Here in this article, we decided to share with you are a few simple steps on how to deal with depression and anxiety. It’s okay to be anxious, it’s okay to not be able to do things because of anxiety. How to deal with depression and anxiety today?
It’s okay to not want to step out of your comfort zone, it’s okay if stepping out of your comfort zone gives you panic attacks, it’s okay if your anxiety causes you to become mute in some situations and not others, or in all situations.
Your anxiety is not your fault. It’s hard that some people don’t understand how much your anxiety affects you, and it’s okay to be frustrated by this or to cry because of this.
It is okay if you haven’t figured out how to love yourself. Others still love you. It also doesn’t mean you are incapable of love. You are amazing, even if you don’t believe it.
One of the most important things that will make you change your thoughts and patterns is love for yourself. We often forget that happiness doesn’t come as a result of getting something we don’t have, but of deeply appreciating what we do have.
Stop being so afraid to be brave and beautiful! You deserve the whole universe. Believe in yourself. You are one with all life. The more you love yourself I believe life, will make you more love life, I support the lead. You believe in what is invisible, rather than to trust only the physical, material world. I’m not saying we do not do anything, just say that if we had the confidence to go through life much easier.
We have to believe it to be about us old, although physically not control everything that happens around us.
Trust is something that we learn when we want to overcome fears. It is also called a ‘leap of faith’ I trust in our inner power that is connected to a Universal Intelligence.
Fear limits our minds. People have so much fear that they are not sick or do not remain homeless or lots of other things.
Anger is fear that has become a defense mechanism. He protects us, but still, it would be much more powerful if we stop to evaluate the terrible situation in your mind,
At any moment, you have a choice of love or fear. In moments of fear, I remember the sun. It still shines, even if it for some time clouds can cover.
I just like the sun, the One Infinite Power of eternal shine your light on us, though clouds of negative thinking may temporarily obscure the brilliance.
I choose to remember the Light. And you can too. Feel safe in the Light. When the floods came, fears, choose to see them as the clouds in the sky that pass, I let them go their own way.
We need to love ourselves that we took care of ourselves, e must do all we can to strengthen our hearts, our bodies, and minds.
And we must go back to the inner power, to find a good spiritual connection, I really have to work on its maintenance. How to deal with depression and anxiety? And here are 11 steps on how to deal with depression and anxiety.
11 Steps How to Deal With Depression and Anxiety
- Learn How to Stop Negative Thoughts
- Reduce Your Stress
- Stay in the present
- Exercise and, eat right
- Focus on people who lift you up
- Sleep regularly
- Avoid alcohol
- Be Strong
- Practice Mindfulness
1. Learn How to Stop Negative Thoughts
Negative, obsessive, compulsive, and irrational thoughts are characterized by their persistence, duration, and occurrence beyond the subject’s will.
These thoughts not only spoil a person’s mood but also disrupt their concentration, motivation, and the feeling that the person has control over themselves.
In addition to being negative, these thoughts seem uncontrollable to a person because the more a person struggles with them, the more persistent they become.
Rumination is a constant occupation and maintenance of negative thoughts in our consciousness, which also affects the maintenance of depression. Therefore, an important step in reducing depressed mood is to stop rumination.
How to stop rumination?
1. The first step in stopping the process of rumination is the awareness that it has begun. Usually, when negative thoughts start to follow, more and more people are drawn into that whirlpool, without even being aware of it, negative emotions follow, and so on in a circle. What is important is to say to yourself, “I’m starting to ruminate again,” to get it to our consciousness.
2. When we realize that the rumination has started, we will stop it simply by saying to ourselves STOP. This should be said out loud and with intensity as when you are shouting. However, since it is impossible to report in a social environment, then one should say in oneself, that is, “exclaim in oneself”. When negative thoughts start to come back and repeat like on a broken board, be persistent and STOP them every time.
3. What can be a substitute for verbalizing a STOP alert is its visual or audible display. For example, every time negative thoughts start, imagine a traffic sign stop, in the shape of an octagon, red, which pops up when you start thinking in a negative way. It will be an unequivocal warning that you need to stop!
Also, you can STOP the negative flood of thoughts so that you when they occur to produce a strong, unpleasant sound. For example, you will clap your hands hard but close to the ear canal – to make the effect stronger and more impressive, and thus easier to remember. You will do this at home when you have unwanted thoughts, and then in social situations, you will remember that sound signal in your mind as a sign to stop the ruminator chain.
The best effects of this psychotherapeutic technique are achieved by practicing. Just as you need to learn a new physical exercise by repeating it, so this mental exercise takes time, but the effects are worthwhile.
2.How To Deal With Depression and Anxiety with Reducing Your Stress?
Stress is our body’s response to everyday situations and events. It affects us emotionally, physically, and affects our behavior. However, stress can also be a positive force that helps us give more of ourselves, be more careful and energetic. Too much stress, however, can make us tense and nervous, which in turn can cause sleep problems.
The most common signs of stress include depressed mood, sleep problems, tension, anxiety, frequent mistakes while performing work tasks, decreased concentration, apathy, and many others. If high levels of unwanted stress are not adequately managed, health, and a sense of “balance” can be impaired.
As a consequence, more serious health problems such as diabetes, heart disease, psychosomatic diseases, thyroid problems, etc. can occur. That is why it is very important to learn how to manage stress. Here are some helpful tips to help you deal with stress.
- To reduce exposure to stressful situations. Become aware of the stressors in you and your emotional and physical reactions to stress – the first measure of protection against stress is the change of external factors.
- To change perception, the way you interpret reality, the way you attach importance to certain events.
- To learn self-regulation skills to better tolerate stress.
- Work on yourself and strengthen your own resources.
3. Stay in the present
Always think about the present, about the moment you are in. If you start thinking about the past or if you start thinking about the future, you will not be able to enjoy the present.
Do you happen to be depressed because of something that happened in the past, a year ago, last week, or yesterday? You don’t need to think about what happened yesterday, what happened last month, but you need to focus on the present moment and the present moment that is actually perfect. Only when you start living in the moment will you realize how beautiful life really is.
4. Exercise and, eat right
Proper nutrition and proper physical activity have always been a guarantee of a healthy and long life. When we bring our body to the ability to perform daily activities easily when we manage to control stress when the daily diet becomes a pleasure and if physical activity is an integral part of our lives – then we can say that we live healthily.
Research shows that regular physical activity helps prevent depression in men and women of all ages. Over 80 studies have confirmed that depression already decreased in already depressed patients after four weeks of regular physical activity. Also, there was a big improvement in mood after 17 weeks of exercise.
Common treatments for depression are antidepressants. While most scientists agree that adequate physical activity and a healthy diet will not cure depression, their combination is far from just relieving symptoms.
There are clear links between the food we eat and the depression. More research from the 1930s gave indications that depression is closely related to the way of eating and the condition of the intestinal flora.
5. Focus on people who lift you up
Sometimes, in addition to those who love and support you, in order to awaken your inner magic, it is necessary to surround yourself with people who live and spread their own magic. Only those who constantly work on achieving their goals and invest energy to progress towards them, can inspire you to the action and change you strive for.
Surround yourself with those who have the credibility to help you with the questions you are looking for answers to. Find out the story of a person who can help you.
Did she go through the things you’re asking for help with? What did her journey look like and was she brave enough to step out of her comfort zone? People who are one step ahead of you will help you grow, develop, and do the same as they do.
The qualities of the people you should have around you are a high level of energy, enthusiasm, motivation, and a positive attitude towards life. The magic that such people spread is full of optimism and hope and makes you work to be better than yesterday. When there is no such driving energy in your environment, it is much harder for you to be on the same level.
6. Sleep regularly
It is very important, in order to maintain health, to establish a regular sleep rhythm. Six hours is the minimum necessary for the body to rest if there is a habit of spending so many hours sleeping.
Irregular sleep is not uncommon, but it is also not uncommon for it to cause illness. Moderation and regularity are actually the two most important things when it comes to sleep. It is not good to oversleep, which means more than nine hours every day, which is done by 5% of the population.
During sleep, the body heals any damage to cells and tissues, which is why it is important to get enough sleep.
When you are asleep then you are able to do all the activities and obligations during the day more easily. The very beginning of the day will be more active for you, and during the day you will have enough energy for everyone.
7. How To Deal With Depression and Anxiety with Affirmations?
How to deal with depression and anxiety with affirmations? Working with positive affirmations is not difficult. It can be a joy-filled experience because you are freeing yourself from the burden of old, negative beliefs and returning them to the nothingness from which they originated.
As a child, we start hearing negative things about ourselves and life, and we accept those ideas as true. Simply put, affirmation is all you say or think. Much of what we usually say or think is pretty negative and does not lead to positive experiences. If you want to heal your life, it is necessary to adopt positive models of thinking.
8. Avoid alcohol
How to deal with depression and anxiety avoiding alcohol? Comorbidity (simultaneous presence) of depression and alcoholism is common. Depression is the cause of a large number of suicides in alcoholics. Of all suicides, 20% are alcoholics. About 80% of alcoholics have a period with intense depressive symptoms at least once in their life. Of that number, 1/3 of them have symptoms of major depression for at least two weeks! After one week of abstinence, 40% of alcoholics have depressive symptoms.
So, the question is often asked, which is older (does depression appear first, and then alcoholism, or is it the other way around)?
Also, the question is whether alcoholism is just a depressive symptom, ie whether alcoholics are depressed people who have latent and prolonged suicidal behavior (as well as other addictive diseases, were consuming the substance slowly but surely leads to death)? Is alcoholism an expression (instinct for death, an instinct for destruction)?
Experiences of experts dealing with the problem of alcoholism indicate the existence of depressive symptoms in a large number of alcoholics. Numerous studies indicate the beneficial effect of antidepressants in the treatment of alcohol addicts. Antidepressants, especially those of the newer generation, very quickly lead to an improvement in their mental state.
Namely, during the first week of treatment with antidepressants, there is a decrease in anxiety and sleep regulation. At the end of the second week, there is a significant improvement in mood.
There is also a decrease in craving for alcohol, as well as an increase in motivation for longer abstinence. The explanation is relatively simple. Alcohol leads to an increase in certain substances in the brain (serotonin, dopamine) that improve mood.
Cessation of alcohol consumption leads to a decrease in the above-mentioned substances and consequent depressed mood.
Antidepressants compensate for the antidepressant effect of alcohol and thus eliminate depressive symptoms (mood swings, inability to experience joy, the experience of hopelessness, loss of initiative, willpower, insomnia, decreased appetite, social contacts).
Studies also indicate that even when re-drinking occurs, alcoholics drink less alcohol than without antidepressants.
9. How To Deal With Depression and Anxiety with Meditation?
There are tons of benefits to practicing meditation. It’s a scientifically proven method to increase personal happiness, empathy towards others, greater cognitive ability, and significantly less stress/anxiety levels. As if that weren’t enough, it’s great for your posture too!
Meditating when you can’t: For anyone with a restless mind or restless legs, here you go :
- Do yoga while meditating.
- Learn Tai Chi and practice while meditating.
- Go for a jog beforehand or during if you can manage that.
- Paint while you meditate.
- Knit or paper fold, anything crafty that has a rhythm.
- General cardio or even weight lifting.
- Play a light, easy game; ideally puzzles or problem-solving.
- Do anything that maintains your full focus even if it’s your daily chores.
10. Be Strong
Our ability to cope with change is greater than you might think. Even if you sometimes feel like you can’t go on, can’t breathe, can’t go on without the person you love and you’re no longer alive, that’s not happening.
Humans are a very adaptable species and we can survive and go over almost anything. And from such experiences, we come out with a stronger and more positive outlook on life. Make a list of changes you have undergone in your life that may include moving into a new home, breaking up with a partner … and what new qualities you have received as a result of these changes.
Setting goals make it easier for us to function in our daily lives. The society we live in is a goal-oriented – public, private, business … everything is a race for purpose.
Dissatisfaction arises because, after the accomplishment of one goal, another has already been determined, so we rarely get to the point where we can feel what actually meant the fulfillment of a specific goal, as well as what its realization brought or took away from us.
What we practice becomes our reality, modern neurobiology tells us. Through Mindfulness techniques, for example, we learn how to recognize growing fear, “turn it off”, to help the brain “turn on” its highest functions.
And when they are on, creativity, efficiency, self-regulation, emotion control and alignment with the environment are all naturally present.
Sometimes our fear of failure and anxiety can get the best of us even when we think we’re prepared for whatever happens.
Mindfulness is focused consciousness, when we intentionally pay attention to the present moment and what is happening in it. It is a conscious observation and acceptance of the present moment just as it is. With mindfulness meditation, we can rid of anxiety, stress, and depression.
So, mindfulness is consciousness, and awareness is a natural and wonderful quality of people that is innate in all of us. Every time you are fully aware of the present moment, you are mindful.
Therefore, mindfulness is not something new for us humans to learn. You can still be like that because you have everything you need, you just need to remind yourself to be mindful, you need to practice mindfulness during the day and mindfulness meditation.