If Youre Up For Exercise Consider A Walk Around The Block
On days when you feel as if you cant get out of bed, exercise may seem like the last thing youd want to do. However, exercise and physical activity can be powerful depression fighters.
If youre able to, take a walk around the block. Start with a five-minute walk and work your way up from there.
Sleep disturbances are common with depression. You may not sleep well, or you may sleep too much. Both can make depression symptoms worse.
Aim for eight hours of sleep per night. Try to get into ahealthy sleeping routine.
Finding The Right Resources To Answer Your Questions And Meet Your Complex Needs
Just as anxiety and depression tend to be worse when occurring together, treatment of these disorders is most effective when both conditions are addressed at the same time.1
Hartgrove Behavioral Health System provides integrated care that treats these and other mental health issues simultaneously. As part of our comprehensive care, medical specialists and therapists work together to help bring healing and balance in our patients lives a feeling of being in charge of their inner self again.
Why Does Anxiety Lead To Depression
Most people dont even give a second thought to things and do what theyre doing, having fun, and enjoying themselves. People with anxiety disorders, including myself, know that these thoughts of nervousness and worrying are irrational, and most of the time, there isnt anything to worry about, but we continue to suffer.
As per Dr. Sally R. Connolly, LCSW who says, Its a cycle. When you get anxious and start to worry, you start to feel bad about it. In turn, depression starts to set in.
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Keep Your Body Healthy
Another way to increase your ability to resist and cope with stress is by keeping yourself healthy. Put in the good and eliminate the bad. Eat regular, well-balanced meals, and get some endorphins. Research confirms that exercise not only benefits you physically but also mentally. Exercise helps with stress management in the long-run as well as in a moment of stress. Even a quick workout can immediately trigger positive feelings. Getting quality sleep is important as well. On the flip side, there are negative ways to deal with stress. Turning to alcohol, nicotine, drugs, or even binge-eating can seem to be easy ways to de-stress, but they can aggravate your symptoms in the long run. Doctors also suggest reducing caffeine and sugar, as the energy crash they result in can make you more agitated and stressed.
Write An Alternate Version Of A Situation
What we focus on we get more of. So instead of constantly focusing on problems, this writing activity encourages you to bring your attention to solutions, to the things you want more of in your life.
Write about how you would like things to be going. Write in detail about how you would like to be feeling and how you would like to be handling a situation. Write about what would be different if you were living the life that you valued. Spend time writing an alternate version of how you would be acting or feeling. Focus on the things that are in your control instead of dwelling on what you wish would change outside of your control.
So, for example, lets say that youre unhappy in a relationship. When you write out this idea you could choose a couple of alternate endings. One may look like writing about yourself expressing gratitude, feeling forgiveness, falling back in love with your spouse, and seeing the positive.
You may write about feeling those feelings of warmth and humor that you used to have in the relationship basically bringing to mind the things that you value and that you love about yourself and your spouse.
Or you could write about what it would look like if you got the courage to leave an abusive relationship, what it would look like if you had healthy boundaries, if you believed in yourself and your right to be loved and safe. Write about the actions you would take to get your life back and live your dream.
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Who Gets Anxiety And Depression
Children, adolescents, young adults, and adults of all ages can experience anxiety and depression. However, not everyone will. There are risk factors that make it more likely for someone to experience symptoms of anxiety and depression.
Risk factors include genetics, having parents or other family members with anxiety, and depression. The genes associated with these conditions can be inherited, but that does not guarantee you will have symptoms. Genetics, combined with other risk factors, increase your risk.
For many, Serotonin and Norepinephrine chemicals in the brain are out of balance. Neurotransmitters like these are responsible for boosting mood. If they are low and the brain is not producing enough of them, you can experience anxiety and depression.
Misusing alcohol and drugs, underlying medical conditions, and the environment in which you were raised contribute to anxiety and depression. Also, traumatic events such as previous sexual, physical, or emotional abuse, war combat, surviving natural disasters, or suddenly losing a loved one.
How To Deal With Anxiety Depression And Stress
Managing anxiety is an important life skill, which you can help teenagers develop.
One of the most important ways to help your child develop this skill is by talking with them about their worries. By talking openly about anxiety, you send the message that your child can come to you when they need to. And even if your child doesnt always want to talk, theyll know youre there to support them.
Here are other key ways to help your child learn to manage everyday anxiety.
Helping your child face anxiety
Helping your child explore and understand feelings
- Tell your child about your own worries as a teenager. Remind your child that many teenagers feel anxious and that feeling anxious is normal.
- Help your child understand that its normal to go through a big range of emotions and that sometimes these can be strong emotions.
- Talk with your child about their other emotions for example, You seem really excited about the swimming carnival. This sends the message that all emotions, positive and negative, come and go.
- Listen actively to your child. Let your child explain their feelings in their own words and dont rush to reassure them or solve problems for them. This lets your child know that you understand how theyre feeling. It can also help your child identify their thoughts and feelings, which is a good first step to managing them.
Giving your child love and support
Thinking about your family life and routine
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Tips On Managing Stress
Stress Management Techniques Are Useful In Coping With Depression. Stress Relief Can Also Help Prevent Depressive Symptoms From Developing. Some Helpful Stress Management Techniques Include:
- 1. Getting Enough Sleep
- 2. Eating A Healthy Diet
- 3. Finding A Relaxing Hobby, Such As Gardening Or Woodworking
- 4. Doing Breathing Exercises To Lower Your Heart Rate
Tips For Coping With An Anxiety Disorder
Having occasional feelings of anxiety is a normal part of life, but people with anxiety disorders experience frequent and excessive anxiety, fear, terror and panic in everyday situations. These feelings are unhealthy if they affect your quality of life and prevent you from functioning normally.
Common symptoms of anxiety disorders include:
- Feeling nervous
- A sense of impending panic, danger or doom
- Increased heart rate
- Obsessively thinking about the panic trigger
These feelings of anxiety and panic can interfere with daily activities and be difficult to control. They are out of proportion to the actual danger and can cause you to avoid places or situations.
You should see your health care provider if your anxiety is affecting your life and relationships. Your provider can help rule out any underlying physical health issue before seeing a mental health professional.
While most people with anxiety disorders need psychotherapy or medications to get anxiety under control, lifestyle changes and coping strategies also can make a difference.
Here are 11 tips for coping with an anxiety disorder:
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How To Help Your Kids Deal With Stress Anxiety And Depression
The projections have a lot of bearing on parenting.
This was what I could glean from the recent talk of a psychologist, Michael Jimenez, on Parenting the Young Dealing with Stress, Anxiety and Depression at De La Salle Zobel in Alabang.
Parents also need to teach their children resilience, the ability to bounce back, said Jimenez. Children must learn how to fail and survive in times of disaster.
Resilience presupposes that kids can handle their emotions. How do we manage our emotions?
We must identify them so we can battle depression and avoid engaging in self-harm.
Jimenez stressed the need to study emotions: We become good in Math, English, etc. because we study those subjects for years. If we expect to be good at identifying and managing our emotions, we need to study them, too.
He explained that Gen Z kids are hypercognitive, meaning, they lack emotions. Their anger is not managed, so it becomes aggression. Sadness turns into depression which could lead to suicide. So start with identifying and managing sadness to nip depression and suicide in the bud.
Jimenez advised teaching students how to manage anger, sadness, how to say no in a light manner instead of shouting.
All behavior is learned, he said. World peace is achievable. Its also an emotional issue, not just political.
Parents should know the following factors that may abet depression:
How Do You Calm Moving Anxiety
You can calm moving anxiety by being firstly mentally prepared about moving, then make a moving list that would include what you all you need to do before leaving and after reaching there. Make yourself open to new experiences, meeting new people, and exploring new cultures. Prioritize your mental health, take proper care of yourself, and seek help from others when you feel like it is getting too much.
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Take Care Of Yourself
- Be attentive to your feelings, emotions and reactions and allow yourself to voice them to someone you trust. Write them down or express them through physical or other types of activity.
- Make use of physical activity to let the stress out and eliminate tension.
- Practice healthy living habits like proper nutrition and sufficient sleep.
- Limit your access to stressors.
- Allow yourself lifes little pleasures such as listening to music, taking a warm bath, reading, etc.
- Remain in contact with people that do you good.
- Remind yourself of winning strategies you used in the past to get through difficult times.
- Count on your own strengths.
- Set limits for yourself, such as refusing a task that you do not want to do and that is non-essential.
- Learn to delegate and let others help you .
Fomi Facial Gel Bead Eye Mask
- Price: $
- How it may help with anxiety: Cold and hot therapy provide physical relief from headaches and swelling. Also, the very act of placing a mask on your face, closing your eyes, and sitting back is calming and relaxing.
While a relaxing facial may not always be in the budget, this FOMI Facial Gel Bead Eye Mask is a more affordable alternative. Pop it into the microwave and use it to relax before bed, or even when taking a breather during the day.
You can also freeze the mask and use it to help relieve sinus pressure, muscle pain, and headaches.
Personal tip: You can do this on an even tighter budget by freezing a washcloth and placing it over your eyes. I do this for headaches frequently, and its so refreshing.
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Anxiety And Depression: What Are The Possible Links
Although clearly not identical emotional states, mental health research suggests that depression and anxiety often coexist because they can be caused by the same or similar factors. According to an article published May 2020 in the American Journal of Psychiatry, those overlapping causes can include:
- Genetic Factors Genetic factors contribute to 40 percent of the predisposition to depressive and anxious symptoms, with 60 percent being attributed to environmental, noninherited factors. “Especially with anxiety, more so than depression, there often is some family history, and so therefore we think that there may be some genetic predisposition to this,” Connolly explains.
- Environmental Factors Also referred to as social factors, these include experiences like trauma or neglect in early childhood, and current stressors such as relationship difficulties, unemployment, social isolation, and physical illness. People who have post-traumatic stress disorder , an anxiety disorder, are particularly likely to also develop depression, according to the National Institute of Mental Health .
- Pain Chronic pain, and particularly disabling pain syndromes such as fibromyalgia, irritable bowel syndrome , low back pain, headaches, and nerve pain, are closely linked to psychological distress, including both anxiety and depression, notes Harvard Health. In fact, they say, research suggests that pain shares some biological mechanisms with anxiety and depression.
Small Steps Big Impact
Depression can drain your energy, leaving you feeling empty and fatigued. This can make it difficult to muster the strength or desire to seek treatment.
However, there are small steps you can take to help you feel more in control and improve your overall sense of well-being.
Read on to learn how to incorporate these strategies in a way that makes sense for you.
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Tips To Manage Anxiety And Stress
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.
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.
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- Most people feel stressed sometimes.
- Some stress can be helpful. Too much stress may make you ill.
- Stress affects everyone differently, but there are common signs you can look out for.
- There are many different causes of stress. Stress is not an illness itself. But it can make you unwell if it is very bad or if it lasts a long time.
- You might not be able to avoid stress but there are things you can do to manage it.
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What Strategies Are Often Used In Treating This Dual Diagnosis
Evidence-based research suggests that both anxiety and depression be treated at the same time.
Effective strategies often used in treating these co-occurring conditions include:
- Cognitive Behavioral Therapy CBT is often used to treat people with both disorders. Fears, anxieties and tendencies toward depression are managed by seeking out their root causes. Once uncovered, patients learn how to take control of their emotions and life.
- Antidepressant medications Often combined with CBT, these may be prescribed in treating both disorders. Selective serotonin reuptake inhibitors are new antidepressant drugs that produce fewer side effects than their predecessors.
- Exercise This can be very helpful for both disorders. Physical activity causes feel-good chemicals to be released in the body. This aids in relaxation and feeling of well-being.
- Relaxation techniques This typically involves meditation or mindfulness. These techniques can often help to remedy both disorders and improve quality of life.2
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How To Deal With Depression And Stress Review
How To Deal With Depression And Stress. Once you’re affected by depression, your vulnerability to it can mean it has a higher chance of returning in your life if you don’t manage its causes. Depression and stress are the two factors that can take a toll on women undergoing infertility treatment, especially in cases where there have been multiple miscarriages.
how to deal with depression and stress, Image source from
How do you deal with the depression and stress that youre faced with, now that youve learned of their betrayal? Stress is the bodys response to physical or emotional demands.
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