Content

• Steps
• Warning

Anxiety and depression often go hand in hand. People handle these conditions to varying degrees in their life. However, if your symptoms are severe enough to interfere with your ability to function normally every day, you may need treatment. Or if your anxiety and depression are so great that you have to change your daily activities a lot, you may need to seek professional help. In the event that your anxiety and depression are milder, you can learn to deal with them.

Steps

Part 1 of 4: Lifestyle Changes

1. 

   Exercise regularly. Regular exercise has been shown to not only reduce your risk of heart disease and other ailments, but it can also cure anxiety and depression. There are several possible explanations for this. First, exercise releases endorphins, an euphoric substance in the brain that improves mood. It also reduces some of the immune system chemicals that lead to depression, and increases body temperature that promotes relaxation.
   • Regular exercise also helps to slim down and improve your appearance, which for many people is enough to shake off a lack of confidence.
   • Endorphins prevent your body from responding to stress, reducing the risk of anxiety or developing symptoms of fear throughout the day.
   • Some studies show that exercise helps to eliminate symptoms of anxiety and depression as well as treatment with medications. Even just a 10 minute walk can relieve anxiety and depression like 45 minutes of on-site exercise.
   • Exercise can lower your anxiety threshold, or the level of stress or anxiety you experience each day. If your daily anxiety symptoms are high, exercise can decrease the frequency or severity of symptoms you experience.

2. 

   
   
   Limit alcoholic beverages. Anxious people tend to drink alcohol to reduce stress and anxiety. Although alcoholic beverages will help to forget symptoms temporarily, in the long run, symptoms will worsen. According to the US Dietary Guidelines, if you are a woman, you should not consume more than one cup of alcohol per day. If you are a man, drink no more than two drinks a day. Because alcohol relieves pain, relieves feelings of anxiety or stress temporarily, but once the alcohol is metabolized and out of the body, anxiety and depression return.
   • Just as the spring is pressed harder and harder, your emotions are repressed by even more alcohol. When the alcohol is over, the spring will bounce higher initially. That bounce means more anxiety the next day, or more stress.

3. 

   
   
   Switch to decaffeinated coffee. The high concentration of caffeine in coffee can aggravate symptoms of anxiety in the short and long term. Caffeine is a stimulant that makes your body and nervous system tense and alert, increasing your risk of developing anxiety and depression or making it worse during the day.
   • By limiting your caffeine intake, you can control your body's mechanical responses and avoid symptoms of anxiety during the day. Consider switching to decaffeinated coffee or tea.
   • Some teas, like green tea, still contain caffeine, but not as strong as coffee.

4. 

   
   
   Reduce or eliminate nicotine. Like caffeine, nicotine is a stimulant and can have the same effects on the body as other stimulants, like the feeling of stress. Nicotine is found in cigarettes and non-tobacco products such as nicotine.
   • Still knowing that quitting is a difficult task and should only be done during times not under stress, however, quitting smoking also reduces many symptoms of anxiety and depression.

5. 

   Plan your day. Depression is a painful experience that affects your mood, both energy and motivation. If you are depressed, you may have difficulty concentrating or will want to stay in bed all day. You may fear if you don't know where your day will go. Try to keep doing as much of your daily routine as possible, avoiding your mood to control what you do and get done.
   • If you often don't make a plan, you will find it beneficial to start doing it. Plan your days, make sure they are filled rather than overwhelming, and stick to the plan so you can continue working in everyday life.
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Part 2 of 4: Changing Perspectives

1. 

   Learn to live in the present moment. If you suffer from anxiety, it may be because you are anxious, uncertain about the future. If you are depressed, it may be because you are constantly immersed in the past, thinking about your mistakes, or having self-destructive thoughts. Learning to appreciate the present moment will have a significant impact on your life. It's not easy, however, but it will help separate your emotions from your thoughts.
   • The best way to stop indulging in the past or being haunted by the future is to know if those types of thinking arise in your everyday life. When they arise, recognize them, classify them as think, and let them go.
   • Try to focus on what's happening around you and what your activity requires. Evaluate the people around you and how you feel about participating in any activity. This will help you get out of the past and focus on the present. Go on and you will reach a state of calm.

2. 

   Practice meditation. Regular meditation practice has been shown to reduce symptoms of anxiety and stress. Calmness can also help you feel attached to people, give you greater control over your emotions, and increase your ability to think about situations in positive ways. Consider joining a local meditation center or group. Most centers offer free meditation tutorials and a weekly open door.
   • To practice meditation and meditation, take a few minutes a day to close your eyes, relax your muscles, and focus your attention on your breathing. If a thought arises, recognize them and let them go. The more you do it, the more you have a chance to make this a part of your daily life.

3. 

   End your inner criticism. Internal criticism are self-destructive or exaggerated thoughts that spread feelings of depression and anxiety. Internal criticism is expressed in statements such as: "I am a failure" or "I have not done anything, I am stuck." This attitude may also be associated with one of the concerns or thoughts lead to anxiety and create a snowball effect with more and more anxious thoughts. Thoughts like this make you not aware of choices in your life, you feel helpless or stuck, or prolong your anxiety or depression.
   • Learn how to stop your inner criticism in order to reduce its impact on your outlook on life and mood. To do this, practice grasping the negative thoughts as they appear, and have positive thoughts or spells ready to focus your strength.
   • If you think, "I'm futile, I'm stuck," check to see if that is true. List possible options. Change your inner criticism towards: “Although my choice is not the best, at least I have chosen, and I choose _________ because…”.
   • If you have a sudden thought in your mind that triggers a symptom of anxiety, fear or other anxiety, be sure to deal with that inner criticism with the opposite affirmation: “I know The likelihood of that happening is very low, I have nothing to worry about "or" Everything will be fine, I'm fine now and that feeling will pass. "

4. 

   Coping with painful memories. Many people suffer from depression or anxiety because they keep holding back traumatic memories in the past, going through great changes, or losing a loved one. While it is extremely difficult to remove those memories and overcome them, there are ways you can reduce their existence in everyday life.
   • Just be sad if it is necessary. If you feel the need to cry or scream, do so. Releasing is an essential part of pain healing. You can even find sad story sharing groups in your area to help you through your sad times. If you are suffering, remember that it is a normal process with many emotions involved. Sometimes, you may not be able to feel yourself. However, if you continue to experience symptoms of grief long after losing someone you love, you should see a therapist or a mental health professional.
   • Write about what happened and how you are feeling. There are many emotions involved in traumatic events that need to be revealed. Those events are often split apart and the emotions attached to the events are set aside. Instead of doing so could lead to anxiety and depression, write down exactly what happened in as much detail as possible. Write down what you have and will think about the event. This will help you cope and move on.

5. 

   
   
   Get rid of thoughts. When you have problems with depression and anxiety or are trying to overcome your past pain, describe what happened and how you were feeling. You can do that by journaling or by talking to someone you trust. It's better to say it out than to repress. You should also think about the circumstances in which the traumatic event occurred. Remembering the surrounding elements of the date of the event, like the weather or who was there, can help you remove some of the negative associations.
   • If you are dealing with traumatic memories, you need to seek professional help to deal with the painful emotions caused by the trauma.
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Part 3 of 4: Immediately responding

1. 

   
   
   Cope with anxiety and depression right away. Anxiety can be a pleasant experience and can make you feel like you're out of control. There are a few techniques you can try to help slow down and calm your body and mind. There are different symptoms of depression depending on what type of depression you have. Some people feel extremely sad while others feel nothing, feeling emptiness. Some people may suddenly become irritable.

2. 

   
   
   Try continuous muscle relaxation. Continuous muscle relaxation is a mechanical method of relieving muscle tension, signaling that the brain begins to calm down. In that order, contract, hold, and release muscle groups on your body. Do it from head to toe, making sure to focus on the sensations you feel when you release your muscles and the tension gradually diminishing.
   • Starting with the facial muscles, tighten the muscles for six seconds and relax for six seconds. Repeat this for lower body parts from neck, chest, arms, hands, legs, calves, and feet.

3. 

   Practice diaphragmatic breathing. Controlled breathing, or diaphragmatic breathing, is another way to signal your body to begin to relax and ease its response to stress, often anxiety. Controlled breathing signals the brain to release neurotransmitters, telling the body that it is no longer in danger and that it can calm down. Practice diaphragm breathing in a deep inhalation that inflates your abdomen, holds your breath, and exhales.
   • The time to do this pose is five seconds inhale, hold for five seconds, and exhale for five seconds. Take two normal breaths, then repeat the timed abdominal breathing until you feel less anxiety.

4. 

   Distraction. Distraction is a short-term technique you can use when you're in a situation that doesn't match your anxiety or depression, such as at work. Examples of distraction include participation in activities. If you're at work, talk to coworkers about funny cat videos or rearrange your locker. If you are at home with your children or grandchildren and can't control your emotions at the time, take them for a walk or read together.
   • You can also distract yourself with small activities. Try doing simple math in your mind, take a piece of paper and fold it into different shapes, splash water in your face, or do a puzzle. You can play word or number games like crossword puzzles or Sudoku.
   • To quickly distract when you feel your emotions control you, distract yourself with feelings like squeezing a rubber ball or holding an ice cube.
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Part 4 of 4: Seeking Professional Support

1. 

   Find the right therapist for you. Do some research and see a few doctors before deciding to choose one to treat. During your first meeting, your doctor will ask you to describe your symptoms, when they occurred, and about your past. You may want to think about a few questions before the first meeting to organize your opinion and clarify information if needed.

2. 

   Meet with a psychiatrist. You may decide to see a psychiatrist, a doctor with a medical degree authorized to prescribe medications. These physicians often combine talk therapy and medication, but not always. Certain antidepressants are also prescribed for anxiety, including selective serotonin reuptake inhibitors (SSRIs), selective norepinephrine reuptake inhibitors (SNRIs), and medications. anti-depressant 3 rounds.
   • There are several different types of medication available in the same category, so it's best to talk to a therapist or psychiatrist to choose the one that works best for you.

3. 

   Talk to a psychologist. You can also choose to speak with a psychologist who does not have a medical degree but specializes in conversation and cognitive behavioral therapy. In most states in the United States, psychologists are not authorized to prescribe medications. However, in some states like New Mexico, Louisiana, and Illinois, a psychologist can prescribe medication.
   • If you are under 18, tell your parents what your situation is, if they don't really understand this, ask them to find the right doctor for you.
   • Some patients are willing to take the medication while others want to follow the natural regimen. Be clear about the treatment you want when you see a therapist to decide if it's the right approach. Remember that each doctor has their own method of treatment.

4. 

   Find other therapists. Without a psychiatrist or psychiatrist, other psychiatrists can help you treat depression and anxiety. Look for licensed psychologists, social workers licensed for psychotherapy, marriage and family therapists, and licensed counselors near your home. These individuals have mental health training that can help you with the problem.

5. 

   Always consider multiple opinions. In the field of mental illness, it is very easy to misdiagnose or overlook a secondary diagnosis. See more than one doctor for your condition, at least initially, especially if you have been prescribed a medication.
   • Don't let your doctor force you to take medication. If you want a natural procedure, let your doctor know. If they continue to prescribe your medication, consider looking for another doctor.
   • If your doctor prescribes the same medication for you, consider giving it a try. Most medicines can be discontinued after a year with no harmful side effects.

6. 

   Make an effort to treat it. You cannot pay a psychiatrist to fix your problem. You must be actively involved in treatment sessions, and be honest and open with your doctor. Cognitive behavioral therapy, a form of talk therapy, is known to be the most effective treatment for depression and anxiety but requires more dedication and cooperation than interpersonal interaction therapy. multiply. Instead of just stating the problem, cognitive behavioral therapy requires you to be actively involved in order for it to work and your illness will get better.
   • Get ready to try new things and move past your comfort zone. Some doctors assign their patients "exercises" to apply to everyday life.

7. 

   Let the medicine take time to work. Sometimes depression and anxiety are situational, for example as a result of a big change. There are times when it's simply biological and can be treated with drugs. If you have been prescribed a cure, allow it time to work before you stop using it. It is also possible to try medication to find the right medication and dosage for your particular condition. Please be patient and wait.
   • Most medicines take four to eight weeks to be effective, so be patient.

8. 

   Understand associated diseases. It is that many diseases can co-exist in an individual. The combination of depression and anxiety is common, with most psychiatrists assuming you have both before proving otherwise. For patients, this is mainly due to the indistinguishable presence or experience of these symptoms, meaning that they do not know whether the origin of each disease is independent of each other.
   • Since many symptoms of depression and anxiety overlap, it is often difficult to detect which symptoms are associated with which illness. In fact, about 85% of people with depression experience symptoms of anxiety, and about 90% of people with anxiety experience symptoms of depression.
   • A combination of diseases often complicates treatment and results in less positive outcomes, which is also true of both anxiety and depression. The key to improving treatment outcomes for both depression and anxiety is recognizing the combination.
   • Depending on the diagnosis of depression and anxiety, it is likely that many of the symptoms will overlap. For example, the persistent depression that is prevalent in Major Depression Disorder is like the phobia in General Anxiety Disorder, whereas poor sleep or insomnia and lack of concentration often occur. in Severe Depression Disorder and post-traumatic stress disorder.
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Warning

• If you or someone you know intends or plans to commit suicide, seek expert intervention immediately or call the Psychological Crisis Center: 04.37759336.