- It’s common to think of exercise as punishment that needs to be done to feel “good” about yourself.
- But for many, this leads to guilt and anxiety, so redefining how you frame fitness in your mind is important.
- Try setting performance-based goals and be more mindful during your workouts.
I exercise a lot, but after some self-reflection, I’ve realized my motivation largely comes from guilt. I feel bad if I haven’t exercised in a few days and then feel better about myself after a grueling workout (and not just the endorphins). If I haven’t sweated buckets, I feel like I haven’t worked hard enough. If I’ve eaten indulgently and drank a lot, I always feel like I need to balance it out with a tough workout. I would love to develop a more positive relationship with exercise, but I don’t know how. Help!
— Guilty Gym-goer
What strikes me most about your message is how self-aware you are — realizing you have something to work on is the first step to make positive change, so well done.
Second, your mindset is incredibly common and understandable given how much toxic messaging there is in popular culture around exercise.
I’ve successfully developed a healthier relationship with exercise over the past few years, but it didn’t happen without conscious effort.
Exercise shouldn’t come at the expense of your mental well-being
Mental and physical health are both equally important, and exercise should boost both.
“Never allow your efforts in exercising to come at the expense of your mental well-being,” Sweat trainer Kelsey Wells told Insider.
Exercise shouldn’t cause you anxiety.
“When we exercise and move our physical bodies it can have exponential benefits to our mental health , unless we are internalizing toxic dialogues that tell us we need to burn off what we eat, or exercise as a punishment and so on,” Wells said.
Find something you enjoy
A good place to start is to be more mindful about what you’re doing — do you actually enjoy the movement? Or just the feeling afterwards?
CrossFit athlete Aimee Cringle believes this type of self-reflection is a game-changer because it takes away the element of just doing it for your health and to stay in shape.
“Exercise is a celebration of what your body can do, and you can gain a lot mentally from making progress, however big or small: whether that be improving your back squat one rep max, running a 5k one minute quicker, or getting your first strict pull-up,” she said.
Cringle advises setting performance-based goals to help shift your focus, which can in turn lead to a healthier relationship with food as you think about fueling your body to hit your goals.
To move away from thinking of exercise as punishment, Wells recommends three tools: intention setting, affirmations, and gratitude.
Before each workout, take a moment to remind yourself that you are moving your body to care for yourself and your health, and you are exercising out of love and gratitude for your body, Wells said, even if it feels uncomfortable at first.
Instead of thinking “I can’t do this,” or “I’m not strong enough,” during your workouts, tell yourself “I am powerful,” “I am strong,” and “I am proud of the effort I’m putting in to care for my health today,” Wells said.
This will help push you, and you’ll also start to believe the positive affirmations.
At the end of each workout, Wells recommends placing one hand on your heart and one on your stomach and taking a minute to thank your body for carrying you through the workout, the day, and your life, and be proud of yourself.
“It doesn’t matter if it was only a 10 minute session, it doesn’t matter if you didn’t sweat at all, it doesn’t matter if you only did a light walk or if you happened to hit your personal record — what matters is that you are claiming whatever effort you put in for your own empowerment,” she said.
More isn’t always better
Learning that more exercise doesn’t always lead to better results has been really helpful in getting rid of rest day guilt for me.
Not every session needs to be grueling to be effective either.
“How much you sweat isn’t necessarily an indicator of how hard you’ve worked,” Cringle said. “It’s important to have different levels of intensity when training so you can work different energy systems.”
You shouldn’t beat yourself up for taking rest days, they’re key.
“Your body needs to recover so your muscles can repair in order for you to make progress with your training,” Cringle said. “Over-training can also lead to burn-out and won’t allow you to enjoy your training – so make sure you rest as hard as you work.”
Wishing you well,
As a senior health reporter at Insider and a self-described fitness fanatic with an Association for Nutrition-certified nutrition course under her belt, Rachel Hosie is immersed in the wellness scene and here to answer all your burning questions. Whether you’re struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.
Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world’s most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she’s always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.
This article was co-authored by Alexandra Janelli. Alexandra Janelli is a Certified Hypnotherapist, Anxiety and Stress Management Coach, and owner and founder of Modrn Sanctuary, a holistic health and wellness facility in New York, New York. With over 10 years of experience, Alexandra specializes in helping clients push through their roadblocks to achieve their goals by utilizing her hypnotherapeutic-based approach. Alexandra holds a BS from the University of Miami. She graduated from the Hypnosis Motivation Institute with an Advanced Training Graduate Diploma in Hypnotherapy and Handwriting Analysis. Alexandra is also a Certified Life Coach from the iPEC Coach Training Program. She has worked with Academy Award Nominee Actors, world-renowned photographers, singers, top-level executives, and professionals across many sectors of business. Alexandra has been featured on MTV, Elle Magazine, Oprah Magazine, Men’s Fitness, Swell City Guide, Dossier Journal, The New Yorker, and Time Out Chicago.
There are 16 references cited in this article, which can be found at the bottom of the page.
This article has been viewed 109,904 times.
Anxiety disorders are the most common form of mental illness in the US, so you’re not alone.  X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Anxiety and depression also frequently come hand and hand, so chances are if you have anxiety, you have depression, and vice versa. We know that dealing with anxiety and depression is no fun. Fortunately, there are ways you can decrease your anxiety and depression, such as through making lifestyle changes and trying different coping techniques. Give some of the ideas on this list a shot to help yourself start feeling better today.
The reality is that we cannot overcome it. We can accept it, treat it, and heal.
- What Is Anxiety?
- Find a therapist to overcome anxiety
Author’s note: This is not an article about how to practice self-care and take a bubble bath until your anxiety goes away. This is not going to be a quick and easy how-to guide for feeling better. But this post will be real, and that’s what we all need.
One of my favorite lectures to present at work is about “emotional wellness.” While vague and all-encompassing, the topics that continuously come up are relationships, self-worth, and dealing with depression and/or anxiety.
Toward the end of my lecture a few weeks ago, one of the audience members asked, “But how do you overcome depression?”
I was taken off guard by his question, which seemed almost impossible to answer in the moment. But then I realized how significant the wording that he used was. The semantics of the word choice “overcome,” especially when used in a sentence about something as severe as depression or anxiety, was incredibly significant here.
The etymology of the word “overcome” goes back to Old English times. It is synonymous with “prevail over” and “defeat.”
But we don’t defeat depression. We don’t defeat anxiety. We don’t prevail over addiction or any other co-occurring disorder. We don’t power our way through it to not have to deal with it anymore. Before we do anything, we need to accept that we have it.
For most of us, this is incredibly difficult. We live in a culture that prizes independence, autonomy, and “overcoming” adversity. We are taught from an early age to pull ourselves up from our bootstraps—a term that actually represents something that is impossible, but that’s neither here nor there.
We are conditioned to suppress our emotions, “man up,” and move forward. We are told over and over to “let it go” and “just don’t let it affect you.” This is unhelpful.
First, we come to a place of acceptance. There are numerous resources online, if you are uncomfortable seeing a psychiatrist or doctor, to assess whether or not you are struggling with clinical depression or anxiety. Take an online assessment. Schedule an appointment. See a medical or psychiatric practitioner. Find out what you’re dealing with.
It’s important to note that many of us experience situational depression and anxiety. This is very different from clinical depression and anxiety. The symptoms are less severe, persistent, and relentless. Our response is a human one, one that most people would have to a difficult or painful situation. However, I find that many of us minimize our symptoms and say, “This will pass,” but wait for days and weeks and months and it never does. Be honest with yourself about how long you have been struggling with this.
At that point, we find out if we need help. If you’re in a 12-step fellowship, like many of my readers are, let me be very clear: practicing the 12 steps and praying about mental illness does not dissipate that problem. If I had a broken arm, I wouldn’t go to AA to fix it. If I have an emotionally broken arm, like a mental health disorder, I cannot pray it away. I need to seek outside help. This means therapy, psychiatry, etc.
- What Is Anxiety?
- Find a therapist to overcome anxiety
If you have depression and anxiety, the good news is this: treatment for these conditions exist. But we can’t accept treatment if we can’t accept that we actually have a problem. Again, it’s very similar to the process of accepting addiction and alcoholism in the 12 Steps.
So what do we do?
We find a good therapist in our area. We utilize word of mouth, which is the best way to find a good therapist. And we get to work. Therapy may be enough. We may illuminate some of our core issues and find that most of our symptoms are behavioral, not chemical imbalances in our brain. If that’s the case, stick with therapy. Don’t quit once you “feel better.” Often, when our crises are minimized, that’s when the real work in therapy begins.
Maybe therapy isn’t enough. Maybe the clinical depression is so severe that you lack the energy and drive to even get out of bed. Maybe the anxiety is so crippling that you can’t reach out for help and even acknowledge the severity of the panic attacks you are having.
It’s of the utmost importance to talk about these feelings. Shame blocks us from acknowledging our pain and dealing with it effectively. So again, we need to first admit that we are struggling. If you don’t feel comfortable confiding in a close friend or family member, reach out to someone on social media who you know is familiar with these issues and has sought their own help. If that’s still too personal, go on PsychologyToday.com and find someone in your area who can help you professionally.
Anxiety Essential Reads
3 Ways to Cope with High-Functioning Anxiety
Psychobiotics for Anxiety: What the Research Tells Us
Chances are likely, depending on the severity of your symptoms, that you may benefit from being on medication. If you’re thinking, “Nope, absolutely not—I don’t want to rely on anything,” then I’ll challenge you with this: Is your quality of life getting better each day, or you struggling to make it through the day? Is your own contempt about medication, prior to investigation, really worth it? Have you done your research on anti-anxiety and depression medications, such as SSRIs, to the point where you know enough about them, or are you making a blanket statement that you refuse to take medications?
Ask yourself these difficult questions. For me, it was incredibly helpful to be working with a therapist who I trusted and with whom I developed a strong rapport with before making these decisions with her help and guidance.
We don’t overcome depression; we don’t prevail over anxiety. We accept that we have them, and we treat them effectively. We can’t think our way out of a clinical or chemical issue. We can’t “self will” our way into happiness, groundedness, and wholeness.
There is so much freedom in surrendering to the stark truth that we can’t do this on our own.
This post became way more clinical than I had intended it to be, but I found that after posting a poll on Instagram about what topics people want to read about, “overcoming depression and anxiety” beat out the other topics by a landslide.
Depression and anxiety are not reflections of weakness. There are people trained to help and assist you through this scary and dark part of your life. And if you’re still reading this, there’s something in you that knows you could benefit from some help. I’m so glad you’ve stuck with this post for long enough to identify that in yourself.
This article was co-authored by Peggy Rios, PhD. Dr. Peggy Rios is a Counseling Psychologist based in Florida. With over 24 years of experience, Dr. Rios works with people struggling with psychological symptoms such as anxiety and depression. She specializes in medical psychology, weaving together behavioral health programs informed by empowerment theory and trauma treatment. Dr. Rios uses integrated, evidence-based models to provide support and therapy for people with life-altering medical conditions. She holds an MS and Ph.D. in Counseling Psychology from the University of Maryland. Dr. Rios is a licensed psychologist in the state of Florida.
There are 12 references cited in this article, which can be found at the bottom of the page.
This article has been viewed 35,994 times.
Depression and anxiety are difficult illnesses to face. Coping with either or both can feel like an insurmountable task at times. But with the right medication, open communication, and proper dieting and exercising, you can begin to fight both depression and anxiety.
Certified Hypnotherapist & Anxiety and Stress Management Coach Expert Interview. 27 August 2020.
- Your family doctor can help you by listening to your symptoms, referring you to a specialist, and possibly prescribing medication.
- Therapies such as CBT (Cognitive behavioral therapy) and DBT (Dialectal behavioral therapy) can help you counter negative thoughts and learn strategies for handling rough times.  X Research source
- Making the step to get professional help can be difficult if you are depressed. Feeling bad because you can’t control your mood on your own is normal. Making the decision to get help is a positive action which will help you to begin fighting depression and anxiety.
- Look for therapists or doctors who you like and feel comfortable with. Don’t be afraid to interview several before picking one you like.
Peggy Rios, PhD
Counseling Psychologist (Florida) Expert Interview. 18 December 2020. To do that, it can help a lot to stick to a regular routine before bed each night. In addition, stick to the same bedtime and waking time each day.
- Try practicing relaxation exercises at night if you are having a hard time falling asleep like meditation.
- Drink chamomile tea or try melatonin if you are experiencing insomnia.
- If you have depression and anxiety, getting adequate rest can be difficult, but is also very important. Try keeping a sleep routine that puts you in bed at the same time each night. Aim to sleep for 8 hours.  X Research source
Dark nights, desperate to fall asleep before you fall apart? Mornings without motivation, when you struggle to leave your bed? Overthinking every little thing whilst losing control of everything?
Many people dealing with depression and anxiety believe they will never feel better and that nothing and no one can help them. They want to know how to get rid of anxiety and depression but they feel trapped in a dark tunnel – and they don’t realise there are tools available to help them find their way towards the light. Sadly, many people with depression and anxiety disorders don’t come forward to seek help and spend the majority of their lives suffering.
But anxiety, depression and their underlying causes are very treatable with medications, psychotherapy, and lifestyle changes.
Combinations that cause misery
The incidence of developing depression in addition to an anxiety disorder is high — almost half of all people with major depression also suffer from severe and persistent anxiety. Depression and anxiety are mental illnesses that are frequently co-occurring with substance abuse such as alcohol and drug addiction. The relationship between the disorders is bi-directional, meaning people who abuse substances are more likely to suffer from anxiety and depression, and vice versa.
The three tend to work together creating a cycle of suffering. Substance abuse can not only put you in a depressed state but the process of obtaining and taking a substance often causes anxiety and shame which leads to further depression. A depressed state can cause people to try and escape with the only way that they know how, through substance abuse…and the cycle continues.
Symptoms of Depression
- Low mood
- Lack of interest in enjoyable activities
- Increase or decrease in appetite
- Insomnia or hypersomnia
- Slowing of movement
- Lack of energy
- Feelings of guilt or worthlessness
- Trouble concentrating
- Suicidal thoughts or behaviours
Symptoms of Anxiety
- Excessive worry
- Being easily fatigued
- Trouble concentrating
- Sleep disturbance
- Muscle tension
- Panic attacks
If you compare the two lists of symptoms, you can see that there is some overlap. Sleep problems, trouble concentrating, irritability and fatigue are symptoms of both anxiety and depression. Many of these symptoms can also be seen as a result of substance dependency and abuse.
Comorbid Anxiety and Depression Treatment
Admitting that you have a problem and seeking help is the first step to conquering depression and anxiety. Often the root cause of these feelings can stem from past trauma, grief or substance abuse. An experienced therapist will work with you to examine these causes and determine an appropriate approach to treatment.
The treatment should be tailored to a specific diagnosis. A treatment plan for a diagnosis of depression, an anxiety disorder and substance addiction should be designed to help a person manage and reduce the symptoms of the disorders, often at the same time. The identification of all of the underlying causes and psychological factors that build to create these afflictions is the first step on the road to recovery.
Some people may have a disorder that causes most of the distress, and it is important to address it first. For example, if a person has developed PTSD due to a highly traumatic experience, they might be unable to begin treatment for depression until they confront and process their trauma. In other cases it is difficult to tell which set of symptoms is predominant, so treatment of both may start at the same time.
CBT is often used to treat anxiety, depression and addictions. CBT can teach people to manage their fears, anxieties, and depressive symptoms by figuring out what’s really causing them. People also learn how to take control of their emotions. CBT works to replace negative and unproductive thought patterns with more realistic and useful ones. These treatments focus on taking specific steps to overcome anxiety and depression. Interpersonal therapy, problem-solving therapy and in some cases hypnotherapy can also be effective treatments.
Medications may be prescribed to help treat conditions. Symptoms of depression and anxiety disorders often occur together, and research shows that both respond to treatment with selective serotonin reuptake inhibitor (SSRI) and serotonin norepinephrine reuptake inhibitor (SNRI) medications.
Exercise can also help both depression and anxiety disorders as it releases chemicals in the body that make you feel good, and help you relax. Taking just a 10-minute walk may alleviate symptoms for several hours.
Relaxation techniques such as meditation and mindfulness have been proven to ease symptoms of both anxiety and depression and boost your quality of life.
The Road to Recovery at The Dawn Rehab Thailand
The Dawn offers highly personalised treatment for substance addiction, depression and anxiety that is tailored to suit each client’s unique requirements. We offer a holistic, non-religious approach and have an onsite detox centre with medical support available around-the-clock.
Having treatment for anxiety and depression at The Dawn will not only allow you to work with a team of highly experienced, licensed experts and medical professionals but there’s the benefit of your treatment being a quarter of the cost of similar treatments offered in rehab centres in Australia or the UK.
Contact us today to receive a no-obligation assessment to find out how we can help.
Sadly, many people with depression and anxiety disorders don’t come forward to seek help and spend the majority of their lives suffering. But anxiety, depression and their underlying causes are very treatable with medications, psychotherapy, and lifestyle changes.
Table of Contents
How do you treat mental illness without medication?
Simple daily practices such as meditation or adding to a list of things you’re grateful can help boost mood and overall well-being. Meditation can have a range of beneficial effects such as lowering stress levels and helping people to become more aware of their thoughts and reactions.
What can you take that’s natural for anxiety and depression?
Six Natural Remedies for Anxiety and Depression Drink green tea instead of coffee. Experiencing intense, short bouts of anxiety can raise your blood pressure and stress your heart. Regular exercise. Omega-3 fatty acids.
Can you completely treat depression?
Depression is the same way. There’s no cure for depression, but there are lots of effective treatments. People can recover from depression and live long and healthy lives.
What is the 3 3 3 rule for anxiety?
Follow the 3-3-3 rule.
Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm. Whenever you feel your brain going 100 miles per hour, this mental trick can help center your mind, bringing you back to the present moment, Chansky says.
What are 5 symptoms of anxiety?
Symptoms Feeling nervous, restless or tense. Having a sense of impending danger, panic or doom. Having an increased heart rate. Breathing rapidly (hyperventilation) Sweating. Feeling weak or tired. Trouble concentrating or thinking about anything other than the present worry.
Can anxiety be cured permanently?
Since it’s a natural part of the human condition, anxiety is not completely curable. But feeling anxious should be a temporary state that resolves when a stressor or trigger has passed.
What are the 5 signs of mental illness?
The five main warning signs of mental illness are as follows: Excessive paranoia, worry, or anxiety. Long-lasting sadness or irritability. Extreme changes in moods. Social withdrawal. Dramatic changes in eating or sleeping pattern.
How do you self treat anxiety?
How can I help myself? Talk to someone you trust add. Talking to someone you trust about what’s making you anxious could be a relief. Try to manage your worries add. Look after your physical health add. Try breathing exercises add. Keep a diary add. Complementary and alternative therapies add.
Can anxiety be cured naturally?
Untreated anxiety can get worse and cause more stress in a person’s life. However, anxiety is highly treatable with therapy, natural remedies, lifestyle changes, and medications. A person may need to try several combinations of therapies and remedies before finding one that works.
Can anxiety be cured without medication?
The even better news: Many people respond well to anxiety treatment without medication. They find that their condition can often be managed entirely, or at least in part, with lifestyle changes and holistic therapies.
How do I stop thinking about anxiety?
5 quick ways to cope with anxiety Question your thought pattern. Negative thoughts can take root in your mind and distort the severity of the situation. Practice focused, deep breathing. Use aromatherapy. Go for a walk or do 15 minutes of yoga. Write down your thoughts.
What causes the depression?
Research suggests that depression doesn’t spring from simply having too much or too little of certain brain chemicals. Rather, there are many possible causes of depression, including faulty mood regulation by the brain, genetic vulnerability, and stressful life events.
What are the dangers of depression?
People who are depressed are far more likely to have other chronic medical conditions, including cardiovascular disease, back problems, arthritis, diabetes, and high blood pressure, and to have worse outcomes. Untreated depression can even affect your immune response to some vaccines.
Does depression make your body hurt?
Depression is a mood disorder diagnosed by tell-tale symptoms such as fatigue, lethargy, or poor sleep. But depression may manifest itself in physical aches and pains that offer no obvious cause, such as unexplained chest pain, muscle ache, trembling, or hot flashes.
Generalized Anxiety Disorder (GAD)
- Understanding GAD
- Tips to Manage Anxiety and Stress
- Myths & Realities
Try these when you’re feeling anxious or stressed:
- Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
- Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
- Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
- Get enough sleep. When stressed, your body needs additional sleep and rest.
- Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.
- Take deep breaths. Inhale and exhale slowly.
- Count to 10 slowly. Repeat, and count to 20 if necessary.
- Do your best. Instead of aiming for perfection, which isn’t possible, be proud of however close you get.
- Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
- Welcome humor. A good laugh goes a long way.
- Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
- Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
- Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
- Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.
Fitness Tips: Stay Healthy, Manage Stress
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.
- 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
- Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
- Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
- Recruit an “exercise buddy.” It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
- Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.
How quickly can depression be cured?
Contrary to what many people think, you can get rid of depression very fast.
It is important to appreciate this, because if you think that getting rid of depression will take a long time, no matter what you do, then you will predictably struggle with depression much longer.
Does it always take a long time to stop being depressed?
The belief that it always takes a long time to get out of depression is a self-fulfilling belief.
Here’s how it works: when you think that it always takes a long time to stop being depressed, no matter what you do, you feel more powerless and helpless about your situation. This creates feelings of greater stress and anxiety, which contributes to depression.
Furthermore, you don’t appreciate yourself or your capabilities, since you’re not appreciating that you can do things to get rid of depression faster. This translates into lower self confidence and lower self esteem, which also contributes to depression.
And, finally, when you believe it takes a long time to get rid of depression, no matter what you do, you are less motivated to do things that would help you stop being depressed, like improving your thinking and lifestyle.
The predictable result of all of this is that if you believe it will take you a long time to stop being depressed, y ou will experience a long struggle with depression, although you might not appreciate the role that your self-fulfilling belief played.
Can you get out of depression quickly?
The great news is that you can get rid of depression very quickly, depending on what you do.
Remember, as the placebo effect proves, the most important factor for getting rid of depression is to improve your thinking. If you just improve your thinking, you will already feel better and start getting out of depression.
But if you improve your thinking with other positive changes that you’ve learned about (exercise, sunlight, sleep, omega 3, enjoyable social interactions), you will get rid of depression very fast.
This is because the benefits of these positive changes reinforce each other to create a very powerful upward spiral in your life.
How to cure depression fast
To understand how you can easily create an upward spiral that helps lift you out of depression, consider an example of how different positive changes affect one another:
- When you think more positively, you feel more upbeat and energized, which makes it easier for you to exercise.
- When you exercise, you enjoy greater clarity of mind and feel better overall, which makes it easier for you to think more positively.
- When you think more positively, you also enjoy great peace of mind, which makes it easier for you to enjoy restful sleep.
- When you sleep restfully, you feel refreshed and clear-headed, which makes it easier for you to think more positively.
- Also, the better you sleep, the more energy you have to exercise, and the more you exercise, the easier it is for you to get a good night’s sleep.
As you can see, these positive changes are all connected and reinforce one another. Each one is great and beneficial on its own, but when combined they’re far more powerful.
Indeed, when combined they create a powerful upward spiral that lifts you out of depression.
The more of these positive changes that you combine, the faster the upward spiral.
How quickly can you get over depression?
When you consider all this, it is ultimately up to you how fast you get rid of depression, since you have the power to combine positive changes that will help you get rid of depression faster and easier.
The best thing to do is to turn eliminating depression into a game, where you see how quickly you can get rid of depression by combining the 6 depression-free changes you learned about.
If you did all these things every day, you could definitely eliminate depression in a month, provided you eliminated enough depressing thinking. No doubt about it.
Want to do it faster than this? As crazy as it might sound, you could even get out of depression today, if you replace enough thinking that makes you depressed with thinking that makes you happier and depression-free.
If this sounds impossible or “unrealistic” to you, that’s fine. But here’s the thing: you’ll never know what amazing things you’re capable of achieving, if you never try.
For this reason, starting today, challenge yourself to see how quickly you can get rid of depression by improving your thinking and making other positive changes in your life.
You are here:
How quickly can you recover from depression? Learn the best quick fix for depression. Once you know how to lift depression quickly and safely, it’s easy to do.
- Dr Kanhaiya Kachchhawa 12 Aug 2021
How to get rid of medicine in depression and anxiety
Depression and Anxiety is a serious problem as it attacks directly to the mind of any human being. However, psychiatrists are dealing with the problem with severe medicines, therapy, and unique treatment sessions. But as we all know, taking medicines for the whole life is not acceptable, so people keep on searching how to stop depression’s medicine in the way that it does not harm their overall health again.
If you are also one of them searching for the same issues then you will find the solution in this blog, as Dr. Kanhaiya from Bikaner, Rajasthan has shared his years of experience in letting people know that it is possible to stop the medicines of depression and anxiety. However, he also said that there is a proper process of stopping the medicine. If patients follow the whole process accurately, then there is less possibility of hitting the depression again to their mental health.
Here are some basic rules shared by Dr. Kanhaiya to stop the medicines of depression and anxiety completely.
1. Stop medicine slowly
There is no doubt in saying that depression is a virus and it affects the overall health condition. Medicines for such problems are very necessary but if you find that your depression stages are stable from the last 6-8 months then you can think about stopping the medicines but under your psychiatrist’s supervision. Do not start to avoid the medicines completely. There should be a plan of eliminating the dose slowly and after a few months makes it null so that it does bother your mental health. According to Dr. Kanhaiya, there are few steps that you can follow to come up from such medicinal issues. Here are the steps:
• First, limit the dose of medicines for one time and follow it for the next 20 days.
• The next step is to cut down the dose limit for another time and again follow the process for the next 20 days. This will help in making your body habitual of consuming a small portion of medicines regularly.
• Start to take it on alternate days and then stop it slowly.
This is the correct process of avoiding the medicine as it will help you to get rid of them completely. Psychiatrist says that if you completely start to avoid the medicine from the first day then you may have to face the side-effects or anxiety & Depression can again surround your mind.
2. Know the root cause of depression
Until and unless we can find the basic reason for any disease, the treatment can become impossible. It is very important to know about the root cause of depression and anxiety. Psychiatrist Kanhaiya says that the basic reason for having depression is the negative thoughts in our mind which are created due to the neuronal pattern of our mind. It is very common to hear from patients with Depression that they have stopped the medicine and for about 2 years they were fine but now again facing the same problem. It happens because the neuronal pattern has not been treated properly. To treat it properly, it is important to eliminate the negative thoughts and surroundings of the mind. If you want a proper solution to remove this root cause then it is advised you take Cognitive behavioral therapy (CBT). Let’s know more about CBT:
• Cognitive-behavioral therapy (CBT) takes at least 6-8 months to transform the neuronal pattern.
• It is a slow but successful therapy that helps in converting negative thoughts into positive ones.
• It also helps to eliminate or dispute the negative thoughts that come to mind very often.
• This is a logical process that has gained several successful cases in normalizing the minds.
• Helps to come up from depression and stops medicines without affecting mental health.
If you want to learn more about Cognitive behavioral therapy (CBT), then join the course of the therapy launched by Dr. Kanhaiya. When you participate in CBT session classes then you will learn many positive things to get rid of depression. There is a detailed description of the therapy provided step-to-step which is easy to understand. Joining the course will not only help in your personality development but you can also treat yourself as a self-therapist. So, if you want to bring positive vibes to your mind then you are most welcome to join the course.
In this blog, you came to know how to stop the medicine with a slow process without affecting mental health again. Along with that, CBT helps in eliminating the root cause properly to spend a depression and anxiety-free life forever. This is one of the very important blogs for those who have been struggling with the medicines of depression and anxiety for many years.
How to Calm an Anxious Stomach: The Brain-Gut Connection
Ever wonder why you get “butterflies” in your stomach before doing something stressful? Or why you feel like your stomach is “tied in knots” after an argument? Ever had a meeting with a toilet that went longer than expected and it wasn’t caused by anything you ate? Stomach problems are one of the most common symptoms of stress and anxiety.
Researchers have identified a powerful connection between the gut and the brain. Like the brain, the gut is full of nerves. It contains the largest area of nerves outside the brain with the digestive tract and the brain sharing many of the same nerve connections.
Whether it’s a single nerve-wracking event or chronic worry and stress over time, stress can exact a physical toll on your digestive system. When you are anxious, some of the hormones and chemicals released by your body enter your digestive tract, where they interfere with digestion. They have a negative effect on your gut flora (microorganisms that live in the digestive tract and aid digestion) and decrease antibody production. The resulting chemical imbalance can cause a number of gastrointestinal conditions.
Common stress-related gut symptoms and conditions include:
- stomach cramps
- loss of appetite
- unnatural hunger
- Irritable Bowel Syndrome (IBS)
- and peptic ulcers
Once you suffer with one of these conditions, the condition itself can become a source of anxiety and greatly impact your quality of life. I have had many patients who experience diarrhea for example, who develop a fear having accidents in their pants which makes them afraid to leave their home or go certain places. If you experience stomach cramps or indigestion, you might become fearful of these symptoms causing you to limit where and what you eat which could impact your social life.
Six Tips for Reducing Stress and Anxiety
- Although stress is a normal part of life and impossible to avoid, there is good news. You can manage your stress so that it reduces its impact on your stomach. Here are six tips that can help you reduce stress AND the related tummy troubles.
- Take short breaks and breathe. When done right this can really help. Every couple of hours, stop what you’re doing and do one minute of slow, quiet deep breathing. You’ll be amazed at the results. Your breathing should be very slow, silent, and through your nose. Push your stomach out when you inhale and let it deflate as you exhale.
- Just say “no.” Trying to do everything and please everybody all the time is a surefire recipe for stress. Know your limits and when you’re close to reaching them, don’t accept additional responsibilities.
- Exercise or do yoga. Physical activity is a great way to reduce stress, even if it’s only for fifteen minutes a day. When you exercise your body releases chemicals called endorphins which interact with receptors in your brain and trigger a positive feeling in your body.
- Instead of stressing over things you can’t control focus on the things you can control, such as how you choose to react to problems. Your reaction is your choice, including how you react to your stomach issues. Accepting stomach problems will reduce your anxiety and curb your symptoms. Worrying about your stomach, only makes your symptoms worse.
- Listen to a guided relaxation exercise daily. You’ll not only feel relaxed while doing it, but most people also experience a sense of calm that lasts for hours afterwards.
Seek the help of a therapist who specializes in anxiety. It’s often too difficult to deal with chronic worry and complicated anxiety on your own. A skilled Cognitive Behavioral Therapist will know what to do. You can find a therapist at ADAA.org.
It takes effort to reduce stress and its impact on the stomach. These suggestions can work if you implement them correctly and if you make them a daily priority. However, expecting immediate results and 100% absence of symptoms will only increase your frustration and symptoms. Acceptance of some degree of stomach discomfort is important.
Finally, take a look at your diet. Certain foods are known to irritate the stomach. Consult a doctor and try the recommended medical treatments. Many stomach disorders cannot be resolved with stress reduction alone. You must address the biological, psychological and social aspects when trying to resolve gut related problems.
PhD Candidate, University of Cambridge
Olivia Remes received a PhD studentship from the NIHR.
University of Cambridge provides funding as a member of The Conversation UK.
Do you have anxiety? Have you tried just about everything to get over it, but it just keeps coming back? Perhaps you thought you had got over it, only for the symptoms to return with a vengeance? Whatever your circumstances, science can help you to beat anxiety for good.
Anxiety can present as fear, restlessness, an inability to focus at work or school, finding it hard to fall or stay asleep at night, or getting easily irritated. In social situations, it can make it hard to talk to others; you might feel like you’re constantly being judged, or have symptoms such as stuttering, sweating, blushing or an upset stomach.
It can appear out of the blue as a panic attack, when sudden spikes of anxiety make you feel like you’re about to have a heart attack, go mad or lose control. Or it can be present all the time, as in generalised anxiety disorder, when diffuse and pervasive worry consumes you and you look to the future with dread.
Most people experience it at some point, but if anxiety starts interfering with your life, sleep, ability to form relationships, or productivity at work or school, you might have an anxiety disorder. Research shows that if it’s left untreated, anxiety can lead to depression, early death and suicide. And while it can indeed lead to such serious health consequences, the medication that is prescribed to treat anxiety doesn’t often work in the long-term. Symptoms often return and you’re back where you started.
How science can help
The way you cope or handle things in life has a direct impact on how much anxiety you experience – tweak the way you’re coping, therefore, and you can lower your anxiety levels. Here are some of the top coping skills that have emerged from our study at the University of Cambridge, which will be presented at the 30th European Congress of Neuropsychopharmacology in Paris, and other scientific research.
Do you feel like your life is out of control? Do you find it hard to make decisions – or get things started? Well, one way to overcome indecision or get going on that new project is to “do it badly”.
This may sound strange, but the writer and poet GK Chesterton said that: “Anything worth doing is worth doing badly.” And he had a point. The reason this works so well is that it speeds up your decision-making process and catapults you straight into action. Otherwise, you could spend hours deciding how you should do something or what you should do, which can be very time-consuming and stressful.
People often want to do something “perfectly” or to wait for the “perfect time” before starting. But this can lead to procrastination, long delays or even prevent us from doing it at all. And that causes stress – and anxiety.
Instead, why not just start by “doing it badly” and without worrying about how it’s going to turn out. This will not only make it much easier to begin, but you’ll also find that you’re completing tasks much more quickly than before. More often than not, you’ll also discover that you’re not doing it that badly after all – even if you are, you can always fine tune it later.
Using “do it badly” as a motto gives you the courage to try new things, adds a little fun to everything, and stops you worrying too much about the outcome. It’s about doing it badly today and improving as you go. Ultimately, it’s about liberation.
Forgive yourself and ‘wait to worry’
Are you particularly critical of yourself and the blunders you make? Well, imagine if you had a friend who constantly pointed out everything that was wrong with you and your life. You’d probably want to get rid of them right away.
But people with anxiety often do this to themselves so frequently that they don’t even realise it anymore. They’re just not kind to themselves.
So perhaps it’s time to change and start forgiving ourselves for the mistakes we make. If you feel like you’ve embarrassed yourself in a situation, don’t criticise yourself – simply realise that you have this impulse to blame yourself, then drop the negative thought and redirect your attention back to the task at hand or whatever you were doing.
Another effective strategy is to “wait to worry”. If something went wrong and you feel compelled to worry (because you think you screwed up), don’t do this immediately. Instead, postpone your worry – set aside 10 minutes each day during which you can worry about anything.
If you do this, you’ll find that you won’t perceive the situation which triggered the initial anxiety to be as bothersome or worrisome when you come back to it later. And our thoughts actually decay very quickly if we don’t feed them with energy.
Find purpose in life by helping others
It’s also worth considering how much of your day is spent with someone else in mind? If it’s very little or none at all, then you’re at a high risk of poor mental health. Regardless of how much we work or the amount of money we make, we can’t be truly happy until we know that someone else needs us and depends on our productivity or love.
This doesn’t mean that we need people’s praise, but doing something with someone else in mind takes the spotlight off of us (and our anxieties and worries) and places it onto others – and how we can make a difference to them.
Being connected to people has regularly been shown to be one of the most potent buffers against poor mental health. The neurologist Viktor Frankl wrote:
For people who think there’s nothing to live for, nothing more to expect from life … the question is getting these people to realise that life is still expecting something from them.
Knowing that someone else needs you makes it easier to endure the toughest times. You’ll know the “why” for your existence and will be able to bear almost any “how”.
So how can you make yourself important in someone else’s life? It could be as simple as taking care of a child or elderly parent, volunteering, or finishing work that might benefit future generations. Even if these people never realise what you’ve done for them, it doesn’t matter because you will know. And this will make you realise the uniqueness and importance of your life.
FREE financial success hypnosis recording download http://jakeshypnosis.com
** DEMO THE 2ND MIND NEUROPROGRAMMER @ http://TheSecondMind.com
Anxiety and The Law of Attraction & How To Get Rid of Depression (MUST WATCH!!)
In this video we discuss anxiety and the law of attraction, how to get rid of depression, depression and the law of attraction, how to use the law of attraction to stop depression, how to use the law of attraction to stop anxiety, how to stop feeling depression, how to stop depression…
how to improve your ability to use the law of attraction and communication with the universe.
Most people block the law of attraction because they do not understand how to talk to the universe and use the secret better.
There are certain tricks to using law of attraction to easily manifest what you want, but you need to learn how to talk to the universe.
Most people struggle with law of attraction because they’ve never properly understood how to talk to the universe to use the law of attraction.
And most people struggle with LOA because they do not understand how to use it. So I share my biggest takeaways so you can apply it to your life easily.
In this video you’ll learn how to use the law of attraction, understand it better, and apply it to your life.
The first step is to understand that you’re always using Law of Attraction. Most of us spend our whole lives doing it unconsciously.
We use unconscious negative affirmations as a technique that holds us back from what we want in life.
You have to become conscious of your affirmations and begin to use positive thinking techniques to feel what you want before you have it. It’s a constant affirmation meditation to visualize success and feel it in your nervous system.
This is how you use positive affirmations to reprogram your subconscious mind, how to visualize images, how to visualize what you want, and how to create what you want as a reality.
You’ve noticed some changes lately. Maybe you feel sad, hopeless, or donвЂ™t get any joy out of activities that used to be fun. Sounds like depression, right?
Maybe that’s not all. Sometimes you’re worried, afraid, and just plain uneasy. Isn’t that a sign of anxiety?
Not so fast. ItвЂ™s normal to have ups and downs or to have things youвЂ™re concerned about. You might be going through a difficult time. Your doctor can help you figure out if itвЂ™s actually a condition and what would help.
Depression and anxiety are like flip sides of the same coin, says therapist Nancy B. Irwin, PsyD. “Being depressed often makes us anxious, and anxiety often makes us depressed.”
If you have both conditions, there are lots of ways to get help.
Talk Therapy (Counseling)
A professional therapist can develop a plan to treat your anxiety and depression at the same time.
Some types of therapy that can help are:
- Cognitive behavioral therapy. It teaches you to adjust your thoughts and actions.
- Interpersonal therapy. It shows you how to communicate better.
- Problem-solving therapy. It gives you skills to manage your symptoms.
You can find a therapist who specializes in these through the Anxiety Disorders Association of America. Or ask your doctor for a referral.
Your doctor may prescribe an antidepressant drug that treats both depression and anxiety symptoms, such as an SSRI (selective serotonin reuptake inhibitor), an SNRI (serotonin-norepinephrine reuptake inhibitor), or others such as bupropion and mirtazapine.
Some examples of SSRIs are:
- Citalopram (Celexa)
- Escitalopram (Lexapro)
- Fluoxetine (Prozac, Sarafem, Symbyax)
- Fluvoxamine (Luvox)
- Paroxetine (Paxil)
- Sertraline (Zoloft)
- Vilazodone (Viibryd)
Some examples of SNRIs are:
Examples of bupropion include:
- Wellbutrin SR
- Wellbutrin XL
Tell your doctor about all your symptoms so they can decide which is best. Also mention any supplements you take, even if they are natural, in case they could affect your treatment.
It may take a few weeks or months for your medicine to work. You may have to try a few different kinds before you find one that’s best for you.
ItвЂ™s a proven mood-booster thatвЂ™s good for your body and mind. Exercise also raises your self-esteem and confidence and can improve your relationships. And itвЂ™s considered to be a treatment for mild to moderate depression.
“Even a brisk walk can jump-start the endorphins,” which are chemicals in your brain that help you feel good, Irwin says.
High-energy and frequent exercise is best. Aim to do it at least 3-5 times a week. If you need motivation, go with friends or join a group, suggests psychiatrist Ken Braslow, MD.
Give yoga, meditation, and breathing exercises a try.
Meditating for just 2-5 minutes during the day can ease your anxiety and lighten your mood, says psychiatrist Sheenie Ambardar, MD. She suggests trying any of these simple strategies:
- Focus on your breath.
- Make a picture in your mind of a beautiful image.
- Repeat a simple word or mantra, like “love” or “happiness.”
Check Your Diet
DonвЂ™t let comfort food put your eating habits out of balance. Anxiety and depression often trigger cravings for carbs, Braslow says.
Choose lean protein with a little bit of healthy fats to feel more satisfied and calmer. And fill half your plate with fruits and veggies. Limit or avoid sugar, caffeine, and alcohol.
Strong relationships help you feel better. Reach out to family and friends and let them know what youвЂ™re going through so that they encourage you.
You can also join a support group, where you’ll meet people who are going through some of the same things you are.
Take Some Steps on Your Own
Get organized. “Less clutter in your physical surroundings, email inbox, and to-do bucket will help your mind be more at ease,” Braslow says. You donвЂ™t have to tackle it all at once. Make a plan to work on one area at a time.
Make new goals. Is there something youвЂ™ve always wanted to do, or a place you want to go? Create a step-by-step, realistic plan to make it happen.
Do something meaningful. Get involved in an activity that feels important to you. It may be athletic, political, spiritual, or a social cause where you can volunteer. Look for something that gives you a sense of purpose.
Be creative. Direct your focus into something constructive. Rediscover your strengths. If you have a long-lost talent or interest, dive back into it. Braslow suggests trying poetry, music, photography, or design.
Read a good book. It’s a great way to relax. ThereвЂ™s even research that shows that reading books on spirituality or psychology may boost your mood.
Nancy B. Irwin, PsyD, therapist.
Sheenie Ambardar, MD, psychiatrist.
Ken Braslow, MD, psychiatrist.
Saeed, S. American Family Physician, April 2010.
Anxiety and Depression Association of America: “Treatment.”
University of Minnesota: “Anxiety & Depression,” “What Types of Psychotherapy Are Helpful for Anxiety and Depression?” “What about Prescription Medication and Treatments for Anxiety and Depression?” “What Lifestyle Changes are Recommended for Anxiety and Depression?”
MedlinePlus: вЂњBupropion,вЂќ вЂњVilazodone.вЂќ
FDA: вЂњKHEDEZLA (desvenlafaxine) Extended-release.вЂќ
Depression is not about laziness but it’s a medical condition and discouragement. Now a day’s depression is almost everyone’s problem. Depression can be suicidal so you have to get rid of it. There are many symptoms of depression such as irritable mood, sleeping too much or less, anxiety, low self image etc.
In this article you will know about what should you do when you are depressed and how should you get rid of it. Tranquility will lead to better health and higher levels of productivity. So it’s very easy to stay calm in depressed situation.
Try these tips when you are feeling depression and anxiety:
- Find meaning of yourself
- Set positive goals
- Attend pleasurable events
- Take enough sleep
- Eat healthy food
- Forget past and live in present
- Take exercise
- Forgive others
- Build healthy relationships
- Welcome humors
- Get lesson from failure
- Listen to music
Find Meaning of Yourself
The first step you have to follow is to find meaning of yourself. Serve something bigger to find personal meaning. Find small ways to serve others. You must try to not live in isolation. Find small ways to help others to stay connected with people. You will find inner peace to serve others. Finding yourself and happiness is linked to find meaning. Therefore knowing what we want is way to finding ourselves. Try to accept present to overcome the state of depression.
Set Positive Goals
Your set goals defines that what you want and what you want to be in your life. some people always show depression in setting goals in their life because they think that they are unreasonable. So always try to set positive goals and workable goals to make a sense of accomplishment. Let me tell you that how you can set positive goals.
- Don’t depend on others
- Set the goals that you can control
- Try to avoid overwhelming goals
- Set goals according to your present situation
- It should be manageable
- Measurable and realistic
Don’t compare your goals with others and try to be realistic and judgmental in setting goals. So it must be kept in mind that your goals should be your priority not others.
Attend Pleasurable Events
Events bring enjoyment in your life. Events can be of many shapes e.g. it can be marriage, birthday, engagement, success celebration etc. if you live in depression and anxiety and you want a peace in your life you must attend pleasurable events of yourself or others. You must celebrate every happy moment of your life. Gathering with others will help you to reduce your stress and anxiety. A healthy hobby and gratitude makes you feel happy and through this you can get rid of state of depression. Try to celebrate every moment and everyday of your life to live a happy life.
Take Enough Sleep
Sleep is the best mediation to relief stress and depression. Taking enough sleep and little sleep can be a cause of depression. Try to maintain a balance in your sleep. Take sleep of 8 to 9 hours daily. Imbalance in sleep feed depression and makes your life full of stress. You don’t feel healthy and unable to do work efficiently with less sleep. So take a proper sleep and make it priority.
Health is so precious to us. There is only one body that will always be with you. So it is your responsibility to take care of your health and body. If you take unhealthy food it will affect your body and cause a state of depression. By the choice of healthy food you can fight with depression and keeps you fit and healthy. Major part of your health depends on what do you eat. If you eat healthy food like fruit, vegetables, nuts and meat you can treat or prevent any problem, anxiety and depression. Nutrients and vitamins strengthen your body so add these in your diet. Invest yourself in good and healthy food to maintain a happy life. Lavender is very precious in a sense of anxiety. You can use lavender oil to relief stress and depression. It relax your muscles.
Forget Past and Live in Present
Don’t cry for past. Let the past go and prepare yourself for better present and future. Time heals all the wounds. Your past is your teacher. It is bitter truth that some people always live in past and destroy their present and future and they become depressed of their situation. They don’t look forward and cry for past and live a depressed. Let it go and move ahead. The past is unchangeable but if you learn from past you can change your present. If you know your mistakes you can be happy and prepare yourself for a good life. So keep focus on your present to get some big in your future.
Take Exercise Daily
Exercise is also a best way to relief depression. Try to take out time of 30 minutes daily from your busy routine for exercise. Go for a walk daily to keep yourself healthy and fresh. Exercise changes your mood and brings positivity in your life.
When you live in a feeling of revenge you can’t be happy in your life. You always feel depressed when you don’t try to forgive others. In a state of revenge you not only keep others in depression but you also keep yourself in depression and can’t live a peaceful and happy life. so build a habit of forgiveness.
Healthy relationships keep you happy in your life. Cut out negative thoughts and negative people from your life. Unhealthy relationships are also a cause of depression so try to keep you connected with positive people to avoid depression. Stay connected with positive thoughts to bring a change in your focus, thoughts and life.
Always keep smiling. Find humor in every situation and enjoy that moment. Laughter boosts your immune system and allows you to feel better naturally in a state of depression. You can see funny clips, movies, videos, cartoons to relief depression
Get Lesson From Failure
Failure is an opportunity to success. When you get fail don’t lose hope or feel depressed. Try to get lesson from it to get better result in the next turn. Take it another opportunity to build new ways, rethink and reconsider.
Listen To Music or Spend Time With Nature
Music is a best way to change your mood and symptoms of depression. Listen to music can build positive thoughts and makes you feel better. Nature is also another way to change your mood. When you feel depressed you can spend time in nature for inner peace.
Hope this article will be helpful when you try to get rid of depression. You can use these methods to live a happy life. Try to enjoy every moment of your life!
FDA Approved & Covered by Most Major Insurers
FDA Approved & Covered by Insurance
Depression Triggers: What Are They and How to Cope with Them
- August 25, 2020
- by W. Nate Upshaw, MD
Want to beat depression for yourself or a friend?
W. Nate Upshaw, MD
Dr. William Nathan Upshaw is the Medical Director of NeuroSpa TMS®. Since receiving training from the inventor of TMS Therapy nearly a decade ago, Dr. Upshaw has been a pioneer, champion and outspoken advocate of TMS Therapy. Dr. Upshaw’s holistic experience in the field has transformed him into Florida’s leading advocate for widespread accessibility to TMS Therapy.
The term “triggered” has entered our national vocabulary as a general reference to sore spots in a person’s psyche that result in emotional outbursts, particularly in conversations about politics. We’ve all seen the PTSD “triggered” memes. However, there’s a much more serious use for the term “trigger.” In psychology, a trigger is a stimulus or condition that prompts a relapse of depression. A depression trigger can be something simple or a complex series of events.
Although a depression trigger isn’t the root cause of a person’s depression, triggers can cause a recurrence of depression. It’s important to understand one’s triggers, as depression tends to be recurrent. People who have lived through one depressive episode are 50 percent more likely to endure a second episode, and the likelihood of recurrences just goes up after that. A recurrence of depression, called a relapse, can often be prompted by events or situations like the ones below.
These are all examples of common depression triggers:
- Stress . Stress is a common depression trigger. Feeling overwhelmed can make us feel hopeless and out of control. We have to learn to establish clear boundaries and say no when we’ve already got a full schedule of things to get done.
- Sensitive times of the year . Times like anniversaries, birthdays and holidays can be very hard. People are reminded of good times in the past that won’t come again and loved ones who are no longer in their lives
- Illnessor injury . An injury can cause a relapse into depression, especially an injury that limits a person’s mobility. Chronic illnesses that flare up from time to time, are also antecedents for depression.
- Financial stress . Money problems can trigger depression and other major mental illnesses. The stress and worry associated with even minor money issues have been shown to lead to an increased risk of depression and anxiety .
- Problems at work . Work stress can prompt a depressive episode. Often, work stress comes from heavy amounts of work coupled with feelings of helplessness and an inability to change one’s situation. That’s also a common feeling in depression.
- Relationship difficulties . Relationship problems can include those related to marriage and partnership, or those between family members. The closer the relationship, the more potential for depressive thoughts to emerge.
- Poor sleep . For many people, trouble sleeping is a herald for an oncoming depressive episode. This is especially true for bipolar disorder, in which insomnia can trigger either a depressive or manic episode. People with depression rely on getting healthy restful sleep daily, and even a few nights of poor sleep can signal the onset of a depressive episode.
- Substance abuse. Many abused substances work paradoxically; that is, they have stimulant and depressant effects. Alcohol is a central nervous system depressant, but many stimulants, like methamphetamine, produce serious “crashes” when a person refrains from using them. Another issue is a relapse from sobriety into active addiction. A relapse can send a person into a sharp downward arc that can lead to suicidal thinking.
- Trauma, grief, or loss. Grief can send people into a deep depression that can last for months or years. Losing someone close is also a very common trigger for depression.
- Seasonal Changes . Seasonal Affective Disorder (SAD) is a real condition in which the shift from the long days of plentiful sunshine found in the summertime give way to shorter, darker winter days. This seems to evoke depression in some people, due to the disturbance in their circadian rhythm .
Coping with Your Depression Triggers
To manage your depression triggers, you have to develop a good sense of what situations and stimuli make your depression worse. Psychotherapy can be a great help in getting a better understanding of what makes you uniquely vulnerable to depression. The following steps can also help you gain control of your depression triggers.
- Identify your triggers and the circumstances in which you experience them.
- Evaluate how you usually deal with your triggers. Identify what works and what doesn’t.
- Imagine how the situation would ideally develop when you encounter a depression trigger. Imagine the best-case scenario and an acceptable scenario. What would it take for each scenario to come about? What changes would you have to make to take away a trigger’s ability to bring about a relapse into depression?
- Identify who can help you defuse your triggers. Who can you enlist to help you avoid a relapse into depression?
- Write your plan down. Make it as simple as possible, but make sure to put it into writing. Putting a behavioral plan into text helps make it a reality.
Many depression triggers cannot be avoided, but they can be planned for. Having a support system of people to rely on when things get rough is a critical part of increasing resilience to depression. Seeing a mental healthcare professional regularly is also a vital part of all mental health plans.
Transcranial Magnetic Stimulation for Depression
There are many treatments for depression, including medication and psychotherapy. Since 2008, transcranial magnetic stimulation (TMS) has been used as a rapid, painless and non-invasive treatment for depression. TMS therapy uses targeted magnetic pulses to stimulate areas of the brain that affect mood, helping you get back to your best life in a matter of weeks. Most people experience no side effects and receive lasting relief from depression. The best part is it’s covered by most major insurance companies, Medicare and TRICARE.
This blog post is meant to be educational in nature and does not replace the advice of a medical professional. See full disclaimer .
A study by a team of researchers at Bath University in the UK found how people can improve their mental health and significantly reduce their anxiety and depression.
The method is simple and consists of taking a break from social networks for at least a week.
For some study participants, this meant freeing up around nine hours per week, which they would otherwise have spent scrolling Instagram, Facebook, Twitter, and TikTok.
The results of the study published in the American journal Cyberpsychology, Behavior and Social Networking show that a social media break for just a week has significantly improved people’s well-being, greatly reducing the symptoms of depression and anxiety.
For the study, the team of researchers selected 154 people between the ages of 18 and 72 who used social networks every day, into either an intervention group, where they were asked to stop using all social media for one week or a control group, where they could continue scrolling as normal.
At the beginning of the study, participants were tested for anxiety, depression, and well-being. People reported that they spent an average of 8-9 hours a week on social networks.
One week later, participants who were asked to take a break had significant improvements in well-being, depression, and anxiety than those who continued to use social media, which suggests the break led to a short-term benefit.
“Scrolling social media is so ubiquitous that many of us do it almost without thinking from the moment we wake up to when we close our eyes at night.
We know that social media usage is huge and that there are increasing concerns about its mental health effects, so with this study, we wanted to see whether simply asking people to take a week’s break could yield mental health benefits.
Many of our participants reported positive effects from being off social media with improved mood and less anxiety overall. This suggests that even just a small break can have an impact,” said Dr. Jeff Lambert of Bath University.
After these encouraging results, the research team now wants to continue the study in this area to see whether taking a short break can help different populations (e.g., younger people or people with physical and mental health conditions).
The team also wants to follow people up for longer than one week, to see if the benefits last over time.
Are you suffering from anxiety and depression? Regardless of any anxiety disorder, stress, or depression, there are several things that you can perform to help extensively. Yoga ranks on the top of the list when it comes to helping anxiety and depression. Doing yoga regularly can make you calm and relax and provide the power to face challenges in life without getting restless. Yoga practice mainly consists of effective asanas, meditation, pranayamas, and ancient yoga ideas that can help in strengthening positivity.
Some effective tips of yoga include:
1. Yoga Asanas create a healthy mind and body
It basically involves different body postures that can help you to get a relaxed and healthy body and mind. Yoga postures can help in flushing out toxins from your body, which is a root cause of anxiety and depression. Some of these asanas include:
- Setu Bandhasana
- Janu Shirsasana
- Adho Mukha Svanasana
2. Meditation makes mind relaxed and peace
It is an essential technique that helps in relaxing your mind and provides calmness. When you do meditation regularly, it helps your mind work better by involving small and petty things happening around. Also, you won’t feel distracted by things and become less worried about strange future events.
3. Pranayamas for relieving anxiety:
Performing pranayamas helps in proper breathing that makes mind free from unwanted thoughts, causing anxiety. You can carry out the following pranayamas to get rid of anxiety and depression disorders:
- Bhastrika Pranayama
- Bhramari Pranayama
- Kapal Bhati Pranayama
- Nadi Shodhan Pranayama
4. Try yogic mudra:
Yogic mudras (Hand gestures) is used since ancient times to help in relaxing mind and body from various health conditions related to anxiety disorders. When you start practicing these mudras, it can reduce anxiety and depression.
- Gyan mudra
- Uttarabodhi mudra
- Kalesvara mudra
- Apan Vayu mudra
- Agni Shakti mudra
5. Apply yoga philosophy into your:
Applying yoga philosophies consisting of effective principles like Yamas and Niyamas helps in healthy and happy living. Also, it greatly helps to overcome depression, anxiety, and stress.
6. Prayer makes you anxiety-free:
When you start developing good habits of doing prayer on a regular basis, it creates reassurance and supports you through anxiety. Listening bhajans, chanting, and prayer helps to create positive energy in your mind and body.
7. Stay around positive people
Spending maximum time with people who are positive-minded develops similar thoughts within you. This further helps to change your overall attitude towards life.
8. Try to do things for others
When you only focus on yourself, it leads to anxiety and stress. So, without stressing on what will happen to you, focus on how to help others around you. It will provide you more joy and satisfaction.
9. Live in the present
Thinking past sorrows and fearing unknown future reduces your enjoying time in the present. So, start celebrating every moment now; it will keep you mind peace and calm in the present.
10. Sharing experiences
Discussing your anxiety issues with close friends or family members helps overcome it.
Negative thoughts are one of the hallmarks of anxiety. It’s natural to want to know how to get rid of them because negative thoughts interfere in our ability to live the life we want. Anxiety and negative thoughts are an evil duo that strengthen each other in order to make us miserable. They may strengthen each other, but we are stronger. When we learn how to deal with them, we can get rid of them.
Thought experts from many different disciplines, such as cognitive-behavioral therapy (CBT), acceptance and commitment therapy (ACT), meditation and yoga advise us of the power of our thoughts. It’s what we think about ourselves and the world around us, not actual events in our lives, that aggravate anxiety (Bourne, 2010; Burns, 1999; Imparato, 2016; Mindell & Hopkins, 2009).
You can get rid of negative thoughts and anxiety. It starts with neutral observation.
Anxiety and Thoughts: Observing Your Thoughts and Yourself
Your brain both thinks and observes. With anxiety, the thinking part of the brain seems to completely take over; not only that but thoughts are often predominately negative. Our thinking self analyzes, worries, judges, and has a host of automatic negative thought patterns that contribute to anxiety.
We also have an observing self (Harris, 2008). That part of our brain simply exists. It watches and is aware of both our inner and outer worlds, but it doesn’t analyze, critique, or judge. It is aware of anxiety’s negative thoughts; however, it doesn’t buy into them.
Developing our observing, neutral perspective can help get rid of the negative thoughts of anxiety. This is a learned skill, and with practice we can untangle ourselves from our thoughts, thus reducing their impact and creating space to live well.
Observe Negative Thoughts That Contribute to Anxiety
Specific types of negative thoughts contribute to anxiety. David Burns (1999) shares negative thought patterns, the identification of which is part of CBT.
- All-or-nothing thinking (black-or-white thinking): viewing people, events, and more as one extreme or another;
- Overgeneralization: thinking in terms of “always” or “never;”
- Mental filter: filtering out the positive and dwelling on the negative;
- Discounting the positive: noticing the positive but dismissing it as an exception;
- Jumping to conclusions: automatically assuming the worst;
- Magnification: exaggerating the negative and placing too much importance on it;
- Emotional reasoning: letting negative emotions be in charge;
- “Should” statements: imposing rules on yourself;
- Labeling: using negative words and concepts to describe yourself.
- Personalization or blame: Thinking things are your fault or someone else’s fault.
When you become aware of these, you can begin to step back and just observe the thoughts. They’re there, but you don’t have to believe them.
Words and language have a huge role in anxiety. If we want calming thoughts for anxiety, we need to pay attention to our inner language, the way we talk to ourselves. When we’re constantly berating ourselves, saying things like “I’m an idiot,” or “I’m going to fail,” or “I’m a terrible parent,” we become worried and anxious.
Observation makes us aware of the way we talk to ourselves. Once we know that negative self-talk is behind anxiety, we can become quiet and listen for it. Once we start catching that negative self-talk, we can call it out and get rid of it.
Getting Rid of Negative Thoughts and Anxiety
You now know one important step in dealing with anxiety and our thoughts: observation. The second important step is to replace your negative thoughts with positive, realistic ones.
To merely get rid of thoughts without having something to fill in the gap doesn’t work. Without something new, the brain will go right back to its old thoughts.
Try these tips for getting rid of and replacing negative thoughts that provoke your anxiety:
- Observe your negative thoughts and self-talk.
- Reflect, such as in journaling or artistic exploration, on your inaccurate beliefs.
- Question them and make changes to them, For example, you’re probably not incompetent. What are your strengths, and where do you have success (Five Character Strengths of People Living with Anxiety)?
- Create statements that realistically counter your negative thoughts and self-talk. Such positive statements are known as affirmations, and repeating them multiple times every day teaches your brain to get rid of the negative thoughts and replace them with more realistic, positive ones.
- Practice mindfulness, being present in the moment. Concentrate on what’s happening around you to distract yourself from the negative thoughts.
- Cultivate a sense of awe and gratitude. Connecting to things that are bigger than you, than all of us, is a natural way to counter negative thoughts and anxiety (Flora, 2016).
Increasing your awareness of your thoughts and self-talk is quite empowering because you no longer feel at the mercy of anxiety. When you observe what’s going on in your head and then replace it with thoughts and beliefs that are much more accurate than the automatic thoughts, you are on your way to getting rid of these negative thoughts and anxiety.
POPULAR – GET A 2 HOUR SESSION FROM ME HERE —> click here
Believe it or not, we create Anxiety and Depression ourselves. How fast can we get rid of it depends on how many traumatic episodes we have that are the cause of these two conditions.
Anxiety and depression are very similar conditions. They are a defense system of our body that protected us from experiencing traumatic events in the past. When we were a small baby, or a child, major traumatic events could easily kill us or harm our bodies because as babies, we are especially vulnerable. Even now, when we are grown up, elevated stress raises our hormone levels, blood pressure, headache, and other symptoms. Babies could die from experiencing traumas in full.
Just that is why our unconsciousness erases these traumatic events and stores them deep inside our subconscious pool.
However, the problem is that the pool might get full someday.
People with many repeated traumatic events, get sick much faster than people, whose life was relaxed; they always felt love from parents, environment, etc.
Earlier traumatic events are much more devastating than traumatic events that happen later in our life.
To experience condition like anxiety or depression, we must build many proofs and experience many traumatic events related to these conditions.
Imagine our anxiety or depression being the trees. They have many branches and are very tall and strong.
If we start cutting away branches of the tree, the whole tree starts to get smaller until it collapses.
When we clear these proofs and memories that build up our condition with faster eft tapping, the whole tree dies, falls down.
We might have 10 proofs, memories, but for stronger anxiety or depression usually, people have 50 or more events stored in the subconscious pool.
So when we erase these memories that are building blocks of our anxiety and depression, we start to feel better.
Because each time when we start experience anxiety, we can ask ourselves, why do I feel that way?
And you will see that we have a proof, an answer for that. For example, a 40 yo male has depression because he was bullied on several occasions in primary school. He carries all these memories in his mind and proofs that are the reason why he is depressed. These events are still alive in his mind like they happened today. He has all these proofs why he feels that way, why he is depressed. And only he can get rid of his depression.
A 34 yo nurse has anxiety from spiders because she watched a horror movie when she was just a kid, and suppressed that fear deep inside her unconsciousness. Now each time she sees the spider, she freaks out.
However, the best thing about faster eft is that we are able to erase memories, proofs and traumatic events 100 % for ever with simple focusing on trauma, and tapping it away for ever with faster eft.
That is how it works.
If you want to book a session with me, sign up on this page
Can depression be cured permanently?
Absolutely. There are 6 specific things you can do to get rid of depression naturally, without any drugs, pills, medication, or antidepressants.
The key to getting rid of depression for good is to make these types of positive changes a permanent part of your life.
So don’t think of these changes as temporary changes. Instead, think of them as permanent lifestyle changes — things you’ll do from this moment forward — to become and remain depression-free for the rest of your life.
How to beat depression forever: 6 changes
Out of all these changes, the most important thing that you can do to eliminate depression for good is to change your thinking. Specifically, replace negative thoughts that depress you with more positive thoughts that keep you happier and depression-free.
After all, while there are a variety of factors that can contribute to depression, what ultimately causes depression is your thinking. So make it a priority to always think in ways that keep you out of depression, if you want to never struggle with depression again.
1. Change your thinking
As the placebo effect proves, the most important factor for eliminating depression is to improve your thinking.
So be sure to replace negative thinking that depresses you with more positive thinking that makes you feel better. You can use the Negative Thinking Buster to help you do this.
2. Get a good amount of Omega 3 in your diet
Omega 3 is brain food that helps create a happier brain.
In “The Depression Cure”, Dr. Stephen Ilardi recommends daily taking omega 3 supplements that are molecularly distilled, combine EPA and DHA in a 2:1 ratio, and that provide enough EPA and DHA so that you can get at least 1,000 mg of EPA and 500 mg of DHA daily.
Of course, it’s a good idea to be smart and consult with your doctor before taking any supplements or significantly altering your diet.
3. Go outside & get sunlight
Sunlight sets off chemical processes that naturally help you feel better, healthier, happier, and stronger.
Even just 5 minutes of sunlight each day will help you a lot. Just be smart and wear sunscreen to take care of your skin.
4. Exercise regularly
Exercise helps you elevate your mood fast, and also makes you healthier, happier, stronger, and more energetic overall.
Even just a 5 or 10 minute walk will help you feel better. So strive to get at least some exercise every day, no matter how much it is.
5. Enjoy social interactions
Enjoying connecting with others naturally makes your life more meaningful, worthwhile, and enjoyable.
A social interaction can be as simple as a quick 5 minute call to a friend, or simply saying hello to the person taking your money at the grocery store.
So every day, strive to enjoy connecting with another human being at least once, even if it’s very brief.
6. Get plenty of restful sleep each night
Restful sleep makes you feel more calm, relaxed, clear-headed, energetic, and better, overall, which makes it very important for eliminating depression and staying depression-free.
The amount of recommended sleep varies according to who you ask. While 8 hours of sleep is a common recommendation, you might require more or less.
Ideally, aim for at least 7 hours of sleep every night.
Later in this course, you will learn more about how each of these positive changes helps you become and remain depression-free.
Make permanent changes & remain depression-free for life
One of the most important things for you to understand about depression is that it is not an inexplicable, mysterious condition that simply comes and goes with no rhyme or reason. Furthermore, it is not a condition that you are powerless to do anything about.
On the contrary, if you make the types of changes listed above to improve your thinking and lifestyle (especially improving your thinking above all else), then you can be guaranteed that you can and will eliminate depression. It’s only a matter of time.
Once you stop being depressed, it’s simply a matter of continuing to do these things to remain depression-free.
Indeed, if you find yourself getting depressed again, it’s not a mysterious condition that has returned for no reason at all. Examine your thinking and lifestyle, and you’ll see that you have undoubtedly slipped back into thinking and living in ways that contribute to depression.
The overall lesson is that to become and remain depression-free, make these positive changes a permanent part of your life. This is how to overcome depression forever and never deal with it again.
Make it easier to become & stay depression-free
There are two tools that you can use to make these types of positive changes a natural, everday part of your life, so that you find it easier to become and remain depression-free.
First, use the Daily Happiness Tool. This tool helps you think more positively every day, and it also helps you track what you are doing to be happy and depression-free every day (like getting exercise, sunlight, enjoying social interactions, and more).
Second, you can use the Negative Thinking Buster to eliminate stressful, negative thoughts that are making you depressed.
Remember, the biggest thing that makes you depressed is your thinking, and the Negative Thinking Buster helps you remove stressful negative thoughts for good, so that you become and remain depression-free faster and easier.
So, beginning today, start using the Daily Happiness Tool to become and remain depression-free faster with the positive changes you’ve just learned about.
And if there are specific negative thoughts you’d like to eliminate, use the Negative Thinking Buster to eliminate those thoughts for good.
You are here:
Learn how to never be depressed again. Make these 6 positive changes part of your regular lifestyle to permanently cure depression and always be happier.
I’m guessing that if you’re reading this, you’ve struggled or are struggling with anxiety or depression and you’re looking for hope. Maybe you feel like you’ve tried everything and you just can’t seem to beat it. You’re hoping to find a prayer for anxiety that will fix it all and make it go away. Poof! That nagging, aching, painful feeling inside is now gone and you can go back to normal. Maybe you feel lost, afraid and alone. I bet you also sometimes feel a little guilty that you’re supposed to “ be anxious for nothing ” as a Christian and you can’t seem to get it right. That depresses you, and now you feel like quitting and pulling away from everyone. That was me. I was there, and I was there big time.
My marriage was in shambles. I was shouldering all of the responsibility of raising three kids, two of them teenagers (Lord, help me!) all on my own. Working, cooking, cleaning, carpooling, fixing, financing, supporting, loving, providing—it was all on me. My anxiety was through the roof, and I didn’t know what to do about it. I was trying everything I could think of: counseling, meditation, medication, music, exercise, reciting Scriptures, you name it! Nothing seemed to take it away. Don’t get me wrong, it was definitely helping to do these things. I started to see the world in color again. I learned to use the tools I needed to get myself centered again. But I just couldn’t make it past a certain point. I was still struggling. Looking back, one thing I realized I wasn’t trying was “not trying.” Let me explain.
If you search Scripture, you will find plenty of verses on the topic of worry to pick apart. I know because I did it. I was looking for a magic formula to help me conquer it once and for all. In my search, I found something unexpected. You have to pay attention to see it, but in these verses there are instructions from our Father to do nothing. What? Nothing? Yes, nothing.
In Matthew 11:28 NIV , Jesus says, “Come to me, all you who are weary and burdened, and I will give you rest.” He is doing the work here, not us. We just have to come to Him. In John 14:27 NIV , He says, “ Peace I leave with you; my peace I give you …” Are you sensing a theme? He is giving us peace. He is giving us rest. We do nothing. Again in Matthew 6:25-34 NIV , this famous passage tells us not to worry, for God even “clothes the grass of the field, which is here today and tomorrow is thrown into the fire,” so how much more will He take care of us? Here we are told to “seek first his kingdom … and all these things will be given” to us. That’s right—did you catch that? Given!
It wasn’t until I learned to do nothing that I finally found peace.
God is a giver. Some things we just can’t do ourselves, but that is exactly how He designed it. All we have to do is trust Him and come to Him. He does the rest! And you know, all of those things I worried about worked out, one way or another. My self-imposed worry was causing horrible physical symptoms and depression . It wasn’t until I took a breath, rested, truly came to Jesus, got quiet, let go of all the details, told God that I trusted Him completely—and then learned to do nothing—that I finally found peace. My prayers became less about my situation and more about my trust in Him.
If you need to do the same, I highly encourage you to rest. Find a quiet place, away from everyone and everything, and pray this prayer for anxiety and depression. You may want to keep this prayer in your phone or on your mirror to help you remember to give it all to God and wait in expectation. I can promise you this: He will give you rest. He will give you peace. And His answers are infinitely better than anything you could ever come up with. You can trust Him.
A Prayer for Anxiety
I come to You today to ask for help. You are my everything. Lord, I need rest. I give You my worry. Take it, Lord. I accept Your peace, love, and understanding. Help me to turn to You and not to myself, to stop doing and start trusting. Help me to wait on Your answers, because I know that they are good. Give me wisdom, hope, and peace. Thank you, Lord, for Your patience and grace. I love You, and I know You love me so much more than I could ever imagine.
If you’ve ever lamented, “I can’t stop thinking about my anxiety,” take heart. You’re not alone, and there’s nothing wrong with you or the way your mind thinks. This is a common complaint among anxiety sufferers. It happens because anxiety is so all-consuming that it pushes itself to the forefront of our thoughts. It doesn’t have to stay that way. Keep reading to discover how to stop thinking about your anxiety.
Chances are, if you are frustrated by the fact that you keep thinking about anxiety and your anxiety symptoms, you are aware of your thoughts. Congratulations. Believe it or not, knowing that you’re thinking about your anxiety is an important first step in stopping negative thoughts. According to Stephen Hayes (2007), over time, we merge with our thoughts so that they become the center of who we think we are; consequently, we start to see the world and ourselves through our thoughts. Our thoughts are our lens for seeing things.
With anxiety so prominent, we naturally think about it seemingly constantly. Knowing that we’re doing this is an important step as you learn to stop thinking about anxiety. The awareness allows you to proceed to the below tips.
Practice Self-Care to Stop Thinking About Anxiety
When you begin to take care of your whole self, “you become the leader of your thoughts, not the follower of your fears” (Tristan, 2012, p. 62). When we keep thinking about anxiety, we do see the world through anxiety, and worry and fears tend to take over. Practicing self-care strengthens us to take back our thoughts.
Paying attention to what you eat and drink to provide your brain and body with proper nutrition gives brain, and thus mind, a boost (there are even foods that help with anxiety and vitamins for anxiety to try). Proper sleep helps, as does regular exercise. When we are physically well, we are less vulnerable to succumbing to experiences like anxiety, stress, and depression; further, we can stand up to our thoughts and stop thinking about anxiety.
Think of Popeye. To equip himself to fight off his nemeses, he ate well and sang, “I’m strong to the finish ‘cause I eats me spinach. I’m Popeye the sailor man!” He powered up, and he knew who he was. He didn’t think about anxiety but moved forward toward his goals. Channel your inner Popeye.
Be a Distant Observer
Constantly thinking about anxiety entraps us. We become tangled in our anxiety so much that it’s difficult to free ourselves and our thoughts. Difficult, yes, but not impossible. In reality, you are not your anxiety. This fact is helpful as you stop thinking about anxiety.
Begin to just observe yourself and your thoughts from a distance. When you are aware of your thoughts about anxiety, you can catch them. Tell yourself, without judging or berating, “I’m thinking about my anxiety.” Then, intentionally shift your thoughts to something else. This might seem unnatural at first, but with repeated practice, you’ll not only find it easier, you’ll find that you need to do less and less (How to Use Meditation for Anxiety and Panic Attacks).
Being a distant observer combines well with meditation. When you sit in quiet meditation, you can simply let your thoughts come and go. When you notice yourself thinking about anxiety, point it out non-judgmentally to yourself and let it float away. Again, at first your entire meditation session might involve doing this, and that’s okay. It’s part of the process.
How to Stop Thinking About Anxiety: Create a Calm Mind Plan
Borrowing from the idea of a Life Stability Plan (Imparato, 2016), you can create a calm mind plan. This is a plan for replacing thoughts about anxiety with positive affirmations for anxiety relief, which bring a sense of contentment.
As you create your plan of thoughts and action, think of who you are at your core, beyond anxiety. What brings you joy? What induces a sense of peace despite anxiety? What are your strengths? Interests? Use what you love to take the necessary action to replace your thoughts about anxiety with thoughts about the good in your life.
Consider the following elements for your calm mind plan:
- What self-care practices can you incorporate into your everyday life?
- What are some positive activities that you enjoy? Make a list and do at least one thing daily.
- How can you cultivate a sense of awe, an appreciation for something greater, something beautiful that captures your attention and thoughts? Examples include stargazing, water (rivers, oceans, small fountains, etc.), art, music, and much more. Awe “clears away inner turmoil with a wave of outer immensity” (Flora, 2016, p. 52).
- Get outside. Nature calms mind and body and reduces stress. Both soothing and invigorating, nature shifts our thoughts away from anxiety.
Self-care, being a distant observer of your thoughts, and creating a calm mind plan are intentional actions that enhance each other. Together, they comprise an effective plan for how to stop thinking about your anxiety.
Anxiety and Depression are not new words. Anxiety is a feeling of tension, and worried thoughts. But these characteristics have become common during this Pandemic situation. The Covid-19 brings with it many problems, including frustration, anxiety, depression, and stress. As well as, financial hardships, the threat of life, fear of loneliness. During this pandemic, we need guidelines about how we can save ourselves from becoming the victim of tension these days. We will provide you guidance for all types of anxiety and depression, no matter whether it is associated with lockdown or not.
During Covide-19 most humans go into the unknown zone of mind-state. How to get the courage to face such situations. We will provide you information from two perspectives. Physical and spiritual.
Table of Contents
Why a Man becomes a victim of Anxiety and Depression
It is necessary to know about the factors which are become the cause of anxiety and depression. Due to tension and anxiety, your work is affected, your routine is affected. Your health is affected. How can you cure a disease properly without knowing the reason behind this sickness? There are three key factors that carried someone towards sorrows and worries.
3 Main reasons for anxiety
- Fear of Future
- Past sorrows
Now let’s talk in a little bit details about these three reasons of anxiety and sorrow.
Fear of Future:
Mostly, a man becomes depressed due to the fear of future. What will happen? How will I face this problem? These kinds of thoughts about the future become cause of anxiety.
In human life, there are some past sorrows, which a man could not forget. These previous grieves are also a solid reason for anxiety depression.
At Number three, there is frustration that makes you depressed. Pain which you could not reveal. You could not respond to that time. The sadness which you could not remove. The inner pain which have made you restless.
In all of the above three situations, your thoughts tease you. Your imagination is that which do not allow you take rest. Due to these three factors you feel loneliness. You think that there is no anyone who could understand you. Most of the persons become drug-addicted to get rest. But this is not a proper solution.
Now the point is that how can you get rid of this mind of the state. Before this someone can ask a question.
Why should you leave sorrows?
It is a very important question, when a man become addicted to anxiety and sorrow. Sometime he doesn’t want to get out from this condition, because, in this stage, his journey of sadness has converted from idea to anxiety and from anxiety to addiction and from addiction to nature.
The answer is very simple you should leave your anxieties for your vision. Because it’s a biggest hurdle in the way of achieving your goal.
Now let’s talk about how we can get rid of anxiety and sorrow.
4 Techniques to Get Rid of Anxiety and Depression
Take authentic Medicine: If you want to cut down your frustration and want to forget your sorrows, you need proper treatment. There are unlimited supplements are available in the market to channelize your depression. But experts prescribe Diazepam tablets to treat anxiety and sorrows.
Diazepam is used for the short-term treatment. But there are some important things that you should know before taking diazepam tablets. You need to know about risks of abuse and misuse of Diazepam. More details about Diazepam tablets can be found here.
A lot of depression will disappear just with changing perceptions. Think Positive. In these sorrows some are original and some worries are self-created. That man makes with his mind. So first, be positive.
Get proper Sleep
Sleep is a great gift of God to forget all anxieties and worries. When a man sleeps he forgets all of his sorrows. Try to sleep soon at night to make your mind peaceful. If you do not take enough sleep which your body requires then this thing makes your mind tired, and it can make depression worse. For good sleep Diazepam will help you, but use this supplement according to the instructions of the Doctor.
Challenge negative thoughts
Try to overcome negative thoughts. Say to yourself, I am bigger than the challenges that are standing in front of me. I am more powerful than those monsters that are standing in front of me. I am far more-stronger than the strength that is in front of me. God is with me.
Two things are mandatory to challenge your negative thoughts. A man could not come into the valley of certainty from the world of doubts if he had not these two things, and he could not come into the peace from the valley of anxiety. If he has not two things. With these two things you can make your physical and spiritual muscles strong to avoid anxiety and depression.
These two things are Patience and trust. You can challenge your negative thoughts through patience and belief in success.
I hope this post will help you to get rid of anxiety and depression.
You know what it’s like to be afraid of something, whether it be thunderstorms, a trip to the dentist, a stranger at your door, or losing someone dear to you. Fear is a normal reaction that warns our bodies to be careful. Anxiety is a type of fear, dealing more with worry and the future, rather than fearing something that is present.
When fear and anxiety become a pattern in our lives, they become a problem. If your plugged drain in the kitchen sink is a problem, do you ignore it? Of course not. You call a plumber or try to fix it yourself. When fearfulness causes harm to your physical and mental stability, and you find yourself avoiding things that might create more fear, don’t ignore it. When anxiety becomes a debilitating thing that leaves you cowering and sick, don’t try to push it away.
Learn how to overcome fear and anxiety.
The following 6 steps may be your ticket to getting rid of fear and anxiety disorders in your life.
Step 1: Learn More About Your Fear
This first step can be the hardest one, but it’s also absolutely necessary. You can’t overcome a fear that remains hidden in the dusty regions of your subconscious. You must face it. When you turn your face toward a person, you see that person and learn what he looks like and how he is acting. When you turn toward your fear (rather than away from it), you notice things about your fear that you didn’t know before. This awareness helps you overcome it.
To help yourself face your fears and anxiety, try keeping a journal over a period of two or three weeks. Record any patterns you notice. Do your hands turn clammy and your stomach clenches when you hear the doorbell? Do you experience more symptoms of anxiety in the morning or the evening? What do you tend to do when your fears arise? Jot down anything that seems significant. Transferring your fear patterns and symptoms into writing can help demystify them. They are no longer so big and insurmountable.
Most importantly, learning all about your fear gives you an idea of how to counter it.
Step 2: Use your Imagination in Positive Ways
An imagination is a wonderful thing. It gives you power, creativity, and the ability to think outside the box. Unfortunately, an active imagination can be a harmful tool when it causes you to think about negative things. Your imagination can magnify your fears, making your situation seem much worse than it actually is.
Instead of letting your imagination lead you down the dark corridors of fear, purposely use it for overcoming fear.
How do you do that? Pick a calm moment when you are relaxed and not anxious. Close your eyes and imagine yourself in a situation that normally causes fear. For instance, if you are afraid of being lost in a crowded building, picture yourself in a busy airport. Now, imagine yourself handling the situation peacefully. You don’t freeze and begin to cry. Instead, you search for an information desk or a sign that will help you regain your sense of direction. You imagine yourself reaching the correct parking lot, unlocking your car door, and driving safely home without any bad incidents.
The peace you experienced in your imagined scenario can actually help you get through the actual ordeal more peacefully.
Step 3: Use Your Brain in a Different Way than Usual
Your fear and anxiety arise out of a certain part of your brain, and they allow emotion to overcome rational thought. When you feel your fearful symptoms coming forth, try to use a different part of your brain. Think about numbers, for instance. A nurse in the clinic might ask a patient to rate his pain on a scale of 1-10. Use this scale for your anxiety. How anxious are you when 1 is perfectly calm and 10 is your very worst symptom? Stop and analyze. Do you rate your fear at 7? Very good. You can work on lowering that to a 4 or a 3. Try using the next step to lower your fear rating.
Step 4: Focus on Your Breathing
Breathing is more important than you think. Usually, anxiety begins with short breaths. The short breaths cause a number of negative reactions in your body which quickly become an anxiety attack. The key to overcoming those fast outbreaks of anxiety is to control your breathing.
Fortunately, deep breathing is not complicated. Once you have recognized that you are becoming fearful, stop and focus on your breathing. Take a breath in, and then slowly let it out. Make sure your exhale is longer than your inhale. This isn’t just some psychological trick; deep breathing forces your body to physically calm itself.
Step 5: Practice Mindfulness
You’ve heard about mindfulness, but what exactly is it? Mindfulness is a passive thinking activity that allows you to become more aware of your fear. As you learned in Step 1, awareness helps you overcome your fear and anxiety.
Practice these mindfulness tips during some of your less severe times of fear and anxiety. When you recognize your fear symptoms arising, sit down and think about what is happening to you. This is like making a mental journal entry. Observe the symptoms as they arise. Don’t do anything about it. Just sit and keep track of yourself as the moment continues. Being passive raises your self-awareness, and it prevents you from doing the typical things you do when you experience fear. It helps get you out of a rut.
Step 6: Use Nature as Your Therapist
Talking to a therapist is an excellent way to work through your fears and anxiety. However, you can’t always be at your therapist’s office. Try going for a walk outside instead! Natural beauty found in parks, backyards, or wherever something green is growing does help reduce symptoms of fear and anxiety. Nature calms people, reducing stress levels and changing moods from anxious to relaxed. Plus, the physical activity of walking or jogging outdoors requires us to use our brains differently, which can cause a switch from irrational fearful thoughts to clearer thinking that can help overcome the fear.
Would you like to know more? Our counselors at Real Life Counseling can provide real help for your fear and anxiety problems. Please contact us to learn more.