Tuesday, January 31, 2023

How To Fight Stress And Depression

Effects Of Stress On Depression

Health Tips | How to Fight Anxiety and Depression Naturally

While stress can generally have negative effects on your physical and mental health, it can be especially harmful if you have depression.

Stress can make you feel less able to maintain positive habits or coping strategies, which are important to managing depression. This can make symptoms of depression feel more intense. Interrupting a healthy routine can result in negative coping strategies, such as drinking or withdrawing from social relationships. These actions can result in further stress, which can then make depression symptoms worse.

Stress can also affect your mood, as anxiety and irritability are both common responses to stress. When a stressor causes you to feel anxious, the anxiety may result in more negative feelings or frustration, even if the stressor is only temporary.

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:

  • getting enough sleep
  • consuming less caffeine or alcohol
  • doing breathing exercises to lower your heart rate

If lifestyle choices are causing you stress, you may consider changing the way you approach your personal or professional life. Some ways you can help decrease this kind of stress include:

How To Fight Anxiety And Depression

When you are down, dont remain there but fight depression and keep going, this post will motivate you to get up and fight the depression and anxiety.

A depressed man is a tired person. He sleeps tired and wakes up tired. Waking up in the morning is a battle for him. When he wakes up in the morning eventually, he asks himself, I am going to this office today again? He sees the distance from his house to the office as a challenge. His energy is gone. He has no enthusiasm for work because he is depressed.

Dont let yourself die anymore but fight and get out of your prison!

Depression is a deadly enemy of destiny. When you allow depression to take hold of your life, your destiny is jeopardized.

How To Fight Anxiety And Depression In College Students

As a college student, you experience a number of stressors, such as living independently from your parents, keeping up with the rigors of your college courses compared to your high school courses, managing your time adequately, managing a budget, balancing your checkbook, figuring out what you want to do for the rest of your life, deciding on a major, worrying about getting a job after graduation, and managing your intimate relationships. When you are not able to cope with all these stressors, you begin to feel burnt-out and wonder if you will be able to continue with your studies in college. Eventually, if you do not handle these stressors adequately, you may go on to develop anxiety and/or depression. So having stress is part of college lifeif you are resilient, then you will do just fine and may even benefit from all the stressors to push you to higher achievements. However, for those with maladaptive coping skills, the stressors can trigger you to develop anxiety and/or depression.

What is Anxiety?

Anxiety is characterized by worry, nervousness, or fear when you are exposed to a feared situation, person, or object. Anxiety disorders develop when you become fearful, worried, or nervous:

  • out of proportion to the feared stimulus
  • in anticipation of being exposed to the feared stimulus or
  • when the feared stimulus is no longer present.
  • muscle tension

There are 6 major anxiety disorders, and each has characteristic symptoms:

What is Depression?

Recommended Reading: How To Reduce Work Related Stress

Can Junk Food Cause Depression

According to studies, people who rely on a poor diet that includes all sorts of junk, including processed meat, chocolates, fried foods, and other such things are more likely to show symptoms of depression.

On the other hand, people who kept a distance from such food products and had most of their diets rich in fruits and healthy food were less likely to show such signs.

These results also align with results that showed how a good diet protects one from diseases.

However, we still need more research to establish a clear connection between depression and diet.

But the results till now only point towards the importance of avoiding unhealthy junk!

With this being said, we move forward onto the foods that help fight depression by presenting you with a list you must include in your platter!

Recognising Your Stress Triggers

Short Tips

If you’re not sure what’s causing your stress, keep a diary and make a note of stressful episodes for two-to-four weeks. Then review it to spot the triggers.

Things you might want to write down include:

  • the date, time and place of a stressful episode
  • what you were doing
  • a stress rating

You can use the diary to:

  • work out what triggers your stress
  • work out how you operate under pressure
  • develop better coping mechanisms

Doctors sometimes recommend keeping a stress diary to help them diagnose stress.

Read Also: What To Do About Stress Eating

What Does Magnesium Do

As the fourth most abundant mineral in the human body and engaging in more than 300 biochemical reactions, it is apparent that it does more than 300 things in your body to your body that are beneficial not only for your physical health but your mental health as well.

Here are just a few things Magnesium does:

  • Magnesium helps in creating energy by converting food into energy.
  • It is also important in maintaining your genes as it helps create and repair DNA and RNA
  • It supports bone development as well as muscle movements
  • It helps in the formation of new proteins using amino acids
  • It maintains the nervous system by regulating neurotransmitters, the messenger neurons that send messages throughout the body
  • It regulates brain function and mood and helps fight depression symptoms
  • It controls pituitary and adrenal glands responsible for stress response and helps fight anxiety symptoms

Falling low on magnesium intake for a lengthy period of time can have a serious impact on your overall health. Since this mineral plays an active role in so many bodily functions, a consistently low magnesium level in your body will affect and alter the bodily functions and biological reactions.

More Resources To Check Out From Jill:

  • The Bible this was and still is my anchor to reality and a constant reminder of my inexhaustible source of hope.
  • Next book on my list to read: The GAPS Diet Gut and Psychology Syndrome, by Dr. Natasha Campbell-McBride Update: GREAT book, and following the GAPS protocol for 1 1/2 years reversed all but one food allergies/sensitivities for my daughter and completely healed her severely acne-prone skin.

And even MORE:

  • Chemical Warfare on Humanity and the Terror it Causes in Our Families and Our Schools are antidepressants handed out too easily? Could they have anything to do with the increase in violence in our kids and in our schools? What about that person who committed suicide who had ZERO previous warning signs? Are they only an attempt at covering up a problem that could be addressed in a much more effective way without so may scary side effects?!

Also Check: How To Treat Ed Caused By Stress

Set Manageable Daily Goals

Depression and anxiety can zap your motivation. This can create a vicious cycle where you feel guilty about what you havent accomplished, and your guilt leaves you feeling even more depressed and anxious.

Making a list of daily goals for yourself promotes accountability, but these goals should be manageable tasks that will provide a feeling of accomplishment. This might be getting fully dressed even when youre working from home, tackling a chore youve been putting off, or calling to check in with your sponsor. As you start to feel more confident in your ability to make it through the day, you can begin to tackle more challenging goals.

How To Take Magnesium

How To Deal With Depression | 12 Ways To Fight Depression And Anxiety

Since Magnesium plays an active role in more than 300 biological reactions, there can be no doubt on its obvious contribution to your overall health in general.

On the contrary, if your body does not get enough Magnesium and is also losing Magnesium due to some health conditions, it could result in low magnesium levels called hypomagnesemia and severe magnesium deficiency called hypermagnesemia severely detrimental to your health.

Lower levels of Magnesium mean that over 300 biological reactions could be affected, leading to serious health problems in the long run if left unaddressed. The best way to get your dose of Magnesium is by incorporating magnesium-rich foods into your everyday diet. This should not be difficult as most vegetables and whole grains contain Magnesium.

  • fatty fish like salmon, mackerel, halibut, etc
  • bananas

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Finding Ways To Fight Anxiety

All of these strategies can be effective for those that want to learn how to fight anxiety. They each address specific issues that many of those with anxiety face, and integrating them into your life is a great way to reduce the effects on anxiety on your overall satisfaction.

But fighting anxiety isn’t enough. You need to win the war. For that, you need to be ready and willing to commit to a successful treatment option that will get to the heart of what is driving the anxiety, and has been shown to reduce anxiety in those that suffer from it regularly.

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Give Yourself An Exit Strategy

Sometimes, anxiety is due to feeling out of control. You cant always be in the driver seat of your life, but you can take steps to identify your triggers and cope with circumstances that cause anxiety.

Does the thought of going into a social situation or meeting new people make you want to jump off a bridge? As everyone at a party engages in exciting conversations, maybe you see yourself holding up the wall and counting down the seconds until youre put out of your misery. You drove with friends and cant leave, so you spend the entire night looking like the punchbowl attendant. Its this fear that makes you decline invitations and sleep through the weekends.

But what if you had an exit strategy in place before leaving the house? For example, instead of carpooling with your party animal friends, you could drive yourself. This way, you can leave if your anxiety starts to build and you cant handle another minute of awkward interactions. The more in control you feel, the less anxiety youll have.

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Here Are A Few More Thoughts On How To Fight Depression And Anxiety Naturally

  • Many commenters have brought this up and here’s what Scott said: Im actually quite surprised that magnesium did not make this list. As someone who has suffered for years with anxiety, magnesium has helped me more than anything one thing. Citrate or malate, both work wonders. Stay away from oxide, completely worthless . Here’s the Magnesium supplement I take and you could also use these Magnesium flakes in a tub full of warm water for a calming effect. Nowadays, I am loving this homeopathic remedy and it’s what I wrote about in this post: How to stop migraines.

About Jill :

We live in Waco, TXjust moved last summer after living in Hawaii which was after we lived in South Africalots of transition in the last few years. I’m a stay-at-home, homeschooling mom of Luke, who is almost 16, and Hannah, who is almost 18 and will be starting college at Baylor University in the fall. My husband, David, is the acute care and outpatient therapy manager at a hospital here in Waco. I’ve been doing well for several years nowprobably 7 or 8 years, though I find my stress tolerance level isn’t what I think it used to be. Of course I’m not as young as I used to be either!

Stressed Or Depressed Know The Difference

Tips to Manage Anxiety and Stress

If you are feeling overwhelmed by stress, you are not alone it’s practically a fact of life on college campuses. A poll conducted by mtvU and the Associated Press in the spring of 2009 reported that 85% of students say they experience stress on a daily basis.

Stress is good if it motivates you but it’s bad if it wears you down. Many factors can contribute to the stress you experience, and this stress can cause changes in your body that affect your overall physical, mental, and emotional health.

Depression is more serious and long-lasting than stress, and requires a different kind of help. In a 2010 survey by the American College Health Association, 28% of college students reported feeling so depressed at some point they had trouble functioning, and 8% sought treatment for depression.

The good news is that depression is a highly treatable condition. However, it’s not something you can snap out of by yourself, so it’s important to get help. How do you tell the difference between stress and depression? Both can affect you in similar ways, but there are key differences. Symptoms of depression can be much more intense. They last at least two weeks. Depression causes powerful mood changes, such as painful sadness and despair. You may feel exhausted and unable to act.

Here are common signs of stress and depression. Which fits you best?

Also Check: How To Stop Yourself From Stressing

When To See Your Gp About Your Stress Levels

If you’ve tried self-help techniques and they aren’t working, you should go to see your GP. They may suggest other coping techniques for you to try or recommend some form of counselling or cognitive behavioural therapy.

If your stress is causing serious health problems, such as high blood pressure, you may need to take medication or further tests.

Mental health issues, including stress, anxiety and depression, are the reason for one-in-five visits to a GP.

Stay Away From People Who Are Bad For You

Toxic people can lead to anxiety symptoms in men and women. There are people out there who have problematic character traits, which lead them to put others down. Inevitably, this type of personality will attempt to make you feel bad about yourself. This is the last thing that someone with depression or anxiety needs.

Learn what qualities are associated with this type of person and stay away. If you have acquaintances or friends who behave this way, consider cutting them out of your life for your mental health.

Also Check: How Do I Know If I Have Stress Or Anxiety

Best Magnesium For Anxiety

Studies have shown strong evidence of the relationship between Magnesium and anxiety and the positive effects of magnesium consumption in reducing symptoms of anxiety disorders. Another reason for scientists to get excited about this association is related to lesser or insignificant side effects from taking Magnesium compared to pharmaceutical medications to treat anxiety, like benzodiazepines which have multiple negative side effects.

With a variety of magnesium supplementation to choose from, it can be challenging to pick the one best suited for your present condition. Needless to say, you must consult with your doctor before taking any supplements when it comes to fighting anxiety, magnesium glycinate, magnesium oxide, and magnesium lactate have shown better results compared to other magnesium supplementations.

Ways To Reduce Stress And Ease Depression

How to fight Depression and Anxiety

Its very common for people suffering from depression to feel stressed, burnt out, and overwhelmed. Stress can exacerbate symptoms of depression, while depression can also fuel stress, creating a self-sustaining negative cycle that can be hard to break.

Finding effective ways to manage and reduce stress in your daily life can be an important part of depression self care. Addressing the root causes of your stress, learning to build resilience, and reducing the impact that stress can have on you all contribute to feeling more empowered and less depressed.

How are stress and depression related?

Everyone experiences stress at one point or another. However, when stress is too persistent or too significant, or when your ability to manage stress is reduced, it can make you feel overwhelmed and burnt out.

Stress can also influence your behaviors. You may not sleep well, may make unhealthy diet choices, and may skip the exercise. Stress can also make you feel irritable and exhausted, making it harder to get along in your relationships or be productive at work or school.

These feelings and behaviors can contribute to and sustain the negative cycles of anxiety and depression. While we cant eliminate stress from our lives, we can learn approaches to reduce and manage stress effectively, building resilience to help navigate lifes ups and downs.

How can you reduce stress?

Here are 7 proven approaches to reducing stress and depression:



Also Check: How To Relieve Stress And Anxiety At Home

So How Can We Fight Depression Mental Illness And Anxiety Consciously

“If you want to change the world, go home and love your family.” – Mother Theresa

We can take small steps one at a time. Start by greeting our loved ones and looking them in the eye. Hugging them every day when we meet and when we depart. Injecting them with that love and trust hormone Oxytocin, scientifically speaking. And letting them know unconsciously that they are loved, just by giving them those touches of love.

So on this #WorldMentalHealthDay I invite every one of you to think extra about the hugs, kisses and touches you can give your close ones. And help our world in this fight.


Limit The Amount Of Information You Consume

Limiting your time on social media is one of the best ways to keep coronavirus anxiety from spiraling.

Neidich recommends setting a limit of 30 minutes for news and social media combined each day, as well as challenging yourself to take two full days each week with no news or social media.

Even if you don’t go on your devices explicitly to check coronavirus news, during this time, you’ll be bombarded — so taking time off is an easy way to soothe anxiety. Setting Screen Time controls on iOS or Focus Mode controls on Android can help you restrict your overall screen time or the way you interact with certain apps.

Recommended Reading: Can Stress Give You Migraines

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