Depression and anxiety are serious illnesses that affect the brain. Researchers at the National Institute of Mental Health report that both conditions can be treated successfully with medications, lifestyle changes and talk therapy. Antidepressants such as Prozac, Zoloft and Paxil might work to reduce symptoms, but they carry risks of severe side effects that can range from nausea and fatigue to sexual dysfunction and addiction. While following the advice of your mental health-care provider, you also can try other techniques to treat anxiety and depression.
Step 1
Get into therapy to find ways to cope with anxiety and depression. Therapy can help you uncover some of the reasons for your feelings. Perhaps you're in a dead-end job or a loveless relationship, for example. A therapist can help you see how destructive such a situation can be to your mental health and help you find ways to change. Keep in mind that symptoms of depression vary from one person to another. Talk to a professional in order to make sure you are suffering from depression and not "the blues."
Step 2
Make positive daily lifestyle choices that will have an impact on your mental health. Doctors at the Mayo Clinic report that physical activity is effective in treating depression and anxiety. Thirty minutes of exercise per day can raise endorphin levels, increase mood-stabilizing neurotransmitters in the brain and reduce stress. Find an exercise you enjoy, such as swimming, jogging or walking.
Step 3
Eat a healthy diet. Researchers at the Depression and Bipolar Support Alliance report that the brain operates more efficiently if it has the proper nutrition. A balanced diet of proteins, complex carbohydrates and fruits and vegetables can help maintain blood sugar levels and stabilize moods. Consult with your physician, a nutritionist or registered dietitian if you need guidance about improving your diet and getting the necessary nutrients. Keep a food journal to track your progress and document the healthy changes you're making.
Step 4
Form relationships with supportive people who are encouraging and share the same challenges. Anxiety and depression support groups can provide interaction and for some people an alternative to medication. The Depression and Bipolar Support Alliance offers a referral service to find local support groups through its website.
Step 5
Nurture yourself and boost your mood by taking part in relaxing activities. Think positive thoughts. Walk in the woods if nature is a place where you can find comfort. Read a good book or watch a movie. Get involved with other people in regular, day-to-day activities. Volunteering provides a way to meet other people while at the same time letting you engage in work that also benefits others. Researchers at the Mayo Clinic recommend that people who suffer from depression not become isolated. Plan regular outings with friends and family.
Step 6
Get 7 to 8 hours of sleep every night. Scientists have found connections between lack of sleep and symptoms of depression. Poor sleeping habits can affect mood and mental reactions as much as poor diet or lack of exercise. Energy levels are more likely to remain higher if you get enough rest.
Things You'll Need
- Therapy
- Exercise program
- Healthy diet
- Support group
