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Mental Health Tips for Depression and Anxiety: A curated guide to combat the slumps

Mental Health Tips for Depression and Anxiety: A curated guide to combat the slumps
  • Try any of these at home!

Warning: If you feel you have persistent anxiety or depression, seek professional help – you are worth it!  

What is depression?

Depression is a mood disorder characterized by persistent sadness and loss of interest that can lead to a variety of emotional and physical problems.

Depression is a mental disorder characterized by persistent sadness and loss of interest or pleasure in everyday activities, accompanied by feelings of guilt or worthlessness.

Major depressive disorder (MDD) is the most common type of depression, affecting about 20% of adults at some point in their lives. Other types of depression include bipolar disorder, post-traumatic stress disorder (PTSD), and obsessive-compulsive disorder (OCD).

What is Anxiety?

Anxiety disorder is a response to an immediate threat associated with muscle tension and avoidance behavior strong enough to interfere with daily activities.

Anxiety is a feeling of worry, fear, or unease that can range from mild to severe. Anxiety disorders are among the most common psychological illnesses worldwide, affecting about one in five people at some point in their lives.

They can significantly reduce the quality of life and lead to medical problems such as heart disease and stroke. Symptoms often arise gradually over time and worsen with repeated exposure to anxiety-provoking situations.

How can depression and anxiety affect me?

It is important to remember that not everyone with depression and anxiety will experience the same symptoms, but depression is associated with sadness, while anxiety may show up as irritability.

Depression and anxiety are two mental disorders that can significantly affect a person’s life. They can lead to a decreased sense of well-being, difficulty concentrating, and difficulty sleeping. In some cases, depression and anxiety can also lead to thoughts of suicide.

If you are experiencing any of these symptoms, it is crucial to seek professional help. There are many treatments available that can help improve your quality of life.

What can you do to get help? In the following steps we are going to go through how to find quick relief for short-term emotional “storms” or frustrations. Here are a list of simple ways to overcome depression and anxiety from your home.

Quick Help Tips:

ice cubes

Ice cubes – Shocking our body with ice cubes helps us take deeper breaths and reduce inflammation. This can be especially useful for calming panic attacks as well. Try this method by applying ice to tense areas of your body.

Talk to a loved one – A good reminder that you have support and love. Take time for a quick call or text to let them know you are grateful to have them in your life!

lemon juice

Lemon juice – Lemon Juice is known to calm your nervous system. Boost your energy levels with a shot of lemon juice, or just add it to your water like a normal person!

Go for a walk – A known and old-fashioned method of reducing stress, going for a walk! Get a fresh breath of air with a side of vitamin D and circulation!

journal

Journal – Writing down your thoughts can help clarify troubles, or just being able to reflect on your day is a great practice for releasing thoughts and pent up energy. Get creative with it for extra brownie points!

Meditate – Similar to journaling, meditating is the art of practicing mindfulness and reflection.

“Meditation trains the brain to achieve sustained focus, and to return to that focus when negative thinking, emotions, and physical sensations intrude — which happens a lot when you feel stressed and anxious,” says Dr. John W. Denninger, director of research at the Benson-Henry Institute for Mind Body Medicine at Harvard-affiliated Massachusetts General Hospital.

https://www.health.harvard.edu/mind-and-mood/how-meditation-helps-with-depression#:~:text=There%20are%20many%20ways%20to,responds%20to%20stress%20and%20anxiety

excercise

Stretch – A common self help tip, but creating circulation in your blood flow is proven to reinvigorate and refresh! Try a more intense workout for built up pressure release.

Help someone – Research has shown that helping others can improve symptoms of depression. Spreading kindness can give a sense of purpose we might not have otherwise had when focusing on ourselves and internal struggles.

to do list

Accomplish a task on your to-do list – Instant gratification, such as eating a cookie, can be really great, but not always what we need to release burdening energy.

Plan something – Looking forward to an event is a great way to stay motivated for the future. Try planning trips, parties, or small kind gestures during the holidays. Get creative and mail a decorated package or letter to a loved one and wait for their reaction!

Work on something you enjoy – Detach from your worldly struggles by refocusing your energy on a hobby!

Build a positive habit – You can start a good habit today and keep track of it! Some good habits to pick up that counter act depression can be utilizing any of the tips in this article daily or check out this article for more info: https://psychcentral.com/depression/daily-routine-for-depression#meditating .

Stay Hydreted

Stay hydrated – Water is known to have soothing properties as dehydration affects the body and brain.

Tell yourself positive affirmations  

  • “I haven’t lost the opportunity to try again tomorrow.”
  • “It’s only a thought and a thought can change.”
  • “I am so good at {blank}.”
  • “I am loved so much by {blank}.”
  • “I can let go of things out of my control.”
Vitamins

Vitamins and herbs – can sometimes help! Talk to your medical provider and do your research before trying these, as some may interact with medications or not be appropriate for your situation.

  • Saffron
  • Turmeric
  • Vitamin D
  • B Vitamins
  • Zinc
  • Magnesium
  • St. John’s Wort

Check Also: How Can We Leverage Technology to Solve College Mental Health?

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