How To Get Out Of Depression And Anxiety?
Depression and anxiety disorders include panic disorder, generalized anxiety disorder, and social anxiety disorder. These are known to be the most common mental health problem among adults.It also includes mood disorders such as seasonal affective disorder, major depressive disorder,and bipolar disorder.
Recovery from depression is not easy. The process may take a lot of time even under theguidance of a doctor. Here are some of the ways to get out of depression and anxiety:
Keep in Touch
Strictly avoid withdrawing from life. Doctors suggest patients to socialize. This can improve one’s overall mood. Make sure you stay in touch with your family and friends. You will always have someone to talk to especially when you feel low.
Focus on Sleep Cycle
Avoid sleep too little or too much. Staying up late at night and sleeping late during the day to make up for lost sleep can feed depression.
Follow a Healthy Diet
Depression may make one lose appetite. Individuals may not feel like eating anything. This may make one prone to become underweight. In some cases, one may eat more due to depression and overthinking. This can make them put on excess weight.
Prescription antidepressants may also affect one’s appetite. It is better to talk to doctor if you observe weight loss, weight gain or any negative impact of antidepressants on your appetite.
Practice Relaxation Techniques
Medical experts suggest a daily relaxation practice to relieve symptoms of depression. The practice will minimize stress, and boost one’s overall mood. You can try yoga, meditation, deep breathing, progressive muscle relaxation, etc.
Get Ample Sunlight
Did you know sunlight is important for one’s overall physical and mental well-being? Sunlight is helpful in boosting serotonin levels which improves mood. Try to get sunlight at regular intervals by moving outside during daylight hours. Expose yourself to the sun for a minimum of 15 minutes in a day.
Enjoy your small breaks under the sun during lunch break, coffee break or while gardening. You may even exercise outside (use sunscreen).Try indulging in other fun activities such as hiking, walking, or playing golf/tennis.
Clear Clutter
Organize your home. Clutter can affect one’s mental wellbeing. Less clutter can make a huge impact on your physical surroundings. So make sure emails are clutter free too. Prepare a plan in advance. This will help you have clarity on things to do, how, and when.
Set Goals
Setting goals can work as a powerful cure for depression and anxiety. It is recommended to set some workable goals. The activity will provide you with a sense of accomplishment. A lot of people may not feel good about making goals and not achieving it. One of the major reasons behind this is that they tend to set unreasonable goals. Make sure you create workable goals as listed below:
Abstain from or Avoid alcohol
Alcohol may create an issue for individuals with depression and anxiety. Individuals suffering from depression may lose control over drinking. They may drink more to cope with depression or pass spare time. Some may even drink alcohol for hiding emotions (pretend being happy). However, this can actually worsen the situation and make you feel more depressed.
Exercise
Depression may make you feel low in energy which means even getting out of bed may feel exhausting. However, working out is a crucial strategy for coping with depression. It can serve as a powerful depression fighter. Studies have revealed that regular exercise can be as effective as medications prescribed for relieving depression symptoms. Working out on a regular basis can even prevent relapse.
Medical experts advise individuals with depression to aim for at least 30 minutes of exercise on a daily basis. You can spread exercise duration throughout the day.
Take Professional Therapy
It is recommended to take psychotheraphy to identify the actual causes of depression. This can help the professional find practical solutions. Some of the best therapy options for anxiety and depression include:
There are several options for attending professional therapy. One can choose to have a one-on-one session, with a group of people, partner, or family members.
Social Activities
Try your best to keep up with social activities. Although you may not always feel like doing so but attending these events can help you a lot. Being socially active and meeting people will make you feel less depressed.
Social Media
There may be times when you simply wish to avoid social meetings or stepping out of home. Social media can come handy under such conditions. Face-time a friend or loved one and have a good time chatting live. You can also make phone calls; connect with your friends through Instagram, Facebook and other social media platforms. Texting is yet another way to stay in touch with loved ones. This can help you relieve depression and keep it at bay too.
Bond with a Pet
Establishing a connection with pets can bring you a lot of joy and companionship. Having a pet can make you feel less lonely. You will care for the pet and develop an emotion for it. Pets will make you realize how you are needed and important in their life. These emotions serve as some of the most powerful antidotes to anxiety and depression.
Join a Support Group
It really helps to join a support group for depression. Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope with depression, and share your experiences.