Anxiety and depression are two common emotional disorders. The Anxiety Disorders Association of America (ADAA) explains they are different even though they often have similar symptoms, and some people can suffer from both disorders at the same time. They can impair a person's functioning and interfere with her life unless they are treated. Many people prefer natural techniques, either in place of medication or as a complement to it. Exercise and meditation are two popular options.
Definition
The ADAA explains anxiety and depression are disorders that go beyond normal feelings of stress or sadness. They manifest themselves as anxious or depressed feelings that drag on for weeks or months. A person who is suffering from one or both of these disorders might be irritable, fearful, nervous and lonely. She might isolate herself from others and have problems eating and sleeping. Almost 50 percent of people diagnosed with depression also have an anxiety disorder, according to the ADAA.
Exercise
The Mayo Clinic cites exercise as an effective method to overcome anxiety and depression and to keep them from recurring. Exercise is believed to work by increasing brain chemicals that promote good feelings, decreasing immune system chemicals that might contribute to depressed feelings and raising body temperate, which promotes feelings of calmness and well-being. It can also boost self-confidence and keep an anxious or depressed person from remaining isolated by getting him out to a gym or fitness center. It also acts as a distraction from negative thought patterns.
Meditation
Johns Hopkins Medicine states that meditation and related relaxation techniques such as guided imagery and progressive muscle relaxation might effectively relieve anxiety and depression symptoms. Meditation is believed to work by reducing sympathetic nervous system activity. This brings down blood pressure, heart rate and respiration rate. It also releases muscle tension.
Time Frame
The Mayo Clinic recommends devoting a half-hour per day a minimum of three days each week to effectively fight anxiety and depression. However, you will have some benefits from exercising as little as 10 minutes a day.
Meditation can be practiced daily at any point when symptoms flare. A brief session can be done in as little as 10 to 15 minutes to get yourself re-centered. The Help Guide mental health website explains it can be done in any quiet environment where you can sit or lie down comfortably. Focus on a meaningful word or phrase and keep repeating it in your mind until you have eliminated all other thoughts and distractions.
Warning
Both the Mayo Clinic and Johns Hopkins warn against using exercise and meditation as the sole means of treating severe anxiety and depression. These conditions often require professional treatment from a doctor or counselor. Medication, therapy or both might be required if an exercise and meditation regimen does not alleviate the symptoms.
