Many circumstances can lead to temporary anxiety and depression in most people's lives. Losing a job or a loved one, divorce and other traumas can lead to feelings of sadness, loneliness and nervousness, report doctors at the Anxiety Disorders Association of America. While the feelings may be normal reactions to stress, those who experience anxiety and depression on a daily basis, often for no apparent reason, might have depression or an anxiety disorder, or a combination of the conditions. There are steps you can take to learn how to cope with anxiety and depression.
Step 1
Reduce the symptoms of both disorders with therapy designed for your needs. Anxiety and depression are commonly seen as co-occurring disorders and often are treated successfully with cognitive-behavioral therapy (CBT) that teaches you how to replace negative thoughts and behaviors with more positive, productive ones. Find a therapist through the Anxiety Disorders Association of America if you don't have a referral.
Step 2
Take medications prescribed by your doctor. Often, the underlying brain chemistry must be managed before therapy or other coping devices can be successfully employed.
Step 3
Get into a regular exercise routine. Exercise can help to elevate mood and release endorphins that can help you feel better, reducing the anxiety and depression symptoms. Doctors at the Mayo Clinic report that regular exercise also can increase body temperature for a calming effect and reduce immune system chemicals that often worsen depression.
Step 4
Take a break to meditate when you feel anxious or depressed. Mayo Clinic doctors report that meditation can have immediate benefits, such as reducing negative emotions and bringing your mind into the present. Meditation can create a sense of peace and calmness that continues long after your session ends.
Step 5
Find a support group. You can learn tips from others who share the same disorders as well as make contacts that you can call when you need help coping. Anxiety and depression support groups often can be found through your local mental health agency, a therapist or through the Freedom From Fear website.
Tips and Warnings
- Bring a family member or close friend in to your recovery and therapy. This way, you can talk with them, and they can watch for signs and symptoms. They can help remove you from trigger situations or help you calm down when necessary.
- Depression and anxiety can lead to suicide, report researchers at the national nonprofit mental illness advocacy organization Freedom From Fear. Let someone know if you ever have thoughts of harming yourself; that person can help you get appropriate treatment.
Things You'll Need
- Therapy
- Medication
- Exercise
- Support group
