Friday, September 15, 2023

What To Do When Stressed And Depressed

Stress Is Not Anxiety Or Depression

Five Ways Stress Hurts Your Body and What to Do About it (Part 1/3)

Stress is not the same as anxiety or depression but for some people, being stressed for a long time can lead to anxiety or depression, and it can affect a persons physical health, particularly cardiovascular health.

When we talk about being stressed, it usually means were upset or tense about something thats happening in our lives. Stress is a normal part of daily life. Its a natural physical and mental response that is designed to help people cope effectively with emergencies.

Some stress can be a good thing. It can help us get motivated to get things done, but health problems from stress happen when it is regular and doesnt let up.

Socialize With Friends And Family

Even if you are experiencing mild depression or a funk, you might find yourself drawing away from others, avoiding social situations, or not wanting to burden people with your feelings. One of the hardest but most helpful things you can do to see yourself through depression is to find that strong support circle and spend time with the people you love.

Schedule times to visit with family and friends or plan to grab lunch with a coworker so you have a specific time and place where you can lean on others when youre feeling blue. You might also find that some of these people have experienced depression themselves and they might be able to relate with you on the subject and share ideas of what has helped them in the past or just lend an open ear.

Engage In Diaphragmatic Breathing

  • Engaging in diaphragmatic breathing and registering bodily cues could help you better understand your emotional response to stress, according to Magavi. Many people who experience anxiety find it helpful to partake in guided body scan meditations while breathing slowly and deeply to identify how each emotion triggers disparate sensations in their body, Magavi said.
  • You can use this information to think about how to respond verbally or behaviorally. She recommends using diaphragmatic breathing and pranayama, which is alternative breathing or the practice of breath control.

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    Supporting Your Loved Ones Treatment

    One of the most important things you can do to help a friend or relative with depression is to give your unconditional love and support throughout the treatment process. This involves being compassionate and patient, which is not always easy when dealing with the negativity, hostility, and moodiness that go hand in hand with depression.

    Provide whatever assistance the person needs . Help your loved one make and keep appointments, research treatment options, and stay on schedule with any treatment prescribed.

    Have realistic expectations. It can be frustrating to watch a depressed friend or family member struggle, especially if progress is slow or stalled. Having patience is important. Even with optimal treatment, recovery from depression doesnt happen overnight.

    Lead by example. Encourage the person to lead a healthier, mood-boosting lifestyle by doing it yourself: maintain a positive outlook, eat better, avoid alcohol and drugs, exercise, and lean on others for support.

    Encourage activity. Invite your loved one to join you in uplifting activities, like going to a funny movie or having dinner at a favorite restaurant. Exercise is especially helpful, so try to get your depressed loved one moving. Going on walks together is one of the easiest options. Be gently and lovingly persistentdont get discouraged or stop asking.

    Need to talk to someone?

    Getting Help For Depression

    Stress and Depression: Is it Cause and Effect?

    If you think you might be depressed, take a depression screening. Print out the results or e-mail them to yourself and then show them to a counselor or doctor.

    To get help, start with your student health center or counseling service on campus. Most community colleges provide limited free mental health services and can refer you to local providers for longer-term treatment. You can also talk to your family doctor. Your local Mental Health America affiliate can refer or in some cases provide services as well. To find the nearest MHA affiliate, call 800-969-6642 or go to Find An Affiliate.

    Remember, depression and other mental health conditions are nothing to be ashamed of. Depression is not a sign of weakness, and seeking help is a sign of strength. Telling someone you are struggling is the first step toward feeling better. You will need the help of a mental health professional to beat depression. Talk therapy, antidepressant medication or a combination can be very effective.

    In crisis? If you or someone you know is in crisis now, seek help immediately. Call 1-800-273-TALK to reach a 24-hour crisis center or dial 911 for immediate assistance.

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    Make It A Habit To Reward Yourself

    Tired of all those things that make you stressed and depressed? Go ahead and allow yourself to take a break. Watch a movie, go to a park, invite some friends over, have a fancy meal, or do whatever pleases you, makes you happy or interested. You ought to have a good time with yourself and feel worthy of feeling well again this is how you can get back to your normal life. Take as many small joyful moments as you possibly can a the moment, especially after:

    • You completed a task
    • Did something you didnt want to do
    • Changed a negative thought with something more helpful
    • Focused on the brighter side of the situation.

    Encouraging Phrases To Say To A Person With Depression

    Here are some phrases and ideas that might help you support a person you care about who has depression.

    When youre using these, it can help to stay mindful of your context. Only say something if it feels like it makes sense in the situation, and always be genuine and keep an open mind.

    Listen and be sensitive to the persons cues. If they dont seem receptive, consider trying at a different time or taking a different approach.

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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

    Create A Wellness Toolbox

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    A wellness toolbox is a set of tools that you can use to help soothe yourself when you are feeling down. The tools you find most helpful might not work for someone else so its important to carefully consider what things can help you feel your best. Cuddling your pet, listening to your favorite music, taking a warm bath, or reading a good book are just a few tools you might find helpful. Create a list of the activities you might try when youre feeling bad. Choose an activity to try when youre having a particularly rough time.

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    Supporting Someone With Anxiety Or Depression

    There are ways that you can help someone with anxiety or depression. It may be helpful to:

    • let them know if youve noticed a change in their behaviour
    • spend time talking about their experiences and let them know youre there to listen without being judgmental
    • help them to get information from a website, library or community health centre
    • suggest they go to a doctor or health professional, and help them to make an appointment
    • offer to go with them to their appointment and follow up with them afterwards
    • encourage them to get enough sleep, to exercise and to eat well
    • encourage family and friends to invite them out and keep in touch, but dont pressure them to participate in activities
    • contact a doctor or hospital if they become a threat to themselves or others.

    It is unhelpful to:

    • put pressure on them by telling them to snap out of it or get their act together
    • stay away or avoid them
    • tell them they just need to stay busy or get out more
    • pressure them to party more or wipe out how theyre feeling with drugs and alcohol
    • assume the problem will just go away.

    If you or someone you know needs support, talk to a doctor or other health professional about getting appropriate treatment.

    Symptoms Of Anxiety And Depression

    According to the current Diagnostic and Statistical Manual of Mental Disorders , the standard classification of mental disorders used by mental health professionals in the United States, anxiety and depression can share several common symptoms, including, but not limited to:

    • Being easily fatigued
    • Sleep disturbance

    Other signs that a person may suffer from both anxiety disorder and depression include:

    • Constant, irrational fear and worry
    • Physical symptoms like rapid heartbeat, headaches, hot flashes, sweating, abdominal pain, and/or difficulty breathing
    • Changes in eating, either too much or too little
    • Persistent feelings of sadness or worthlessness
    • Loss of interest in hobbies and activities
    • Inability to relax
    • Panic attacks

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    Effects Of Stress On Depression

    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:

    Exercise Is Something You Can Do Right Now To Boost Your Mood

    How Stress, Anxiety, and Depression Affect Your Health

    Your fatigue will improve if you stick with it. Starting to exercise can be difficult when youre depressed and feeling exhausted. But research shows that your energy levels will improve if you keep with it. Exercise will help you to feel energized and less fatigued, not more.

    Find exercises that are continuous and rhythmic. The most benefits for depression come from rhythmic exercisesuch as walking, weight training, swimming, martial arts, or dancingwhere you move both your arms and legs.

    Add a mindfulness element, especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts. Focus on how your body feels as you movesuch as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing.

    Pair up with an exercise partner. Not only does working out with others enable you to spend time socializing, it can also help to keep you motivated. Try joining a running club, taking a water aerobics or dance class, seeking out tennis partners, or enrolling in a soccer or volleyball league.

    Take a dog for a walk.If you dont own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group. Youll not only be helping yourself but also be helping to socialize and exercise the dogs, making them more adoptable.

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    Key Signs To Look Out For

    Depression and anxiety can show up in all parts of your life.

    These experiences can be overwhelming and frightening. However, there are ways through them.


    • Feeling tired and lacking energy.
    • Sleeping too much or too little.
    • Eating too much or too little.
    • Moving or speaking more slowly or more quickly than usual.
    • Trouble relaxing.
    • Racing heart, chest pains, sweating and breathlessness.


    • Losing interest in things you used to enjoy.
    • Worrying that awful things will happen.
    • Feeling sad and hopeless.
    • Feeling whakam, shame or a failure.
    • Feeling nervous or anxious a lot.
    • Feeling like ending your life or harming yourself.


    • Losing interest in whnau and friends and avoiding contact with them.
    • Feeling like other people dont understand.
    • Feeling empty and lonely.
    • Wanting to be left alone.
    • Getting irritated or hh with others.


    • Feeling there is no purpose to life.
    • Feeling numb and disconnected.
    • Feeling cut off from your tpuna or spiritual sources of meaning.
    • Having bad dreams.

    How To Deal With Stress Anger Depression And Anxiety

    Here are some helpful, actionable tips you can try the next time you need to calm down. Admit that youre anxious or angry. Challenge your thoughts. Release the anxiety or anger. Visualize yourself calm. Think it through. Listen to music. Change your focus.

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    Cognitive Behavioural Therapy For Depression

    Cognitive Behavioural Therapy or CBT is considered to be one of the leading psychological treatments for depression. All of our online courses use CBT strategies to help ease symptoms of anxiety and depression. Click below to see if CBT can help you tackle your symptoms to improve the way you feel.

    Strategies for Dealing with Depression

    Cognitive Strategies

    People who are depressed generally have a negative thinking style.

    They often think of themselves as worthless and of the world as being a bad or unfair place, and they find it hard to hope that their lives will improve in the future.

    When something bad happens, they blame themselves, but when good things happen, they tell themselves they are just lucky.

    Furthermore, people with depression are less likely to recognize and appreciate positive events when they happen rather, they tend to be more tuned into the bad things in their lives and brood over those events.

    The aim of a cognitive approach is to help people identify and correct their distorted and negatively biased thoughts.

    This approach identifies and challenges underlying assumptions and beliefs.

    With encouragement to reframe the way they think about life, people are able to recover from failures more effectively and to recognise and take credit for the good things in their lives.

    People learn that they have some control over what happens to them. As with behavioural strategies, having these skills reduces relapse and recurrence of depression.

    Getting Out Of A Funk: How To Help Yourself Through Depression

    Why Do Depression and Anxiety Go Together?

    Everyone has off days where they feel tired, irritable, and sad. Its normal to feel sadness as a response to challenging life events, loss, or changes, but sometimes these feelings can stick around for a while if left unaddressed and make it difficult for you to get through each day.

    Heres how you can tell when youre in a funk or maybe even experiencing a mild depression as well as what you can do to help yourself feel better.

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    Get Curious Ask Questions Find Answers

    Do you know what is unlimited and never-ending in life? Knowledge! So, when you feel lonely, set your thoughts free to wander in different directions, get curious about things around you, ask yourself questions , and get engaged in finding answers. This will not keep your lonely feelings at bay but will also help you expand your knowledge bubble.

    What Are 5 Emotional Signs Of Stress

    Some of the psychological and emotional signs that youre stressed out include: Depression or anxiety. Anger, irritability, or restlessness. Feeling overwhelmed, unmotivated, or unfocused. Trouble sleeping or sleeping too much. Racing thoughts or constant worry. Problems with your memory or concentration. Making bad decisions.

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    How Can You Help Yourself

    Stress is a natural reaction to many situations in life, such as work, family, relationships and money problems.

    We mentioned earlier on that a moderate amount of stress can help us perform better in challenging situations,34 but too much or prolonged stress can lead to physical problems. This can include lower immunity levels,35 digestive and intestinal difficulties, e.g. irritable bowel syndrome ,36 or mental health problems such as depression.37 It is therefore important that we manage our stress and keep it at a healthy level to prevent long-term damage to our bodies and minds.

    Coping With Stress And Anxiety

    CBD for 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.

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    Can Situational Depression Become Clinical Depression

    Situational and clinical depression are similar, but not the same.

    • Situational depression stems from a traumatic or stressful event and the person is struggling to come to terms with changes relating to it. This type of depression usually manifest within three months of the event or change.
    • Clinical depression is more severe than situational depression, but its important to point out that no type of depression is more real or easier to handle than another. Every type of depression is a mental disorder that involves complicated emotions and struggles. With clinical depression, the main symptom is a depressed or low mood on most days for a long period of time. A depressed mood often interferes with a persons ability to work, sleep, eat and enjoy themselves by any means.

    Typically, people with situational depression will notice mood improvements a few days or weeks after the stressful event has ended or enough time has passed. However, its possible that if the event triggering the situational depression continues, or if the person never fully addresses it, it could turn into clinical depression later down the road.

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