How To Deal With Anxiety And Depression

How To Deal With Anxiety

 Many people suffer from anxiety and depression on a daily basis and not know how to cope or deal with it. 

I personally deal with anxiety (and depression) and wanted to help others hopefully overcome anxiety or depression. 

In this chapter, we will talk about how to overcome and cope with anxiety. But first, let's find out what anxiety is. 

What is anxiety?  

  Anxiety is your body's natural response to stress. It is a feeling of fear and apprehension about what's to come. The first day of school, going to a job interview, or giving a speech may cause most people to feel fearful and nervous. But if your feelings of anxiety are extreme, last for longer than six months, and are interfering with your life, you may have an anxiety disorder. 

What does anxiety feel like? 

Anxiety feels differently in different individuals. You might feel like you're standing in the middle of a crumbling building with nothing but an umbrella to protect you. Or you might feel like you're holding onto a merry-go-round going 65 mph and can't do anything to slow it down. You might feel butterflies in your stomach, or your heart might be racing. You may experience nightmares, panic, or painful thoughts or memories that you can't control. You may have a general feeling of fear and worry, or you may fear a specific place or event.

Symptoms of general anxiety include:

increased heart rate rapid 

breathing

 restlessness trouble

 concentrating difficult falling asleep

Now we know a bit about anxiety, let's see what we can do to overcome/cure it. 

    How do I overcome anxiety?  

Reset your mind by focusing on another sensation, like the feel of the ground under your feet. Ask yourself if your negative thoughts are rational. Breathe deeply, starting at the bottom of your stomach. Find a quiet space and talk to yourself, using calming and encouraging words.

Can you be cured of anxiety?

Anxiety and Panic Attacks can be cured! The goal of all treatment for Anxiety and Panic Attacks is the alleviation of symptoms. Some people call this a "cure." However it is done, the relief may be temporary or it may last for years.

How do you calm down anxiety?

1. Take a deep breath. 

2. Accept that you're anxious. 

3. Realize that you're brain is playing tricks on you. 

4. Question your thoughts.

5. Use a calming visualization.

6. Be an observer - without judgment. 

7. Use positive self-talk. 

8. Focus on right now.

9. Focus on meaningful activities. 

  How can I treat anxiety naturally?  

1. Stay active

2. Don't drink alcohol 

3. Stop smoking 

4. Ditch caffeine 

5. Get some sleep

6. Meditate

7. Eat a healthy diet 

8. Practice deep breathing 

9. Try aromatherapy 

10. Drink chamomile tea. 

  How can I ease anxiety?  

1. Meditate 

   It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as "I feel at peace" or "I love myself." Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.

2. Breathe deeply. 

   Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth. 

3. Be present. 

   Slow down.

"Take 5 minutes and focus on only one behavior with awareness,". Notice how the air feels on your face when you're walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food. When you spend time in the moment and focus on your senses, you should feel less tense.

4. Reach out. 

   Your social network is one of your best tools for handling stress. Talk to others -- preferably face to face, or at least on the phone. Share what's going on. You can get a fresh perspective while keeping your connection strong.

5. Tune in to your body. 

   Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.

6. Decompress. 

  Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension.  

7. Laugh out loud. 

   A good belly laugh doesn't just lighten the load mentally. It lowers cortisol, your body's stress hormone, and boosts brain chemicals called endorphins, which help your mood. Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile.

8. Crank up the tunes.

   Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. "Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping), and allow your mind to focus on the different melodies, instruments, or singers in the piece,". You also can blow off steam by rocking out to more upbeat tunes -- or singing at the top of your lungs! 

9. Get moving. 

    You don't have to run in order to get a runner's high. All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress. You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercises like head rolls and shoulder shrugs.

10. Be grateful.

  Keep a gratitude journal or several (one by your bed, one in your purse, and one at work) to help you remember all the things that are good in your life. When you start feeling stressed, spend a few minutes looking through your notes to remind yourself what really matters.