Managing Stress In Daily Life
Stress is not an illness itself, but it can cause serious illness if it isn’t addressed. It’s important to recognise the symptoms of stress early. Recognising the signs and symptoms of stress will help you figure out ways of coping and save you from adopting unhealthy coping methods, such as drinking or smoking.
There is little you can do to prevent stress, but there are many things you can do to manage stress more effectively, such as learning how to relax, taking regular exercise and adopting good time-management techniques.
Studies have found that mindfulness courses, where participants are taught simple meditations across a series of weeks, can also help to reduce stress and improve mood.
What Is Morning Anxiety
Although not a medical term, morning anxiety refers to waking up with feelings of stress and worry. If you are dealing with excessive anxiety, worry, and stress in the morning, theres a good chance you may also have generalized anxiety.
Generalized anxiety disorder is characterized by excessive and uncontrolled worry that pervades daily life and occurs frequently for at least six months. People with GAD typically worry about everyday actives such as work, money, family, and health.
The symptoms of morning anxiety often mimic those of generalized anxiety disorder. If you are struggling with anxiety upon waking, you may be experiencing:
- feeling restless, on-edge, or wound up
Morning anxiety can be caused by many factors that may also contribute to an anxiety disorder. Since morning anxiety is a reaction to excess stress and worries, there are several potential causes that may contribute to your symptoms.
The stress hormone cortisol is released by the adrenal glands in response to fear or stress. Researchers have studied the cortisol awakening response and have found that cortisol is highest in the first hour of waking for people with an increased level of stress in their lives. This helps explain why you may experience an increase in anxiety in the morning.
If you go to bed worrying or wake up during the night with anxious thoughts, you are likely to feel anxious and concerned about your day in the morning.
Common Signs Youre Both Stressed And Depressed On A Daily Basis
Most of the symptoms of both stress and depression are also the same. Often, stress actually triggers depression which is a result of poor stress management and negative thinking.
Common signs that youre stressed and depressed are:
- Loss Of Joy
If you feel stressed and depressed at the same time, you might also feel very much frustrated about your situation. However, do not lose your hope. There are a few things that you can do to deal with this unpleasant combination in a better way.
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Improve Your Next Speech
As mentioned before, practice does make perfect. If you want to improve your public speaking skills, try asking someone to film you during a speech or presentation. Afterwards, watch and observe what you can do to improve yourself next time.
Here are some questions you can ask yourself after every speech:
- Are there any areas for improvement?
- Did I sound or look stressed?
- Did I stumble on my words? Why?
- Was I saying um too often?
- How was the flow of the speech?
Write everything you observed down and keep practicing and improving. In time, youll be able to better manage your fears of public speaking and appear more confident when it counts.
If you want even more tips about public speaking or delivering a great presentation, check out these articles too:
Take Care Of Your Body
A healthy body can help you manage stress. Get 7 to 9 hours of sleep, eat healthy food, stay hydrated and exercise regularly. Go easy on the caffeine. Shorting yourself on sleep, and especially pulling an all-nighter, robs you of energy and your ability to concentrate. A healthy diet improves your ability to learn. Don’t skip breakfast.
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Convert Negativity To Positivity
There are two sides constantly battling inside of us one is filled with strength and courage while the other is doubt and insecurities. Which one will you feed?
What if I mess up this speech? What if Im not funny enough? What if I forget what to say?
Its no wonder why many of us are uncomfortable giving a presentation. All we do is bring ourselves down before we got a chance to prove ourselves. This is also known as a self-fulfilling prophecy a belief that comes true because we are acting as if it already is. If you think youre incompetent, then it will eventually become true.
Motivational coaches tout that positive mantras and affirmations tend to boost your confidents for the moments that matter most. Say to yourself: Ill ace this speech and I can do it!
Take advantage of your adrenaline rush to encourage positive outcome rather than thinking of the negative what ifs.
Heres a video of Psychologist Kelly McGonigal who encourages her audience to turn stress into something positive as well as provide methods on how to cope with it:
What Does It Mean To Be Stressed And Depressed
You feel stressed out when you are under a lot of mental and emotional pressure. It is often triggered by something that has happened to you recently you probably felt like its too much or really hard to handle.
Depression, on the other hand, is a serious issue that can last for several days, weeks, months, or years in some cases. You could have a bitter experience, a bad trauma, or anything that might have triggered your depression, and you can often feel that depression is out of your control or that you are just exhausted. When things go out of control for a long time, it is possible to feel stressed and depressed at the same time.
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Mixed Anxiety & Depression Explained
Depression and anxiety have similar causes and some people can experience symptoms of both conditions at the same time. If youve been experiencing both low mood and persistent worry, tension, and unease, click below to learn more about the relationship between anxiety and depression.
How To Deal With Depression
There are a range of ways to deal with depression, and often they are best used in conjunction with each other. The primary medical options are Cognitive Behavioural Therapy , antidepressant medication, and in some severe cases, Electroconvulsive Therapy .
;Education and coping strategies are also important when learning to manage your depression.
ECT is an effective form of treatment for depression, especially if:
- There are medical contraindications to medication.
- There is a need for rapid improvement because of suicidal intent or refusal to eat.
- The person has experienced treatment failure following CBT, several medications, or combined medication and CBT treatment trials.
- The person has had a previous positive response to ECT.
- Somatic symptoms are prominent.
- Psychotic symptoms are present.
What is CBT?
Tips For Managing Depression
In addition to medication or therapy, you can use these skills to manage depression or ease symptoms. These steps include:
- Writing down your feelings. A journal is a great way to express how you feel and work through your emotions and thoughts. Mood tracking apps can also help you do this.
- Practicing positive thinking. Your therapist or doctor can reassure you that masturbation is normal.
- Taking care of your body. One of the all-time best self-help measures is caring for yourself. Get adequate sleep, eat well, and move regularly. Caring for your body can help care for your mind.
- Connecting with friends. Person-to-person interaction is healthy for many reasons. Seek out friends or mentors who can be a source of encouragement and support.
- Finding a support group. Friends and family members are helpful. Sometimes, however, you need accountability from an outside source. Ask your doctor, therapist, or local hospital for support or accountability groups.
Read Also: What Are Signs Of Post Traumatic Stress
Your Thoughts And Feelings Affect Everything You Do
Not feeling right can cause you to think and act differently and this can affect all aspects of your life, sometimes in the most unexpected ways.
When somethings not right you could experience it in different ways. You might get sick or just feel generally run-down. You may feel like youre not your usual self – you dont want to be around anyone when usually you love company. You may cry a lot for no apparent reason or easily lose your temper, or even wonder what your life is all about. ;
Getting an overall picture of yourself helps to make sense of whats happening in your life, and what can help you feel better.;One way to do that is to think about whats happening in different aspects of your life your body , your spirit , your social circle and your mind .;
- Physical :;Thinking about your tinana means focusing on how you look after and care for your body.;
- Mental :;Thinking about hinengaro means focusing;on emotions and how you communicate, think and feel.;
- Social :;Thinking about whnau means focusing on;the relationships you have with people who support you. Their support might be physical, cultural or emotional.;
- Spiritual :;Thinking about wairua means focusing on things that give your life meaning. That might mean your religion. It could also mean thinking ;about your links with the environment , your heritage, and your connections to ancestors .;
Know and understand those unseen things that can cause worry, anxiety and fear – Mori proverb.
Inform Yourself And Get Help
Visit your doctor to get a proper diagnosis. If you already take any medication, have them review your meds as they too can cause you to feel stressed and anxious.
If your doctor prescribes any drugs, be sure to do your research. Familiarise yourself with;Dr Kelly Brogans work. Get advice from a licensed therapist for immediate relief.
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What Causes Depression Or Anxiety
Depression and anxiety can happen for no obvious reason. But in many cases it can be triggered by certain life events, such as:
- money or finance issues
- the time of year.
These situations might make anyone feel low and not everyone who experiences these goes on to develop depression. But thinking about any triggers can help you understand your feelings.
Everyone feels down from time to time, but if you’ve not been feeling yourself for a while it’s time to talk to someone like your doctor, nurse or a trusted friend or family member.;
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Jr, Russell Noyes. The Familial Prevalence of Anxiety Neurosis.Archives of General Psychiatry. American Medical Association, 01 Sept. 1978. Web. 30 Sept. 2019.
Can Genes Be Turned on and off in Cells? Genetics Home Reference NIH.U.S. National Library of Medicine. National Institutes of Health, n.d. Web. 30 Sept. 2019.
LiisaTyrväinena. The Influence of Urban Green Environments on Stress Relief Measures: A Field Experiment. Journal of Environmental Psychology. Academic Press, 24 Dec. 2013. Web. 30 Sept. 2019.
Epigenetics between the Generations: We Inherit More than Just Genes. ScienceDaily. ScienceDaily, 17 July 2017. Web. 30 Sept. 2019.
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What Do I Do If Im Worried That A Relative Or Friend Has Depression Or Anxiety
If you think a friend or relative is experiencing symptoms of depression or anxiety, try to talk to them about it.
You may feel uncomfortable bringing up a sensitive topic, especially if the person you’re concerned about doesn’t often talk about their emotions. Explain why you are concerned but avoid diagnosing their problem or forcing solutions.
They may be unwilling to talk about it, but let them know that you’re willing to listen when they’re ready.
There are various ways you can help them, such as:
- Offer your support, listen and reassure them that how theyre feeling can be improved.
- Stay in touch, call or visit regularly. The risk of depression increases when people feel alone and unsupported.
- Encourage them to make an appointment with their GP or another health professional. Offer to go with them to appointments.
- Encourage them to keep active and healthy. Plan occasional outings to get them out of the house.
Supporting a relative or friend with depression can be both rewarding and stressful. There is information and support for carers where you can get help for the difficulties you experience. Contact Carers Direct, Carers UK and the;Carers Trust for more information.
S To Take If You Feel Too Depressed To Work
If you suffer from depression, you may sometimes find it tough to perform the tasks you need to do as part of your job. Occasionally, it may even be too difficult to go to work.
Don’t worry, you’re not alone. The Office of National Statistics has shown that mental health conditions like depression, anxiety and stress are the third most common reason for people being absent from work.
Dr Marinus Klijnsma;, Consultant Psychiatrist at Priory Hospital Chelmsford, has looked at how and why depression can impact your work life, and how your job can also affect your mental health. He has outlined the steps that you can take if you are struggling to go to work as a result of your depression.
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Exercise To Reduce Stress Levels And Improve Your Mood
It is scientifically proven that exercise relieves stress and induces hormones such as endorphins to reduce the effects of mental pressure. Therefore, exercising can be extremely helpful when youre feeling stressed and depressed just because exercise helps with both. Additionally, exercising lessens your fatigue and leaves you feeling fresher and more active.
If you are feeling blue and you dont think you are capable of anything, do a little exercise and you might notice at least a minor change in your mindset.
Causes And Treatments Of Depression
Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.
Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.
If you or a loved one are struggling with depression, contact the Substance Abuse and Mental Health Services Administration National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.;
For more mental health resources, see our National Helpline Database.
Depression can have many causes, all of which are complex and can be difficult to understand. In some cases, feelings of depression can be clearly connected to an experience in someones life, such as a tragic loss or a violent event. Other people may be aware they have a family history of mental illness and, as a result, may not be caught off guard by a diagnosis of depression.;
However, some people become depressed and dont know why. They may feel they do not have a reason to be depressedespecially if they perceive their life as being good or easy compared to others.;
The pressure to explain or justify how they feel can make depression worse and may prevent people from getting necessary treatment.;
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Can Situational Depression Be Treated
The good news is that situational depression is an adjustment disorder, which usually makes it somewhat short-lived. Many times, the event or stressor that is triggering your depression will end or enough time will pass that it will resolve on its own.
Some people can manage situational depression themselves. Often times learning to cope with the situation involves making a deliberate plan and lifestyle changes.
Ehrman recommends these actions:
Am I Depressed Or Just Lazy
Im often asked, Am I depressed or just lazy?
Its a legitimate question, in that many people who suffer from clinical depression will initially feel like theyre just being lazy, not wanting to get off the couch or out of bed. On the surface, the two laziness and depression appear to share some similarities.
But dig just a little deeper and you can quickly determine whether youre depressed or just being lazy.
Depression is a serious, debilitating mental illness that impacts millions of Americans each year. It not only causes distress for the person suffering from it, but also for their loved ones and friends. For employers, it results in millions of hours, and billions of dollars, of lost productivity.
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Take The Depression Test
Depression strikes millions each year, often with debilitating consequences. This psychological disorder is so common that it is sometimes referred to as the “common cold” of mental health, with nearly 10% of the population suffering from a depressive disorder at any given time.
Depression has a high cure rate. Effective treatments exist to help bring people’s lives back under control. Yet tragically many people suffering from this illness go without diagnosis and treatment. This depression test is a tool that may help you recognize the symptoms of depression and decide to get help. Please note that only a licensed professional can diagnose depression.
Pilgrimage Of Desire: A Path Out Of Walking Depression
My lifes work is to help writers and artists recognize their depression and find healing by making their creative work a priority.
One of the ways I do that is by sharing my own story of depression and recovery in a memoir called;Pilgrimage of Desire.;The book;is interspersed with coaching questions and exercises, which help readers take their own steps toward happiness.
As a young adult, I;longed to make my;mark on the world as a writer. But after university, I;got sidetracked by all the demands of ordinary life.
Soon I;joined the ranks of the walking depressed. I was working, volunteering, and looking after my;family, but I was also desperately sad.
I;found the path out of depression by following my;desiresto write, to travel, to become a mother and a creativity coach. Eventually I;left ordinary life behind. My;husband quit his job and we;sold our;house and headed out on a trip around the world with our;kids, aged five and three. I thought Id found my happy ending, but there was more to the story
Do these signs ring true for you? Have you ever been depressed and kept on walking?
I invite you to share your own experiences in the comments. When you do, please be kind to yourself and others. Kindness is the watchword. To keep this space safe;and helpful, I remove comments that are unkind or invalidate other peoples experience of depression.
UPDATE:;A video for those who responded to this article when it was first posted in March 2012.
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