives.

    Men are less likely to experience anxiety and depression than women. They are also less likely to talk about it. This increases the risk of their anxiety or depression going unrecognised and untreated.

    Untreated depression is a high risk factor for suicide. In Australia, there are about 3,000 suicides each year. Around 75% of people who take their lives are men, with an average of almost 7 men taking their lives every day.

    Its important to remember that anxiety and depression are conditions, not weaknesses, and effective treatments are available.

    and depression not only for you, but for your friends and family. Visit Beyond Blue to find out more about anxiety.

    How To Stop Worrying Tip : Create A Daily Worry Period

    How to stop feeling anxious about anxiety | Tim Box | TEDxFolkestone

    Its tough to be productive in your daily activities when anxiety and worry are dominating your thoughts and distracting you from work, school, or your home life. This is where the strategy of postponing worrying can help. Rather than trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off dwelling on it until later.

  • Create a worry period. Choose a set time and place for worrying. It should be the same every day and early enough that it wont make you anxious right before bedtime. During your worry period, youre allowed to worry about whatevers on your mind. The rest of the day, however, is a worry-free zone.
  • Write down your worries. If an anxious thought or worry comes into your head during the day, make a brief note of it and then continue about your day. Remind yourself that youll have time to think about it later, so theres no need to worry about it right now. Also, writing down your thoughtson a pad or on your phone or computeris much harder work than simply thinking them, so your worries are more likely to lose their power.
  • Recommended Reading: Inspirational Quotes For Someone Dealing With Depression

    Why Anxiety Makes Some People Eat More

    Some individuals seem to always go straight to food whenever stressed. While its not absolutely clear what causes this phenomenon, the reason for eating is well known. For some, eating is associated with feelings of comfort and overall good well-being. This is associated with a flood of positive neurotransmitters, such as dopamine, that initiate warmth and overall pleasure. When a person eats, their brains release dopamine, and they feel better.

    Eating food then serves as a coping mechanism so whenever the individual becomes stressed, they are usually followed by feelings of hunger. As these two urges become paired, then you start training themselves to believe that eating will alleviate symptoms of stress. Eventually, your body connects eating with solving stress and/or anxiety. Often times, the conditioned feeling continues even if you are not hungry.

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