More than 40 million people in America struggle with anxiety, which often can range from a generalized anxiety disorder, well-defined as” intense worrying you can’t control” to panic attacks, trembling, heart palpitations, and shaking. Most probably, you’ve heard it before, but simple lifestyle changes can be useful tools in treating anxiety and depression along with proper diet and a healthy routine.
In some cases, simple lifestyle changes alone can relieve anxiety and help depression, so it’s more than necessary to consider some improvements in your life right away. In case you’re suffering from severe or moderate depression, seeking professional help is also considered an efficient alternative. Here are some simple but efficient lifestyle changes that might help you cope with anxiety and depression symptoms.
Accept Your Present State
One reason why most people cannot cope with the symptoms of constant worrying is that they won’t accept their actual state. Thoughts and feelings can often be overwhelming. We let ourselves always be driven by worries forgetting how to live in the present moment. However, this may sound weird for some of you, but knowing how to accept your anxiety instead of feeling frustrated or ashamed of it can help you feel less anxious. No matter if you’ve inherited anxiety for your family or your lifestyle, there is a chance to come out of it on your strengths. Thus, as long as it’s here, learn to acknowledge and manage it. Remember, to recognize your condition, and it doesn’t mean that you have to give up. Take a stand and avoid using all of your energy criticizing yourself for feeling that way.
Plenty of studies out there have demonstrated that mindfulness and meditation are some of the most effective tools in reducing anxiety symptoms. The simplest definition for mindfulness is that you can pay attention to the present state without judging or becoming caught in your thoughts. This offers you enough time to analyze yourself and focus on breath and bodily sensations.
Meditation or mindfulness must be a regular fixture in your life. This should remain an integral part of your daily routine that will allow you to navigate depression with a greater sense of ease.
Learn How to Manage Your Stress
We cannot avoid stress since it’s part of life. But we can find a way of managing it to ensure things don’t get out of hand. Chronic, long-term stress can be devastating, especially to people with depression. Stress management is, however, different for everyone. So, it’s upon you to decide the healthy activities to engage in. You can consider activities such as:
- Reading an exciting book.
- Listening to music
- Watch your favorite TV show
- Writing in a journal
Talk to a Therapist
We often find it helpful talking problems through with a relative or friend. However, you might not get the needed help from friends and relatives. This is where a counselor comes in handy. Therapists are trained to help you deal with anxiety and depression.
You can choose to have an in-person session or opt for online depression counseling. Online therapy is convenient and relatively affordable. With online counseling, you can share life experiences, stress, and problems with a therapist without social stigmatization.
Don’t Underestimate Natural Remedies
Even though one should not underestimate medical prescriptions, which are commonly used to alleviate symptoms of anxiety, multiple natural remedies are known to provide the same effects. Standard medications such as benzodiazepines are efficient, but they can be addictive since it shares the same brain “reward” as the opioids. For those seeking a more natural alternative to ease the symptoms of anxiety and depression, here are a few natural remedies to consider:
Lavender Essential Oil
Lavender oil benefits were discovered more than 2,500 years ago, becoming one of the most popular essential oils in the world. A study from 2013 has demonstrated that taking 80mg lavender capsules or crucial lavender oil lessens depression, anxiety, and sleep problems.
According to the World Health Organization, full-spectrum hemp oil has shown promise as an effective treatment for both anxiety and depression, leading many individuals who live with such disorders to consider a more natural approach. CBD qualities are related to their ability to act on the brain’s receptors responsible for serotonin, regulating both mood and social behavior.
Commonly known as the “Indian ginseng,” these great and powerful herbs form the Ayurvedic healing are famous for their healing properties. Ashwagandha is a highly rejuvenating herb that reduces symptoms of anxiety and depression without causing drowsiness, and it helps your body fight stress.
Newly developed, 5-HTTP is a simple amino acid used to stabilize and improve mood. When taking 5-HTP, your serotonin level increases, calming the neurotransmitter that is related to a substantial reduction in the anxiety symptoms.
Focus on Meaningful Activities
This is available for everyone, not just for those dealing with anxiety and depression. Doing something is better than not doing anything at all. Whenever you feel anxious, it might be helpful to focus your attention on “meaningful, goal-directed activity.” It’s as simple as it sounds, so rather than consuming energy on being completely worried about the present moment, ask yourself what you’d be doing if you weren’t anxious.
Most probably, there is something you’ve always wanted to experience, but your mental state didn’t allow you to do it. Remember that the worst thing you could do when you’re feeling depressed is to waste your time obsessing on what you think. However, focusing on what it needs to be done, teaches you control over your emotions and life.
Be More Physically Active
One common reason why people aren’t often satisfied with their life is that they lack physical activity. Exercise is one of the most important places where you can start. As numerous well-done studies have shown, being more physically active is an efficient way to alleviate your mood and reduce depression and anxiety symptoms.
Exercise is simple, effective, and free. It stimulates your body to produce endorphins and serotonin, the chemical responsible for depression. Along with a physically active life, yoga, meditation, and a proper diet, proper life changes can help you more than you believe.
These simple tools can significantly shift the way your life is going. Struggling with depression and anxiety can often trick you into believing that there is no chance for healing. But as mentioned, knowing how to use certain medications and accepting significant life changes can be a great step towards a better life.
Why do we feel that way? These feelings typically appear when we lose control over our feelings and thoughts and are more difficult when you deny any sort of help. Take a stand, be daring when it comes to proper choices, and regain control over your life. As you know, life is a circuit of good and bad habits, but to attain control, we must continuously work on replacing those bad habits.