Wednesday, September 28, 2022

What To Do When You Are Stressed And Depressed

Tip : Get A Daily Dose Of Sunlight

How Do You Know If You Have Depression?

Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun for at least 15 minutes a day. Remove sunglasses and use sunscreen as needed.

  • Take a walk on your lunch break, have your coffee outside, enjoy an al fresco meal, or spend time gardening.
  • Double up on the benefits of sunlight by exercising outside. Try hiking, walking in a local park, or playing golf or tennis with a friend.
  • Increase the amount of natural light in your home and workplace by opening blinds and drapes and sitting near windows.
  • If you live somewhere with little winter sunshine, try using a light therapy box.

How Can I Better Cope With Emotional Stress

There are many techniques that can be tried to help you better manage your emotional stress. Try one or more of the following:

Take some time to relax: Take some time to care for yourself. Even if you can devote only five to 15 minutes a few times a day to relax, take a break from reality. What activity helps you relax? Some ideas include:

  • Read a book.
  • Take a walk. Practice yoga.
  • Listen to music, sing along to a song or dance to music.
  • Enjoy a soothing bath.
  • Sit in silence with your eyes closed.
  • Light a scented candle.

Practice mindfulness: Mindfulness is learning how to focus your attention and become more aware. You can learn to feel the physical changes in your body that happen in response to your changing emotions. Understanding this mind-body connection is the first step in learning how to better manage your stress and how emotions affect your body. Mindfulness can also help you focus your mind on the immediate what can I do to bring my mind and body to a place of calmness. If you can figure out what helps you feel more calm and relaxed in that moment, you know youve figured out one of your stress triggers and what works to manage it.

Distract your mind and focus on something else: Focus your mind on something other than whats causing your stress. Do something fun. Watch a funny movie, play a game, engage in a favorite hobby . Volunteer for an activity to help others. Do something with people you enjoy.

If You Need More Help

Stress can be hard to deal with on your own. It’s okay to seek help if you need it. Talk with your doctor about the stress you’re feeling and how it affects you. A professional counsellor or other health professional can help you find ways to reduce stress symptoms. He or she can also help you think about ways to reduce stress in your life.

A counsellor or health professional is useful for:

  • Cognitive-behavioural therapy . CBT teaches you to be aware of how you perceive stress. It helps you understand that the way you think about stress affects your response to it. CBT helps you create and use skills to deal with stress.
  • Biofeedback. This technique teaches you how to use your mind to control skin temperature, muscle tension, heart rate, or blood pressure. All of these things can be affected by stress. Learning biofeedback requires training in a special lab or a doctor’s office.
  • Hypnosis. With hypnosis, you take suggestions that may help you change the way you act. It’s important to find a health professional with a lot of training and experience. Some psychologists, counsellors, doctors, and dentists know how to use hypnosis.

Read Also: How Can I Lower My Stress Level

Aim To Get A Good Nights Sleep

Not enough sleep can worsen symptoms of both anxiety and depression but too much sleep can also affect well-being and mood.

Experts recommend most adults get

These tips can help you get the sleep you need:

  • Make a habit of going to bed and getting up around the same time each day.
  • Turn off electronic devices about 1 hour before bedtime.
  • Create a soothing ritual that helps you wind down before bed.
  • Keep your bedroom dark, cool, and quiet.

Coping With Depression Tip : Reach Out And Stay Connected

Coping with Anxiety &  Depression

Getting support plays an essential role in overcoming depression. On your own, it can be difficult to maintain a healthy perspective and sustain the effort required to beat depression. At the same time, the very nature of depression makes it difficult to reach out for help. When youre depressed, the tendency is to withdraw and isolate so that connecting to even close family members and friends can be tough.

You may feel too exhausted to talk, ashamed at your situation, or guilty for neglecting certain relationships. But this is just the depression talking. Staying connected to other people and taking part in social activities will make a world of difference in your mood and outlook. Reaching out is not a sign of weakness and it wont mean youre a burden to others. Your loved ones care about you and want to help. And if you dont feel that you have anyone to turn to, its never too late to build new friendships and improve your support network.

Affordable Online Therapy

Nearly 3 Million people have turned to BetterHelp for professional online therapy. Take the quiz and get matched with a therapist that fits your needs.

Need urgent help? .

Recommended Reading: Where Does Stress Come From

Favorite Apps Products And Gadgets

If youre feeling sad, lonely, or stressed, the 7 Cups app could provide you with online therapy and emotional support. With180 professional therapists and more than 300,000 trained listeners and licensed therapists, youll be able to speak to someone 24/7 in a confidential setting.

This app offers activities and games to overcome negative thoughts. Youll receive a happiness score that you can improve each time you play. Its based on effective, evidence-based psychological strategies. The company says 86 percent of those who use the app report feeling better about their lives after just two months.

If you suffer from seasonal affective disorder , bright light therapy may help improve your symptoms. We like the Verilux HappyLight Lucent 10,000 Lux LED Bright White Light Therapy Lamp. Its compact and portable, so you can use it on the go. And it received an average of 4.5 stars on Amazon reviews. The cost is around $45.

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Examples Of What Can Cause Stress Include:

  • 1. Being Robbed, Mugged, Or Attacked
  • 2. Major Natural Disasters, Such As Earthquakes, That Can Damage Your Home Or Destroy It Altogether
  • 3. Losing Your Job
  • 4. Getting Into A Fight With Your Spouse Or Significant Other
  • 5. Getting Into A Car Accident, Which Can Cause Physical, Emotional, And Financial Stress

Certain Lifestyle Choices Can Also Contribute To Your Stress Levels. This Is Especially True If They Affect Your Overall Health Or If You Become Dependent On Unhealthy Coping Mechanisms. Lifestyle Choices That Can Increase Your Stress Include:

  • 1. Heavy Or Excessive Consumption Of Alcohol
  • 2. Spending Too Much Time Watching Television Or Playing Video Games
  • 3. Not Getting Enough Exercise
  • 4. Smoking Or Using Illegal Drugs
  • 5. Working At A High-pressure Job

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How Much Will It Cost

Family doctor

The cost of a visit to a family doctor varies. You may be asked to pay less if you have a Community Services Card.

Medications

Most medications for anxiety and depression cost five dollars per prescription.

Talking therapies

Talking therapy often costs but there are ways to get it for free:

  • Family doctors often have access to funding that will give you several talking therapy sessions for no charge.
  • Workplaces often have employee assistance programmes where you can get free, confidential counselling for problems or stresses.
  • The Accident Compensation Corporation can also fund counselling for people who have experienced sexual abuse or an accident.

What Else Can I Do To Help Myself Better Manage Emotional Stress

How to stop feeling anxious about anxiety | Tim Box | TEDxFolkestone

In terms of your general health, which affects your ability to manage and cope with stress, you need to take care of yourself the best that you can.

  • Get quality sleep. Aim for seven to nine hours of sleep each night. Relax before bedtime with a soothing bath, some reading time or warm cup of chamomile tea. Learn other ways to sleep better.
  • Maintain a healthy diet, such as the Mediterranean diet.
  • Exercise regularly.
  • Connect with others. Keep in touch with people who can help support you, both practically and emotionally. Ask for help from family, friends or religious or community groups you are associated with.

Also Check: What Can I Take For Stress Over The Counter

Social And Job Issues That Can Cause Stress

  • Your surroundings. Living in an area where overcrowding, crime, pollution, or noise is a problem can create chronic stress.
  • Your social situation. Not having enough money to cover your expenses, feeling lonely, or facing discrimination based on your race, gender, age, or sexual orientation can add stress to your life.
  • Your job. Being unhappy with your work or finding your job too demanding can lead to chronic stress. Learn how to manage job stress.
  • Unemployment. Losing your job or not being able to find work can also add to your stress level.

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.

Read Also: Does Stress Make You Sick

Why Is Dealing With Depression So Difficult

Depression drains your energy, hope, and drive, making it difficult to take the steps that will help you to feel better. Sometimes, just thinking about the things you should do to feel better, like exercising or spending time with friends, can seem exhausting or impossible to put into action.

Its the Catch-22 of depression recovery: The things that help the most are the things that are the most difficult to do. There is a big difference, however, between something thats difficult and something thats impossible. While recovering from depression isnt quick or easy, you do have more control than you realizeeven if your depression is severe and stubbornly persistent. The key is to start small and build from there. You may not have much energy, but by drawing on all your reserves, you should have enough to take a walk around the block or pick up the phone to call a loved one, for example.

Taking the first step is always the hardest. But going for a walk or getting up and dancing to your favorite music, for example, is something you can do right now. And it can substantially boost your mood and energy for several hourslong enough to put a second recovery step into action, such as preparing a mood-boosting meal or arranging to meet an old friend. By taking the following small but positive steps day by day, youll soon lift the heavy fog of depression and find yourself feeling happier, healthier, and more hopeful again.

What To Do When You Are Depressed

What not to do when you are stressed or depressed? â alwaysbehappy

There are millions of people who struggle with depression each year. Imagine how much lives could be saved if depressed individuals knew what to do and how to work through their depression. This type of mental health issue is very serious, but that doesn’t mean it can’t be overcome. One of the best ways to beat depression is to know how to handle it. In order to make that happen, you have to know what to do when you are depressed.

Set Plans

Setting plans may sound basic and redundant, but planning is an excellent way of giving yourself something to look forward to. One of the best ways to set plans is either using a virtual calendar on your phone or a physical calendar. Taking notes of what needs to be done when is always helpful and it can also prevent you from feeling overwhelmed or unsure of what to tackle next. Following through with plans has a way of keeping people focused and busy having something to do can furthermore take your mind off depression or additional triggers.

Interact with Other People

Exercise

Soak up Some Sunlight and Fresh Air

Take it One Day at a Time

Embrace Positive Thoughts

Seek Professional Help

At the end of the day, the choice is yours. However, if and when you are ready to seek therapy from BetterHelp, we will be here to support and guide you.

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Questions To Ask Yourself

Again, its very common to feel low or sad, stressed or anxious, or any combination of the above, on occasion.

All the same, youre the best person to recognize whats typical for you. If you start to experience new, uncomfortable feelings, changes in your energy and motivation, or any other unusual symptoms, it never hurts to connect with a mental health professional for more guidance.

You might wonder whether an online self-test for anxiety or depression could offer more insight about the changes youve noticed. Some people do find these a helpful place to start but a more personalized route might involve asking yourself a few questions:

  • Do I spend a lot more time worrying than I have in the past?
  • Do I feel sad, empty, or hopeless often?
  • Have I lost interest in the things I used to enjoy?
  • Have I started to avoid spending time with friends and loved ones?
  • Do I worry about things I cant control to the point where I have a hard time thinking about anything else?
  • Do I become irritable or annoyed more quickly than I have in the past?
  • Do I often feel restless, on edge, or unable to relax?
  • Do I cycle through dark, unwanted, or fearful thoughts I cant seem to stop?
  • Is it difficult to fall asleep, get enough sleep, or wake up on time most days?
  • Have I noticed unexplained pain, tension, or other physical symptoms?
  • Do these changes affect my daily life or relationships?

If you answered yes to most of the questions above, it may be time to reach out to a therapist.

What Is Work Depression

While a job may not cause depression, the environment may worsen symptoms for people who already live with depression.

Any workplace or job can be a potential cause or a contributing factor for depression depending on the level of stress and available support at the workplace, said Rashmi Parmar, MD, a psychiatrist at Community Psychiatry.

According to the , a negative working environment can lead to:

  • mental and physical health concerns
  • absenteeism
  • lost productivity
  • increased substance use

Mental Health America reports that depression ranks among the top three problems in the workplace for employee assistance professionals.

As with any other health condition, Parmar says, awareness and early detection are key.

Depression is a complex condition with a varied manifestation of thoughts, feelings, and behavior that can affect anyone and everyone, and a variety of work and non-work-related factors might be at play when we consider someone struggling with workplace depression, she explained.

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Te Taha Tinana Look After Your Physical Wellbeing

There are lots of ways you can look after your physical wellbeing:

  • Go to a park, the beach or the bush to absorb the peacefulness and fresh air.
  • Do something physical, like going for a walk, a run or a swim.
  • Get your hands dirty in the garden.
  • Get regular sleep.
  • Cut back on alcohol and recreational drugs.
  • Eat healthy meals.

“I cant wait to go have some exercise to know how good Ill feel afterwards.Vesna

Recognizing Depression Symptoms In A Loved One

Burnout Vs. Depression – How To Tell the Difference

Family and friends are often the first line of defense in the fight against depression. Thats why its important to understand the signs and symptoms of depression. You may notice the problem in a depressed loved one before they do, and your influence and concern can motivate them to seek help.

Be concerned if your loved one:

Doesnt seem to care about anything anymore. Has lost interest in work, sex, hobbies, and other pleasurable activities. Has withdrawn from friends, family, and other social activities.

Expresses a bleak or negative outlook on life. Is uncharacteristically sad, irritable, short-tempered, critical, or moody talks about feeling helpless or hopeless.

Frequently complains of aches and pains such as headaches, stomach problems, and back pain. Or complains of feeling tired and drained all the time.

Sleeps less than usual or oversleeps. Has become indecisive, forgetful, disorganized, and out of it.

Eats more or less than usual, and has recently gained or lost weight.

Drinks more or abuses drugs, including prescription sleeping pills and painkillers, as a way to self-medicate how theyre feeling.

Affordable Online Therapy

Nearly 3 Million people have turned to BetterHelp for professional online therapy. Take the quiz and get matched with a therapist that fits your needs.

Need urgent help? .

Read Also: How To Make Money Without Stress

Things To Do When Depressed Include:

  • Engage in an enjoyable activity like going to a baseball game or attending a social gathering, even if you don’t initially feel like it.
  • Avoid spending long periods of time alone.
  • Maintain a healthy, balanced diet.
  • Take care of yourself. Pamper yourself.
  • Break tasks up into small chunks spread out over time to make them more achievable.
  • Spend time with friends or family. Talk to a trusted person about what you’re going through.
  • Postpone important decisions until you’re feeling better. If you have to make an important decision, discuss it with others because feeling depressed can cloud your judgment.
  • Get professional help when needed.

Remember, no matter what you do when you’re depressed, feeling better takes time. You may have to get weeks of depression treatment before starting to feel better, but trust the depression will lift over time.

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