Practical Advice for Anxiety & Depression

Depression and anxiety are two mental health disorders that can be experienced separately or at the same time. People with depression or anxiety may feel overwhelming sadness, obsessive thoughts, a loss of interest in activities and low motivation. Both interfere with a person's activities of daily living, relationships and other areas of life. Anxiety and depression are serious medical conditions and people who experience symptoms for longer than two weeks should seek medical attention. There are many ways people suffering with depression and anxiety can help alleviate symptoms.

Exercise

• Motivation for exercise might be difficult, but working out can help people with anxiety and depression. Exercise helps release endorphins and serotonin, which help boost mood and increase feelings of pleasure. The Mayo Clinic recommends you exercise 30 minutes a day, three to five times a week. The type of exercise is not as important as consistency of exercise. You can work out for 30 minutes at once or split up exercise throughout the day. Try cardio workouts at the gym, gardening, cleaning, lifting weights or walking through a shopping mall. Do anything that elevates your heart rate and makes your body work.

Relaxation

• Find an activity you enjoy and do it on a regular basis. Knit, read or go for a walk if you relax during such activity. Yoga, meditation, breathing exercises and stretching are all forms of relaxation that decrease muscular tension, a common complaint of people suffering with depression and anxiety. Incorporate the activity into your lifestyle, and use it as a tool to combat depression and anxiety during challenging times.

Support

• Know that you are not alone--there are support groups for people suffering with mental illness. Talk to people in a similar situation, seek the advice of others and learn tips from peers. Talk therapy provides a private and confidential space for people to discuss anxiety and depression with a professional. Contact a therapist or psychologist to pursue therapeutic options.

Triggers

• Learn the different situations and circumstances that trigger feelings of anxiety and depression. After learning what causes distress, practice how you will handle a stressful situation when it arises. For example, if the thought of talking to your boss causes anxious feelings, practice what you are going to say with a friend. Come up with a plan of what you will do when you start to feel anxious or depressed. Write them down, and reference them when you need them--it can be difficult to think of relaxation techniques while experiencing sad or anxious feelings.

Sleep and Nutrition

• Eat whole grains, fruits, vegetables low-fat dairy and lean sources of protein. Avoid eating sugary or processed foods, which cause spikes in blood sugar and lead to an energy crash after consumption. Regular sleep helps regulate hormone levels that might contribute to stress, depression and anxiety. Talk to your doctor if you are sleeping too little or too much.