Monday, August 8, 2022

What To Do When Your Stressed And Depressed

Connecting Teen Depression And Anxiety

Things I Do When I’m Feeling Stressed, Anxious or Sad

As an anxiety expert, I often talk to teens who are also depressed. Why?

Because an untreated anxiety disorder in a child is one of the top predictors of developing depression as a teen or young adult, a fact that most teens and parents are unaware of. And because anxiety is the chief mental health complaint of young people, itâs not surprising that rates of depression in teens is increasing.

Adolescence is often the time when longer term issues with anxiety and worry become more intense and isolating. The challenges of social life and increased academic pressures push kids toward brand new experiences and responsibilities, along with the shadow side of hesitation and insecurity.

Specific learning difficulties can surface as students take on more complicated tasks or have to speak up in class. Sports become more demanding, and hormones can wreak havoc with appearance. Whether social, intellectual or physical, anything can serve as a source of worry.

Teens are caught between wanting to achieve and being afraid of failing, of wanting to belong and fearing rejection.

When teens believe they wonât measure up or when they expect rejection, they withdraw.

No degree of reassurance or encouragement seems to be enough, because you canât give your teen what sheâs looking for: a guarantee that everything will turn out perfectly.

More Advice And Ideas:

Since this post was originally on the forums, some people added their thoughts. Below are what I believe to be the most helpful ideas. I will also add more to it later.

Don’t use your school psychologist for anything unless you have to. Find someone who isn’t being paid by your main stressor. And trial them for a bit and know it’s okay to leave! I only realized that “this person isn’t working, let’s find someone else” was something you were allowed to say after five years of therapy with an irritating lady who thought it was wrong to disagree with any rule or regulation. – no

Speaking as a person who’s spent years understanding the brain and mind and how they work, it baffles me to realize just how much “experts” pretend to know… and just how little they know. We’ve only scratched the surface of this fascinating social science… though you wouldn’t know it just by asking some of the more arrogant know-it-alls in the field.

It seems to me that the goal should be not to find who knows the most, but who puts what little knowledge they do have to the best use, who understands that their job is to cure rather than confound… and while it’s possible that such individuals would willingly associate with institutions of indoctrination, I certainly wouldn’t be holding my breath. – Ky

In my worst moments, if someone I trusted had told me something like “It’s all in your head”, “You’re imagining everything”, etc. I would’ve imploded.

Triggers For Depression In Men

Theres no single cause of depression in men. Biological, psychological, and social factors all play a part, as do lifestyle choices, relationships, and coping skills.

While any man can suffer from depression, there are some risk factors that make a man more vulnerable, such as:

  • Loneliness and lack of social support
  • Inability to effectively deal with stress
  • A history of alcohol or drug abuse
  • Early childhood trauma or abuse
  • Aging in isolation, with few social outlets

Depression and erectile dysfunction

Impotence or erectile dysfunction is not only a trigger of depression in men, it can also be a side effect of many antidepressant medications.

  • Men with sexual function problems are almost twice as likely to be depressed as those without.
  • Depression increases the risk of erectile dysfunction.
  • Many men are reluctant to acknowledge sexual problems, thinking its a reflection on their manhood rather than a treatable problem caused by depression.

Read Also: How To Relieve Stress And Anger Naturally

First Talk To Someone You Trust

Reach out to someone you trust krero with a friend, a whnau member, a workmate, someone at church, an elder or a health professional. They can just listen and be there for you. They may also give you advice and information, as well as practical support.

People who have been through depression and anxiety themselves can be especially helpful. There may be support networks, often run by and for people with experience of depression and anxiety in your area.

Go to mentalhealth.org.nz/get-help/in-crisis/support-groups/ to find out more.

“My father said only weak people seek help. But I knew I needed help. Now, how I stay well is by ringing friends and family.Gillian

Tip : Eat A Healthy Depression

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What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones .

Dont skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.

Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these feel-good foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible.

Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.

Boost your mood with foods rich in omega-3 fatty acids.Omega-3 fatty acids play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements.

Also Check: How To Stop Stress Eating Sugar

Improving Your Ability To Handle Stress

Get moving. Upping your activity level is one tactic you can employ right now to help relieve stress and start to feel better. Regular exercise can lift your mood and serve as a distraction from worries, allowing you to break out of the cycle of negative thoughts that feed stress. Rhythmic exercises such as walking, running, swimming, and dancing are particularly effective, especially if you exercise mindfully .

Connect to others. The simple act of talking face-to-face with another human can trigger hormones that relieve stress when youre feeling agitated or insecure. Even just a brief exchange of kind words or a friendly look from another human being can help calm and soothe your nervous system. So, spend time with people who improve your mood and dont let your responsibilities keep you from having a social life. If you dont have any close relationships, or your relationships are the source of your stress, make it a priority to build stronger and more satisfying connections.

Engage your senses. Another fast way to relieve stress is by engaging one or more of your sensessight, sound, taste, smell, touch, or movement. The key is to find the sensory input that works for you. Does listening to an uplifting song make you feel calm? Or smelling ground coffee? Or maybe petting an animal works quickly to make you feel centered? Everyone responds to sensory input a little differently, so experiment to find what works best for you.

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

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Spend Time With Nature

The first idea may seem quite simple but it is also one of the most effective ideas that can help you in reducing the depression. Once you start practicing, you will get rid of depression. You can commence it by starting a 30-minute walk in the garden and spend some time around trees.

Nowadays, we live in metro cities where we hardly get a chance to be close to nature. Hence, occasionally take a trip just to experience what nature offers us.

How Can I Tell If I Have Depression Or Anxiety

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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.

Recommended Reading: Why Do I Binge Eat When Stressed

What Are The Tips To Manage Stress

When you can manage stress, eventually it will be helpful in coping with depression. In addition, it can even be effective in inhibiting depressive symptoms from developing.Below are some of the tips to manage stress:

  • get enough sleep
  • follow a regular exercise routine
  • take infrequent breaks from work
  • find a relaxing hobby that soothes your soul
  • consume less caffeine or alcohol
  • deep breaths to lower the heart rate

In cases where lifestyle choices are the primary reason for stress arousal, a fine lifestyle change would be required. Change the ways and habits of personal or professional life.Some of the ways to decrease the stress would be:

  • Do not expose yourself to a stressful situation
  • Do not take extra pressure on your job
  • Do not take the burden of heavy feelings alone, talk to your loved ones about how you feel
  • Surround yourself to positive and soul-filling people
  • Cut yourself from the toxic people

Discuss your stressful feelings with an expert to receive proper guidance towards a bright world.Stay connected with Canwinn Foundation!

5 Make Yourself Familiar With 99 Names Of Allah

If u know the 99 names of Allah which are also called His Attributes, your stress and depression will go away. All the names are blessings, and each name has a different effect on us. Try to memorize and read these names daily. They will remind you of how merciful your Lord is! And will make you realize that this world and its problems are all temporary. You need to be more focused on building your relationship stronger with Allah .

Also Check: What Relieves Stress The Most

Listen To Soothing Music

Listening to music can have a very relaxing effect on the body.

Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.

Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too .

Nature sounds can also be very calming. This is why theyre often incorporated into relaxation and meditation music.

summary

If You Can Adopt A Pet

How Stress Harm Your Health: Effects on Body and Behavior

Scientifically, it is proven that owning a pet can lead to better mental health. It can be hard work at first but, as you move on with it, you will be able to distract yourself from the things that were making you feel stressed and depressed before.

Pets provide unconditional love and attention that is great for your mental health at the moment + you get some actual activities to do , so it can help you if youve also been inactive. Also, having a new pet allows you to feel like you are making a change in your life . It can work as an invisible marker, separating you from the sadness and helping you to focus on the future.

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Seeing Teen Depression For What It Is

I understand the intent: we want to prevent kids and teens from feeling guilty or ashamed when they are struggling.

We want them to understand that mental health issues like these are common and treatable. We donât want them to feel alone. But its also critical they know that their brains are malleable and changeable.

The way we think, develop, relate to others, and handle challenges are critical to good mental health and are components of our human experience that CAN be learned, unlearned, and adapted.

What you believe about yourself and how you view the world are significant factors in both the development and recovery from anxiety, depression, stress, chaotic relationships, and many other issues.

Parents can learn how to help a teen with depression when the family takes a skill-building approach.

Teens are hearing so they tell me when I ask themthat depression and anxiety are permanent, based on hard wiring and/or genetics. While there may be some genetic contribution to anxiety and depression in teens, there is no known anxiety gene or depression gene nor ANY solid scientific proof that fully explains what causes depression.

We do know that the malleability of our brains, our chemistry, and even the genetic expression of our DNA is far broader and influential than researchers believed even 10 or 15 years ago, and we know about risk factors, like trauma, isolation, and social disconnection, to name a few.

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.

“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

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Kat Courtney After Life Coach

I work with the massive intensity of stress and anxiety through a process I call radical permission.

These emotions do not take over us when we learn to completely accept and trust that experiencing them is part of being human.

To create this permission, I play a game I call Shadow to Light. If Im feeling anxiety, I ask myself What is the opposite of anxiety? For me, the answer is serenity.

I trust that everything is in balance, so if Im feeling a wild bout of fear, I know a deeply profound experience of peacefulness is waiting.

I start by accepting the anxietygiving myself full permission to feel it, writing it down, singing it out, doing whatever action grounded in self-care I need to do for it to be in motion, and to release.

Then I call in the energy of peacefulness. I meditate on this with strong intention.

Like a true alchemist, I will eventually transmute the shadow energy into something I deeply appreciate and enjoy.

Don’t Suffer In Silence

7 Reasons You Are Depressed, Stressed & A Mess || Ways To Become Happy Again

Get support, whether from family, friends, your academic advisor, campus counseling center, or a trusted online community. A heart-to-heart talk with someone you trust can help you get rid of toxic feelings and may even give you a fresh perspective.

If these steps don’t bring relief, or if you are still unable to cope and feel as if the stress is affecting how you function every day, it could be something more acute and chronic–like depression. Don’t let it go unchecked!

Read Also: How To Feel Calm When Stressed

Heather Askinosie Energy Muse

Crystals carry the energy of the Earth within them and when you place them on your body, you are connecting yourself to that energy which can be a powerful grounding and revitalizing.

There are many different techniques but heres a simple one you can follow:

Using Quartz Crystals, place 1 above the head, 1 on either side of your arms, and one on your abdomen

Using Amethyst Crystals, place one on your forehead and one in each hand

Using Black Onyx Crystals, place one by the sole of each of your feetUsing a Rose Quartz Crystal, place it on your abdomen

Amethyst Crystals on your brow chakra and in your hands stabilizes, grounds and calms and encourages the flow of energy to the crown chakra.

Black Onyx Crystals absorb and releases negative energies.

Rose Quartz Crystals balance the yin and yang and rejuvenates.

Clear Quartz Crystals detoxifies auras and chakras while bringing harmony and clarity.

Activate these crystals by using the above sequence, closing your eyes, and breathing in and out deeply while releasing stress and tension you may have.

Remain in this deeply relaxed state for at least 8-10 minutes. Do this for as long and as often you see fit!

Thank you so much to all the experts that contributed to this expert roundup!

For all of you that are trying to cope with stress, anxiety and depression, I hope now its easier for you to do it.

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Suggestions For Your Visit

There are things you can do to get the best out of your visit to a health professional:

  • If you are making an appointment with a doctor or nurse, ask if you can have extra time to talk because the usual 15 minutes may not be enough.
  • Ask a friend or whnau member to come with you as a support person and to give their perspective if you want them to.
  • Write down the anxiety and/or depression signs you have been experiencing.
  • Write down the things youve tried that have helped and not helped.
  • If your current treatment is not working, ask for alternatives.

Remember, if youre not satisfied with your health professional, you can change to another one. Its really important to like and trust the professionals you talk to.

“My cousin, he gave me that kick, gave me that shove that I needed to talk to a professional person. I went and talked to a counsellor, and that was my turning point.Paul

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