According to the Anxiety Disorders Association of America, nearly 1/2 of people diagnosed with depression also experience anxiety symptoms. Although both disorders are distinct, they are treatable separately and together. The experience of depression and anxiety ranges from mild to severe, with common symptoms of disinterest in life, irritability and sleep disturbance. Medication intervention is the primary treatment modality for moderate to severe symptom management. However, additional lifestyle changes also aid in overcoming symptoms.
Step 1
Talk to your physician. Medication is an option for treating depression and anxiety, but this option may not be the best choice for you. Mental Health America suggests getting the care you need by talking to your doctor and obtaining referrals for medication as recommended. It is also important to get routine check-ups to rule out other medical causes for symptoms.
Step 2
Exercise regularly. The Mayo Clinic indicates that exercise is effective for increasing confidence and motivating healthy coping to overcome anxiety and depression. Simple exercises such as walking and jogging or more intense routines such as strength training and cycling can improve symptoms. Exercise for at least 30 minutes a day to improve mood.
Step 3
Change eating habits. Nutrition is essential in fueling the body as well as providing vitamins and minerals for balancing body functions. Mental Health America suggests exploring your healthy food options and incorporating vegetables and lean meats into your diet. Cutting back on sweets, preservatives and caffeine may also help improve your mood and decrease nervousness associated with anxiety.
Step 4
Manage stress effectively. Stress often increases anxiety and feelings of hopelessness toward life. The Anxiety Disorders Association of America explains that stress is manageable through setting small, realistic goals instead of trying to complete large tasks at once. Take time out to list daily or weekly goals then engage the tasks with a positive attitude.
Step 5
Engage in daily relaxation. Five to 10 minutes a day of noiseless relaxation can quiet your mind and rejuvenate your mood. Simple relaxation such as deep breathing exercises, visualization or meditation can offer sensory balance as well as improve symptoms of anxiety and depression. Practice relaxation at the start or at the end of your day.
Step 6
Attend weekly therapy. Talking to a trusted professional in therapy can teach you additional techniques for managing anxiety and depression. Anxiety and depression are often triggered by unresolved life events such as trauma, and engaging in professional therapy may also help you build coping skills to deal with the stress of these life events.
Tips and Warnings
- Plan enjoyable weekly activities that are not related to work or obligations. Get involved in volunteer activities to meet people and create fellowship.
- Do not take medications that are not prescribed to you, which may cause harmful reactions.
