Mental health is often taken for granted. Many assume they are perfectly fine because they don’t see any physical ailment. Unfortunately, that’s not always the case. Mental health disorders are very real, and they can have a profound effect on a person’s life.
The fast-paced, high-stress lifestyle that has become the norm for many people today takes a toll on mental health. In fact, according to the National Institute of Mental Health (NAMI), 21% of U.S. adults, equivalent to about 52.9 million people, experience mental illness.
But even though that’s a significant portion of the population, mental health is still considered taboo in many circles.
What’s even more alarming is that mental illness doesn’t discriminate. It can affect anyone, at any age, from any walk of life. And if left untreated, it can result in severe consequences, including substance abuse, self-harm, and even suicide.
ANXIETY AND DEPRESSION
Anxiety disorders are the most common mental illness in the U.S. It affects 19.1% of the population yearly or 40 million adults. Depression is not far behind, as 8.4%, or 21 million adults in the U.S., had at least one major depressive episode.
Anxiety is characterized by feelings of worry, stress, and fear. In addition, it can cause physical symptoms such as a racing heart, sweating, and difficulty breathing. On the other hand, depression is a persistent feeling of sadness, emptiness, or hopelessness that can result in fatigue, insomnia, and aches and pains. Both mental illnesses can be incredibly debilitating, making it hard to function in day-to-day life.
While there are many different treatments for anxiety and depression, such as therapy, medication, and lifestyle changes, there are some simple things you can do to battle them.
WAYS TO BATTLE ANXIETY AND DEPRESSION
1. Understand your triggers.
Understanding what triggers your symptoms is essential to managing anxiety and depression. Once you know what sets off your feelings of anxiety or depression, you can start developing a plan to avoid or cope with those triggers. For instance, financial anxiety is often triggered by thoughts of not having enough money or losing your job. In this case, you might develop a budget to help ease your anxiety about money.
2. Create a routine.
A daily routine is also beneficial for your mental health. Having a set time for waking up, eating meals, and going to bed can structure your day and make it less overwhelming. In addition, an established routine can give you a sense of purpose and help you to stay on track.
3. Get regular exercise.
Exercise is a natural way to boost your mood and ease anxiety. It releases endorphins, which have mood-elevating properties, and reduces stress hormones like cortisol. Therefore, 30 minutes of moderate exercise every three to five times per week can make a significant difference.
4. Spend time in nature.
One of the best things you can do for your mental health is to spend time in nature. There is something about being in the presence of trees, flowers, and water that can help to ease anxiety and depression. Walking in the park, going for a hike, or even just sitting outside in your backyard can improve your mood and mental state.
5. Get enough sleep.
Sleep is vital in protecting your health. When you’re well-rested, you can think more clearly and handle stress better. Shoot for seven to eight hours of sleep each night. If you have trouble sleeping, you can do several things to improve your sleep hygiene, such as avoiding caffeine in the evening and establishing a regular sleep schedule.
6. Practice relaxation techniques.
There are several relaxation techniques that can ease anxiety and depression. Examples include deep breathing, progressive muscle relaxation, and mindfulness meditation. Practicing these techniques for even a few minutes daily can help reduce stress and improve your overall mood.
7. Eat a healthy diet.
What you eat has a direct impact on your mood and mental state. Eating a diet high in processed foods, sugar, and unhealthy fats can increase symptoms of anxiety and depression. Instead, focus on eating whole foods like fruits, vegetables, lean protein, and healthy fats. These nutrients will help to support a healthy brain and nervous system.
8. Connect with others.
Make an effort to connect with others regularly. Whether it’s spending time with family and friends, joining a support group, volunteering, or social interaction. All these can help to reduce symptoms of anxiety and depression. It’s also essential to find people who make you feel good and who you can be yourself around.
9. Make time for hobbies and activities that you enjoy.
Finding the motivation to do things you enjoy can be tough when feeling down. However, hobbies and activities can be a great way to lift your mood and ease anxiety and depression. So make time each week for an activity you enjoy, such as playing puzzle games, reading, painting, hiking, biking, or playing music.
10. Avoid illegal substance use.
Drugs and alcohol may seem like they offer relief from anxiety and depression, but they’re actually just temporary band-aids. In reality, substance use can make anxiety and depression worse. In addition, they can lead to addiction and other serious health problems. If you’re struggling with either of these disorders, avoid illegal substance use altogether.
11. Challenge negative thoughts
Negative thinking is a common symptom of anxiety and depression. If you find yourself thinking negative thoughts, challenge them with positive ones. For example, if you’re thinking, “I’m such a failure,” tell yourself, “I’m doing my best.” Recognizing and challenging negative thoughts can help to improve your mood and reduce anxiety and depression.
12. Seek professional help
Lastly, if you’re struggling to manage your anxiety or depression on your own, seek professional help. A therapist can help you understand and manage your symptoms. They can also provide you with the right therapy, tools, and strategies for dealing with anxiety and depression. Or, if your symptoms are severe, you may also need medication. Talk to your doctor about all of your treatment options.
Final Tip
You’re not alone! Millions of people deal with anxiety and depression every day. So, if you’re feeling down, know that you can get through this. Seek professional help if needed, and remember to practice self-care. With the right treatment, you can manage your symptoms and live a happy, fulfilling life.