Coping with anxiety and depression is no easy task. How you feel as a result of anxiety and depression can have a significant impact on your daily life. According to the National Institute of Mental Health, one in four adults suffers from a mental illness each year. Specifically, 14.8 million American adults suffer from some form of depression. Anxiety is a natural response to stressful situations or environments; controlling it can prevent the onset of a more severe mental illness. If you suffer from depression or anxiety, there are steps you can take to cope with your symptoms.
Step 1
Communicate regularly with a therapist or psychiatrist about your changes in mood. Note any instances of sadness, depressed mood or irritability. Keep track of how often you feel this way and whether your mood responds to any intervention (i.e. medications, rest or other behaviors). Keeping your doctor informed will enable him to develop a treatment plan that is appropriate for your symptoms.
Step 2
Keep a journal. Make notes on your mood and feelings each day with details on what happened during the day, whom you interacted with, places you went and other seemingly mundane items. Doing so can help you to identify positive influences in your life that can counteract your depressed or anxious mood.
Step 3
Perform breathing exercises. Breathing exercises are a natural way of increasing the amount of oxygen that goes to the brain and boosting blood flow. Try this simple breathing exercise the next time you feel anxious or stressed. Sit up straight and close your eyes. Breathe in for five seconds and exhale for five seconds. Concentrate on the rise and fall of your chest (instead of the extension and retraction of your stomach) to ensure that you are using the full capacity of your lungs. Do simple breathing as often as necessary when you feel stressed. You can also use simple deep breathing proactively by doing it before you encounter situations you anticipate being stressful (e.g., meetings at work or before making speeches).
Step 4
Find sources of support whom you can talk to whenever needed. Having someone who will listen when you're worried or sad can help to prevent vast changes in mood and can sometimes offer you a new perspective on a stressful situation.
Step 5
Maintain a healthy diet with foods and vitamins. Taking a multivitamin and eating a diet rich in fruits and vegetables (3 to 5 cups per day) can help to maintain balance in the body and prevent irritability and increased anxiety. Avoid alcoholic or caffeinated drinks if you are having more moderate symptoms of anxiety or depression. Ingesting too much can exacerbate any negative feelings you are having.
Step 6
Exercise daily for 20 to 30 minutes. Exercise adjusts your brain chemicals, which ultimately affect your mood. Cardiovascular activity promotes cardiovascular health and increases endurance while releasing chemicals that help to moderate your mood. If you are anxious, do an exercise such as yoga that contains a meditation or relaxation component.
Step 7
Get plenty of rest; try for six to eight hours per night. Fatigue or tiredness can cause a change in mood and exacerbate symptoms of depression and anxiety.
Step 8
Eat chocolate as a treat to yourself. Go for dark chocolate because it contains less fat and has antioxidants. Low serotonin levels can cause a change in mood. Chocolate increases serotonin levels.
