Tuesday, September 27, 2022

How To Overcome Anxiety Stress And Depression

Is It Anxiety Or Depression

Overcoming Fear, Anxiety and Depression: Unplug Your Mind

If you often feel anxious or depressed for no apparent reason, you may have an anxiety disorder, depression, or both. Its not unusual for someone to suffer from both conditions at the same time. In fact, just about half of those diagnosed with depression are also diagnosed with an anxiety disorder.

Depression and anxiety are serious but treatable illnesses. The same medications may be used to ease symptoms of each condition. The two also share similar symptoms, like nervousness, irritability, insomnia and problems concentrating, but each has its own causes.

Anxiety: If you have an anxiety disorder, you may experience:

  • Fear, panic or anxiety in situations where most people would not feel anxious or threatened
  • A constant nagging worry or anxiousness
  • Sudden panic or anxiety attacks without any clear trigger

Untreated, these disorders can limit your ability to work, maintain relationships or even leave the house.

Depression: When youre depressed, it affects just about everything in your life how you think, feel, behave and function. You may experience one or more of these symptoms:

  • Discouragement
  • Insomnia
  • Feeling overwhelmed by daily tasks and personal interactions

If these feelings last longer than two weeks, and interfere with daily activities like spending time with friends, caring for your family or going to work, most likely youre experiencing a major depressive episode.

Taking Action To Manage Your Anxiety

Once you make your way through these three steps, you can start to manage your anxiety daily in ways that allow you to grow as a leader and be more resourceful and productive.

The following tactics can help ground you.

Control what you can

Many faith traditions teach us to accept what we cannot control, without preoccupation or panic. But in the middle of an anxiety attack at work, you probably dont have time for philosophy. So heres what to do when things feel completely off the rails.

Structure your time. A solid body of research shows that improved time management disposition meaning your attitude toward how you organize and value your time has a positive impact on mental health. And its especially crucial when youre gripped by anxiety.

First thing in the morning, create a to-do list and a detailed schedule for your day. I like to do it while having my coffee. You might use 30-minute increments to spell out when youll shower, take a lunch break, make a phone call, or tackle that report that needs to get done. This is what many experts call timeboxing. While youre at it, try to avoid what cognitive behavioral therapy terms cognitive distortions. These are the catastrophic thoughts, self-judgments, and all-or-nothing ideas that often accompany anxiety.

Be careful not to overschedule or overestimate your productivity instead focus on the critical work and leave time to take care of yourself.

Develop techniques for situations you cant control

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
  • Trembling
  • 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:

  • Keep physically active. Develop a routine so that you’re physically active most days of the week. Exercise is a powerful stress reducer. It can improve your mood and help you stay healthy. Start out slowly, and gradually increase the amount and intensity of your activities.
  • Quit smoking, and cut back or quit drinking caffeinated beverages. Nicotine and caffeine can worsen anxiety.
  • You May Like: How Does Meditation Help With Stress

    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.

    Tips To Manage Stressful Situations

    Anxiety Management &  Relief

    It might surprise you to learn that biological stress is a fairly recent discovery. It wasnt until the late 1950s that endocrinologist Hans Selye first identified and documented stress.

    Symptoms of stress existed long before Selye, but his discoveries led to new research that has helped millions cope with stress. Weve compiled a list of the top 10 ways to relieve stress.

    Also Check: How To Keep Mind Calm And Stress Free

    How Can I Tell If I Have Depression Or Anxiety

    Everyone goes through times of stress, fear, worry and feeling down. But when those feelings get really bad or go on for a long time you may have depression or anxiety.

    Its common to experience both depression and anxiety at the same time.

    If your main problem is feeling really down or losing interest in things that you usually enjoy, we call it depression.

    If your main problem is panic, being on edge and worrying, we call it anxiety.

    Create Obstacles And Rewards

    If you tend to pick up your phone when youre supposed to be working, turn off your phone and put it somewhere out of sight before you get started with the day.

    Make sure to reward yourself for your efforts, too. After you get a good chunk of work done, take a break to watch a funny video, catch up with your friends, or swap selfies with your partner.

    Thinking in terms of rewards rather than punishments can help you encourage yourself, too.

    • Instead of: If I dont work out tonight, I cant watch the next episode of Lucifer.’
    • Try: Ill go for a jog after work, and then Ill watch an episode of Lucifer before bed.

    If youre a long-time procrastinator, breaking the habit may require a little extra support.

    Connecting with a therapist may be a good next step when procrastination:

    • affects your performance at school or work
    • creates problems in your personal relationships
    • leads to feelings of stress, anxiety, or depression, or makes existing symptoms worse

    A therapist can help you identify and explore possible emotional triggers. They can also provide more insight into any underlying mental health concerns contributing to procrastination.

    In therapy, you can also learn strategies to challenge negative self-talk and reframe unhelpful thought patterns.

    Recommended Reading: Can Stress Cause Body Pain

    The Relationship Between Anxiety And Depression

    Helpful Links

    773-413-1700

    While anxiety is generally considered a high-energy state and depression a low-energy state, anxiety and depression are more closely related than you might think. A person with depression often experiences a lot of anxiety, possibly even to the extent of having panic attacks.1

    Anxiety disorders involve more than common nervousness and worry. They can cause terrifying fear about things other people wouldnt think twice about. Many people with anxiety disorders fully comprehend that their thoughts are irrational. But they still cant stop them. Feelings of losing inner control haunt them. This angst is one of the entry ways for depression.2

    How Anxiety Affects You

    Overcoming Stress, Anxiety And Depression Holistically

    Other life-changing events also can increase anxiety, such as financial stress, health issues like heart attacks or injuries that affect mobility, or the death of a spouse or friend. Sometimes certain situations, like large social settings or noisy or unfamiliar environments, can cause anxiety.

    “Anxiety is highly treatable, but men may not want to talk about it and feel they can take care of the problem themselves,” says Dr. Cremens. “But men should not take their situation lightly, as anxiety can have a lasting impact on their life.”

    People with anxiety can have an array of symptoms that may linger off and on for days, weeks, or even months. You may experience one of more of the following:

    • restlessness
    • irritability
    • difficulty falling or staying asleep.

    Anxiety also can trigger panic attacks, marked by a rapid heart rate, excessive sweating, and trouble breathing. The symptoms often subside after a while or if you remove yourself from the stressful environment or situation. Anxiety can make it harder to maintain a healthy lifestyle, too. You may be less motivated to exercise and more likely to increase your intake of high-fat and high-sugar foods and alcohol.

    You May Like: How To Help My Stressed Cat

    Spend Time With Your Pet

    Having a pet may help reduce stress and improve your mood.

    When you cuddle or touch your pet, your body releases oxytocin a hormone thats linked to positive mood .

    Plus, studies show that pet owners especially those who have dogs tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods .

    Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.

    Summary

    Although stress is an unavoidable part of life, being chronically stressed takes a toll on your physical and mental health.

    Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.

    Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods.

    The Faith And The Relation Between Anxiety Stress And Depression

    Once upon a time a King and his Commander General went on a hunt in the forest. They both went deep into the forest chasing a deer. Suddenly a lion appeared and both of them clashed with the lion in their defense.

    In this battle, they saved their life but the thumb of the right hand of the King was cut off. The king felt very sad because now he will never be able to shoot arrows with his right hand.

    But his Commander General thanked God and said that whatever happens is for good, there must be some goodness of God hidden in it too.

    Don’t Miss: What To Get Someone Who Is Stressed

    The Moral Of The Story

    Dont feel sorry for any loss, no matter what. It was not for you, we dont know what God has for us better than that. We are not able to see that far and we start falling prey to anxiety and depression due to minor losses or pressure. If you believe that whatever happens only by the will of God, then you can never go into depression and you will say that depression is nothing but a myth.

    Give thanks to God for what you have. Have as much desire for the money as necessary for you. Not everyone can get everything, not everyone can do the work for everyone, likewise, no two human beings can be alike.

    And the biggest thing is if you have health, then there will be no greater wealth than that. If you are ready to spend all your savings to save your health. So if you are healthy then you are the richest person in the world.

    Think those are orphans, who dont even have bread for two times but they are happy and give thanks to God who created them.

    The day you will start believing this, all your anxiety, stress, or depression will go away.

    Moreover, there are techniques to help and support your mental status, you should also seek medical attention if needed.

    Ok Im Feeling Depressed So Now What

    HOW TO OVERCOME DEPRESSION AND ANXIETY

    Now that you know the symptoms of depression, some positive coping skills can be useful. All of the following techniques are supported by scientific research and medication prescribers like psychiatrists and these skills are frequently recommended as important parts of treatment even for patients who continue to take antidepressant medications.

    WARNING: Do not suddenly go off your prescribed antidepressant medications without first talking to your medical provider. Discuss any questions or concerns about the side effects of your medications with your provider.

    Also Check: Can Stress Cause Sickle Cell Crisis

    Coping With Stress And Anxiety

    Learning what causes or triggers your stress and what coping techniques work for you can help reduce your anxiety and improve your daily life. It may take trial and error to discover what works best for you. Here are some activities you can try when you start to feel overwhelmed:

    • Keep a journal.
    • Exercise, and make sure you are eating healthy, regular meals.
    • Stick to a sleep routine, and make sure you are getting enough sleep.
    • Avoid drinking excess caffeine such as soft drinks or coffee.
    • Identify and challenge your negative and unhelpful thoughts.
    • Reach out to your friends or family members who help you cope in a positive way.

    Managing Anxiety And Depression

    A therapist can offer more guidance on treatment options for anxiety and depression, but you can also take steps to cope with symptoms on your own.

    The strategies below may not always help, but trying different approaches at different times can help you learn more about what works for you. That insight can guide you toward a personalized toolbox of coping strategies, so you always have options to consider when feeling distressed or overwhelmed.

    Your therapist can also offer suggestions for new strategies to try, plus offer tips on putting them into practice.

    Don’t Miss: How To Lessen Anxiety And Stress

    Getting Support For You

    Make sure you get support for yourself when you are supporting someone else, as it can take a lot out of you.

    Visit the Help someone page on depression.org.nz for more information.

    Ă¢One of the most helpful things has been our determination to get through my daughters depression as a family. We spend a lot of time talking to each other and supporting each other. This has meant that we have never given up hope. The family has stayed together as a family unit and we are strong because of it.John

    How To Overcome Depression And Anxiety

    How to Overcome Depression and Anxiety

    Pssst we can write an original essay just for you.

    Any subject. Any type of essay. Well even meet a 3-hour deadline.

    121 writers online

    Clinicians considered depression and anxiety of them to be two sides of the same coin. Because of different issues of life, individuals have been suffering from anxiety and depression. Nevertheless, if the symptoms persist in such a way that the ability to function normally is affected, seeking treatment is the best option. If the conditions of these disorders become milder, there are several things to practice if you want to combat them.

    To overcome anxiety and depression, you ought to find out their roots. A common symptom is being nervous and depressed, hence leading to anxiety as well as panic attacks. It is possible to stay away from depression and anxiety disorders if you can practice to calm your mind as you relax. Consider these tips if you want to overcome depression and anxiety:

    You May Like: What To Do If My Dog Is Stressed

    You May Like: Does Stress Cause Muscle Spasms

    How To Overcome Anxiety Depression And Stress

    Youre finally going to get your answer about how to overcome anxiety.

    There may be recommended product links in this post. If you click one of these links and buy, the small commission I recieve will help support me run this with depression. Thank you!

    Anxiety is your reaction to the world, and you can change it. Ill show you how, but first a word about depression.

    Depression confuses your thinking and makes everything you see appear completely negative. Therefore, your world is no longer colourful, but shades of grey and black, and nothing seems enjoyable any more. Your joy has gone and so has your smile. Your thoughts have changed what you see and feel. In the same way, your negative thoughts often create anxiety about situations you didnt fear before.

    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.

    Also Check: What To Do When Sad And Stressed

    Is Your Anxiety A Problem

    If you find yourself avoiding things on a regular basis because of anxiety or stress then you need to do something about it. Dont put up with fear and anxiety making you avoid situations that occur regularly. If you do this you are limiting what you can achieve in your life, and you are stopping yourself from living fully to your potential.

    Remove anxiety, fear and stress and open up new challenges for growth and happiness in your life. The sky will be the limit!

    You deserve a life where you feel free and where your fear and worry do not imprison you.

    Severe anxiety disorders include general anxiety disorder . Removing anxiety will mean that you have a chance of becoming positive and more relaxed, and your drop in stress will affect your health positively too.

    - Advertisement - spot_img
    Popular Articles
    Related news