6 strategies for anxiety and depression

Jan 14, 2015
Tagged with: 6 strategies for anxiety and depression

According to the Centers for Disease Control and Prevention, one in 10 U.S. adults report depression on some level, some more severe than others. Anxiety is a very common mental condition that affects 40 million adults in the U.S. Of the people with depression, approximately 50 percent also deal with an anxiety disorder. With that being said, it’s important to know ways to cope with one or both of them.

1. Take care of yourself
With anxiety and depression, it’s easy to not eat as much or as healthy as you should. It’s also easy to not feel like exercising. However, if you force yourself to eat better and exercise, you’ll start to feel better and you’ll be more capable of doing these things without forcing it as time goes on. Once a regimen is built, you will naturally want to make healthier life choices. You will start to feel more satisfied with nutritional food and gain more energy, among many other benefits.
In addition to your medication therapy as anxiety and depression treatment, seven to eight hours of sleep is always recommended. This may seem easier said than done, but it is also a conscious effort to work this into your schedule and make it a routine.

 2. Yoga
Yoga is an ancient practice and remedy for several ailments mentally, physically and emotionally. Although there are several different forms and practices that have developed over the years, some of the central concentrations focus on balance, posture, elongating and strengthening the muscles, mindfulness and breathing. Not only will yoga practices reduce anxiety, but stretching and strengthening your body will develop positive physical changes and boost self-esteem. Any exercise authorized by a physician can always help in dealing with health issues.
Like any other physical exercise or movement, yoga “practicing” is called practice for a reason. Although there are always instant results following exercise and yoga, the true mindfulness you are trying to achieve to reduce anxiety and depression will develop the more you go.

3. Surround yourself with family and friends
While you may not feel up to having company or even having a simple phone conversation with a friend or family member, it’s recommended to force yourself to talk to them. Those people in your life care about your health and well-being. Letting them know what you’re going through allows you to develop a trusting relationship, which can aid in speeding up your recovery. Try scheduling a day or night out with friends at least once a week, even if you don’t feel up to it.

4. Breathing exercises
Start taking control of your breathing to focus your mind on something other than any negative stress or sadness. By redirecting your attention to your breathing, you’ll notice a calming effect when you’re feeling most anxious.

5. Set goals
To keep on the right track, set goals. This includes battling your depression and anxiety and for life in general. As you accomplish your goals, you’ll start to notice an improvement with your condition. Make sure you set realistic goals and break down large tasks into smaller ones.

6. Don’t expect a full recovery immediately
Any form of recovery, whether it’s in an official treatment center or on your own, is going to be a gradual process. Much like exercising, practicing yoga, scheduling a steady sleep cycle, achieving goals and building stronger relationships with friends, improving your mental and behavioral health will take time and patience. The important aspect is to keep moving forward and keep these steps in mind during your journey to recovery.

For more details please visit: Sovereign Health .

Author: Nina Hales