Anxiety and depression usually go hand in hand. They can affect everyone, but when the symptoms of malaise are so severe that they compromise the flow of daily life, treatment must be found. If anxiety and depression are so strong that they force you to change every aspect of your daily life, you need to contact a professional. If, on the other hand, they are milder, there are many steps to take to learn how to manage them.
Steps
Part 1 of 4: Making Lifestyle Changes
Step 1. Move regularly
Exercise not only reduces the risk of heart disease and other health problems, but it has been shown to cure anxiety and depression. There are various explanations for this phenomenon. First of all, physical activity allows the body to release endorphins, the feel-good hormones produced by the brain that have the property of improving mood. In addition, it inhibits the production of some chemicals that cause depression and increases the body's temperature, promoting its relaxation.
- Regular training also helps you stay fit and improve your overall physical appearance, fueling self-confidence.
- Endorphins help to inhibit the body's response to stress, reducing the risk of suffering from anxiety or developing symptoms related to a panic attack during the day.
- According to some studies, sport helps relieve symptoms of depression and anxiety as much as medication. Ten minutes of physical activity is as good as a three-quarter hour workout.
- By moving, you can calm the anxiety or ease the tension you feel every day. If anxiety manifests itself with rather severe symptoms affecting the quality of daily life, physical exercise is able to decrease its frequency or severity.
Step 2. Reduce your alcohol consumption
Anxiety sufferers tend to use alcohol to ease tension and nervousness. Although symptoms are temporarily alleviated, they get worse in the long run. If you are a woman, you should not drink more than one drink a day, while if you are a man, do not exceed two alcoholic units per day. Since alcohol is a sedative, it temporarily inhibits anxiety and tension, but when it is metabolized and excreted from the body, anxiety and depression re-emerge.
Alcohol only holds back emotions, like a spring that is pulled harder and harder. Once the effect wears off, the snap of the spring can be even more powerful than it would have been had it not been stressed. This shot means that the next day you risk being more anxious or susceptible to stress
Step 3. Switch to decaf
The caffeine in coffee can worsen anxiety symptoms both immediately and in the long run. It is a stimulant substance that puts the body and nervous system in a state of tension and alert, increasing the risk of aggravating or developing depression and anxiety during the day.
- By limiting your caffeine intake, you can control your physical reactions and prevent anxiety symptoms throughout the day. Consider switching to decaf or decaf tea.
- Some types of tea, such as green tea, always contain a small amount of theine, but do not produce the same effects as coffee.
Step 4. Decrease or eliminate nicotine
Like caffeine, nicotine is also a stimulant that can produce many effects on the body similar to those of other stimulants, such as feeling high. Nicotine is found in tobacco products, but also in non-tobacco products, such as nicotine gum.
Keep in mind that it is difficult to quit smoking and that it is not appropriate to make this change in times of increased stress. However, smoking cessation greatly reduces symptoms of anxiety and depression
Step 5. Structure your days
Depression is a painful disorder that greatly affects mood, but also energy and motivation. If you are depressed, you may have difficulty concentrating or be tempted to stay in bed all day. Maybe you get anxious if you don't know what to expect during the day. Try to stick to your routine regularly and avoid letting your mood affect your to-dos and accomplishments.
If you don't normally have well-structured days, you should start. Organize yourself so that they are full, but not stuffy, and stick to the schedules you have set for yourself so that you can live your daily life peacefully
Part 2 of 4: Changing Perspective
Step 1. Learn to live in the present
If you suffer from anxiety, you may be worried, unsure or nervous about the future. If you suffer from depression, you likely tend to dwell on the past continuously, mull over things that went wrong, or have self-destructive thoughts. By learning to appreciate the present, you will also improve your life. Maybe that's easier said than done, but over time it will help you separate perceptions from thoughts.
- To stop dwelling on the past or let yourself be obsessed with the future, you need to become aware of the moments in which these kinds of thoughts assail you in everyday life. Try to recognize them, classify them as "thoughts" and let them fade away.
- Try to focus on the surrounding reality and the consequences of the activities in which you are engaged. Take note of the people around you and the feelings you experience from time to time. Over time, you will be able to detach yourself from the past and focus on the present. Keep trying to improve this kind of awareness.
Step 2. Meditate
Meditation has been shown to relieve symptoms related to anxiety and stress when practiced regularly. Full consciousness (or mindfulness) also helps to feel more in tune with others, increase control over emotions and improve the ability to see new possibilities in different situations. Consider group meditation. Typically, meditation centers offer free classes and are places open to members during the week.
To practice full consciousness and meditate, take a few moments every day to close your eyes, relax your muscles, and focus your attention on your breathing. If a thought crosses your mind, acknowledge it and let it fade away. Over time it will become a habit
Step 3. Silence the harsher part of yourself
Each of us hides within us an "inner critic": it is that voice that emits self-destructive or persistent judgments that fuel anxiety and depression. Your inner critical voice may tell you, "I'm a failure" or "There's nothing I can do. I'm trapped." It can also cling to an anxious worry or thought and unleash an avalanche of increasingly distressing considerations, which prevent you from seeing ways out, make you feel incapable or imprisoned, or increase worry, depression and anxiety.
- Silence your inner critical voice to contain the negative effects it has on your mood and your way of seeing things. To calm her down, learn to spot counterproductive thoughts as they emerge and be prepared to replace them with more positive ones or by using a phrase that summarizes your strengths.
- If you think, "There's nothing I can do. I'm trapped," try to figure out if that's true. List all possible options. Change your perspective by saying: "Even if the range of choices available to me is not the best, I have an alternative and I choose _ because…".
- If a thought that creeps into your mind triggers a worry, fear, or some anxiety-related symptom, counter your inner critical voice with a reassuring phrase like: "The likelihood of this happening is very low, so I don't have nothing to worry about "or" Everything will be fine. I'm fine and this bad feeling will pass."
Step 4. Deal with the most painful memories
Anxiety and depression often take over when you cling to traumatic experiences from the past, go through periods of major change, or lose loved ones. While it is very difficult to erase memories and overcome these moments, there are some ways to keep old scars from bleeding in everyday life.
- Express your displeasure if necessary. If you feel the need to cry or scream, don't hesitate. It is essential to free yourself in order to heal. You can also express your grief by consulting a group so that you get all the support you need while you suffer. Remember that it is a natural process, characterized by multiple emotional facets. You may even feel like you are not yourself sometimes. However, if you continue to feel bad long after the loss of a loved one, you should contact a psychotherapist or mental health professional.
- Write down what happened to you and how you felt. Traumatic events can trigger a flood of feelings that are impossible to hold back. Often, trauma is separated into watertight compartments and all related feelings are put aside. Instead of doing this by increasing anxiety and depression, write down what happened to you as vividly as possible. Write down what you felt and what you still feel about your experience. It will help you deal with the situation and move on.
Step 5. Express your thoughts
If you have problems with anxiety and depression or are trying to cope with trauma, describe what happened to you and how you felt. You can do this by keeping a journal or talking to someone you trust. Externalizing is better than repressing. Also, reflect on the corollary aspects that formed the background of the traumatic event. By remembering the details of the day it occurred - such as weather conditions or people present - you can dismantle some negative associations.
If the memories of a trauma do not allow you to live peacefully, you must consult a mental health professional to manage the pain that has been generated
Part 3 of 4: Manage Symptoms in the Immediate
Step 1. Manage anxiety and depression in the moment
Anxiety can be so pressing that you feel like you are losing control. There are some techniques that help calm the body and mind. The symptoms of depression are many and differ according to the depressive disorder. Some people are filled with deep sadness, while others feel nothing and feel anesthetized. Still others suffer from sudden irritability.
Step 2. Try progressive muscle relaxation
It is a method that, by relieving tension in the muscles, causes the brain to calm down. Try little by little to contract, hold and then relax the muscle groups. Start from the head to reach the feet and focus on the sensations you feel as you relax the muscles and feel the tension decrease.
Starting with the muscles of the face, contract them for 6 seconds and relax them for another 6. Repeat the exercise for the whole body, continuing along the neck, chest, arms, hands, legs, calves and feet
Step 3. Try diaphragmatic breathing
Controlled breathing, or diaphragmatic breathing, is another method that allows you to physically relax by calming the body's response to stress, which often results in anxiety. Controlled breathing causes the brain to release neurotransmitters which, in turn, tell the body that it is no longer in danger and that it can relax. Practice diaphragmatic breathing by introducing air into the lungs so that the abdomen expands, holding it and finally expelling it.
It should take you 5 seconds to inhale, 5 seconds to hold and another 5 to exhale. Then take two normal breaths and repeat the exercise until the anxiety subsides
Step 4. Distract yourself
It can be a very effective immediate solution, when you find yourself in a situation where it is not appropriate to appear anxious or depressed, such as at work. For example, try to commit to something. If you're at work, talk to a colleague about funny cat videos or organize the medicine cabinet. If you are with children or grandchildren at home and you can't manage your emotions, take them for a walk or read a book together.
- You can get distracted with little. Try solving a simple math in your head, take a piece of paper and fold it into various shapes, get your face wet, or try your hand at a word game. You can also solve a puzzle, such as a crossword or sudoku puzzle.
- To quickly distract yourself when emotions take over, focus on physical sensations by squeezing a stress ball or holding an ice cube in your hand.
Part 4 of 4: Contact a Mental Health Professional
Step 1. Find the right therapist for your needs
Do some research and meet various professionals in this field before choosing one. The first time you will be asked to describe your symptoms, when they appeared and you will be invited to talk about your past. It may be a good idea to reflect on a few questions before your appointment with your therapist, so that you can organize your thoughts and be able to provide information clearly.
Step 2. Consult a psychiatrist
Also consider seeing a psychiatrist, who is a real doctor licensed to prescribe drugs. Usually, he uses a combined approach of psychotherapy and drug treatment, but not always. Additionally, he may prescribe various types of antidepressants to treat anxiety, including selective serotonin reuptake inhibitors, serotonin and norepinephrine reuptake inhibitors, and tricyclic antidepressants.
There are different types of psychiatric drugs, so you may want to consult your doctor or psychiatrist to find out which ones are best suited to your needs
Step 3. Consult a psychologist
You can also choose a psychologist, or a professional with a degree in medicine, whose method consists of speech therapy and cognitive-behavioral therapy. However, he is not licensed for prescription drugs.
- If you are under the age of eighteen, let your parents know about your disorder, if they are not already aware of it, and ask for their help in choosing a therapist.
- Some patients are willing to take medication, while others prefer to heal naturally. You should tell your therapist your preferred treatment method from the very first meeting to determine if you can work together. Remember that every professional has their own therapeutic method.
Step 4. Find another therapist
If you don't have access to a psychologist or a psychiatrist, there are other professionals in this field who can help you manage your anxiety and depression. Look for experienced psychiatric nurses, social workers, marriage and family counselors, and other licensed psychotherapy professionals. These are people who have the necessary training and experience in the field of mental health, able to help you solve your problems.
Step 5. Always seek a second opinion
In the field of mood disorders, a misdiagnosis or a secondary misdiagnosis is the order of the day. So, consult more than one professional, at least initially, especially if you have received a prescription.
- Do not feel obligated to take the medications that have been prescribed for you. If you prefer to follow a natural therapeutic path, do not hesitate and inform your doctor. If he continues to insist, consider seeking another opinion.
- If more than one doctor prescribes the same type of medication for you, you should try taking it. Generally, it is possible to stop taking this category of drugs after one year without suffering any harmful side effects.
Step 6. Commit to making the treatment work
It is not enough to pay a mental health professional to solve problems. You need to actively engage in therapy, but also be honest and open with those who follow you. Cognitive-behavioral therapy, which is based on the dialogue between patient and counselor, has been shown to be the most effective method against anxiety and depression, but it requires more commitment and collaboration than interpersonal psychotherapy. Instead of simply analyzing the problems, cognitive-behavioral therapy requires the patient's active participation to work and enable him to improve.
Be open to trying new things and stepping out of your comfort zone. Some psychotherapists assign their patients some "exercises" to apply in daily life
Step 7. Give the medications time to work
Sometimes, depression and anxiety are linked to a particular situation, for example it can be caused by a big change. Other times, they are triggered by biological mechanisms for which it is useful to intervene pharmacologically. If you have been prescribed a drug, give it time to take effect before you stop taking it. It may also be that you and your doctor will have to make several attempts before finding the right one with the appropriate dosage for your needs. Be patient and give it time to act.
Most medications take 4-8 weeks to work, so don't rush
Step 8. Learn about comorbidities
It indicates the coexistence of multiple pathologies in a single individual. Comorbidity of anxiety and depression is quite common, and most psychiatrists assume the presence of both disorders until proven otherwise. This approach is mainly due to the fact that there is often no distinction for patients between how anxiety and depression symptoms manifest or feel. In other words, they can't tell if one or the other appeared first.
- Because many symptoms of depression and anxiety overlap, it is more often than not difficult to understand which ones are caused by one or the other condition. In fact, about 85% of people with depression experience symptoms of anxiety and about 90% of people with anxiety suffer from depression.
- Comorbidity often complicates treatment and the results are likely not to be as positive. It also applies to anxiety and depression; for the treatment to be successful, it is necessary to recognize its coexistence.
- Depending on the diagnosis (depression or anxiety), a number of symptoms can overlap. For example, recurrent depressive rumination in major depression is analogous to the obsessive worry that occurs in generalized anxiety disorder, while sleep deprivation or insomnia and poor concentration are common in both major depression and post-traumatic disorder. from stress.
