Prevent Anxiety & Depression with these tips
Anxiety and depression can develop slowly or be particularly severe in certain situations. It often takes a long time to be recognized. Many forms are often only recognized after years. About 15 percent of people struggle with anxiety throughout their lives. Middle-aged women are particularly affected. In general, however, everyone can suffer from anxiety regardless of their gender and age.
If there is an anxiety state, those affected are often completely paralyzed by fear. They are unable to cope with everyday life and cannot put their fear away. There are very different forms of fear. In some cases, fear often only refers to a certain phenomenon, such as fear of going to the dentist or driving.
Anxiety is particularly bad when fear becomes a constant companion. Generally, everyone has a different level of fear. Some people are simply braver than others. Some people are afraid more often and above all things.
Uncertainties often play a big role in anxiety. Those who are constantly afraid of losing their job cannot rely on their abilities or have little self-confidence are always worried.
Depression makes the mind shut off completely and often, people who suffer from depression block themselves from interacting with others and also cannot function properly. The help of a life coach has done wonders for many people but if that is not a suitable option for you then here are a few tips that help in combating these ailments.
Recognize that you got a problem
Realization is a big task, often overcoming the taboo and treating anxiety and depression as a disease the same way as we treat cold and flu is necessary.
No matter whether normal, vegetarian or vegan: You can eat wrong with any diet. It’s not about the amount, but it’s about the nutrients you consume. For example, avoid too much spicy food and wheat products if you want to feel better. Choose food that you like. Surprise yourself from time to time with a small culinary reward. Take time to cook instead of just stuffing ready-made food into your body.
Scientists have found that the intestine absorbs the nutrients of the food better if we focus on the food while eating instead of distracting ourselves with conversation, music or television.
Try to include foods in your diet that contain building blocks from which your body can make more serotonin (the happiness hormone), such as poultry, beef, almonds, apples, bananas, or green leafy vegetables.
Overcoming depression with sports is a great idea. The emphasis is on regular because only regular exercise has a long-term positive effect on your well-being. If you know that sometimes you need some pressure to motivate yourself, the best thing to do is register with a sports club so that everyone notices when you are not coming.
Decide on a regular commitment that you enjoy. Is there a sport you’ve always wanted to do but think you weren’t made for? This is the sport you should be tackling NOW.
But don’t overwhelm yourself. If you can’t pull yourself together, try 1 minute a day. Walking or stretching on the carpet for 1 minute each day can become a habit, which makes it easier to increase the length and intensity of the workout afterwards.
One study found that sports help depression better in the short and long term than antidepressants.
Watch your body language.
A trampling step, sagging shoulders, a rounded back and ahead-looking down are not only a sign that you are not feeling well, but they also intensify the negative feeling because there is an interaction between the body and the brain. Get used to an upright and relaxed walk.
Be honest with yourself and others.
Do you put too much pressure on yourself or get ashamed of yourself if you make a mistake, show weakness, are unproductive or react sensitively and hurt? Be honest with yourself if you feel like you need help.
Acknowledge that only YOU are responsible for your well-being and health.
Doctors and psychologists can only open the doors for you, but you have to go through them yourself. A partner is not there to make you happy. He should be able to let himself go with you and not just constantly make sure that you are well. Other people also have to fight their own struggles. Don’t blame the state, your parents, your boss, or the opposite sex for your feelings. Taking responsibility means accepting that you are in a problem and then taking the necessary steps to change them.
Don’t be afraid to take medication.
Don’t be afraid to try antidepressants, but know that no medication can help you overcome your depression in the long term. Do not be content with the well-being that these drugs give you, but use newly gained energy to work on the mental causes of your depression.
Meet other people.
You are inclined to crawl into your own four walls during depressive episodes because you are afraid to reveal yourself to others so weakly or to “burden” them with your own negative mood. It’s okay to be scared. But don’t believe her. It leads you to the wrong track. From time to time, simply walk among people again without expectations. Just so as not to be alone. It usually doesn’t get as bad as we feared.
Fight your addictions and distractions.
Alcohol is okay sometimes, but not as a regular habit. The same applies to all drugs. In addition to smoking and harder things, this also includes: constantly running the TV, constantly typing on the cell phone, computer games, gambling, watching porn and masturbation. These are all things that can sweeten your life, but as soon as you instinctively make them feel a little better for the moment, they block any chance of real zest for life and mental health. Dedicate yourself to your feelings, allow them and don’t always distract yourself when negative feelings come up in you, even the uncomfortable feelings want to be felt.
Take time to relax every day.
“Relaxing” does not necessarily have to be sleeping, even if this is, of course, the best option. “Relaxing” means to distance yourself from everything that uses up your energy simply, so no TV, no computer, no cell phone, no music, no tasks. Just be there and listen to yourself in silence. You will have often avoided that until now because it does not feel good. Suppressing our feelings only makes matters worse rather than correcting them is the best thing you can do, and what you can learn from the movie “Inside out” is that you got to respect your emotions and feel them. The longer you keep pushing them away with the distractions, the stronger they become and the more difficult it will be for you to become happy and free from depression again.
Know yourself and respect your emotions. It is good when we have a shoulder to cry on, but it’s even greater when we are our own saviors.