The Reality Is That We Cannot Overcome It We Can Accept It Treat It And Heal
Authors 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 thats 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 dont defeat depression. We dont defeat anxiety. We dont prevail over addiction or any other co-occurring disorder. We dont 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.
Tone Your Inner Power Daily
Think of your inner power as a muscle just like any other muscle. The more you use it, the more toned it becomes and the more you are able to accomplish. Every time you practice a healthy life strategy, you actually increase your ability to conquer your anxiety. What you couldnt do yesterday, you can do today. With practice, your new skills will become automatic. This is how you create lasting freedom from anxiety.
In the words of Aristotle: We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Give Yourself An Exit Strategy
Sometimes, anxiety is due to feeling out of control. You cant always be in the driver seat of your life, but you can take steps to identify your triggers and cope with circumstances that cause anxiety.
Does the thought of going into a social situation or meeting new people make you want to jump off a bridge? As everyone at a party engages in exciting conversations, maybe you see yourself holding up the wall and counting down the seconds until youre put out of your misery. You drove with friends and cant leave, so you spend the entire night looking like the punchbowl attendant. Its this fear that makes you decline invitations and sleep through the weekends.
But what if you had an exit strategy in place before leaving the house? For example, instead of carpooling with your party animal friends, you could drive yourself. This way, you can leave if your anxiety starts to build and you cant handle another minute of awkward interactions. The more in control you feel, the less anxiety youll have.
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Write Down How Youre Feeling
Jot a few notes to yourself about the things that you have done, not the things you worry about or where you have struggled, Gilliland suggests. Remembering those things help to counter what worry says, which is always negative and catastrophic. We have to balance the conversation so start talking back to anxiety as if it was a person. You have to represent the things you are good at, the things you have done. We need to remember that at times when we are anxious.
Remembering the good is a great way to combat anxiety, as is writing down what youre experiencing.
Stones For Anxiety And Depression 1 Making Kunzite Elixir
This demo shows part 1 of how to access the properties of stones that help with anxiety and depression, namely how to make a Kunzite Elixir. The instructions are also available in the free foundation course, to be found on the CrystalHealingTechniques.com website.The following stones are used in this demo:Isis QuartzKunzite, also known as Hiddenite and Spodumene.Presenter: Vivien SchaperaTextbook: The Complete Guide to Crystal Surgery Website: www.CrystalHealingTechniques.com
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Find Something To Look Forward To
This is a technique I routinely use as an anti-blues vaccination. When Im down I search for something to put on the calendar that makes me happy and excited. Indeed, this 2007 study showed that people get an emotional lift when they contemplate a future fun event, versus looking back on a fabulous activity from the past. Book a trip, buy concert tickets, plan a partywhatever brings a flush to your cheeks and rumble of joy to your belly. My biggest mood-turnarounds arise when I begin a project that can potentially create some good in the world and lead to fulfilling connections. For example, Ive volunteered as a mentor to underserved young women who want to write, sought publishing contracts to write a book, taught workshops, submitted a video to do a TedX talk . The point is: stop continually telling yourself nothing good will ever again happenyouve been there, seen that, done that.
The Upshot: Depression is a diagnosable and treatable condition. Theres no reason to suffer in silence, or to guess whether or not what youre feeling qualifies as depression. Your primary care physician can help direct you to someone who specializes in mental health. In the meantime, heres a guide to the signs and symptoms and a quick assessment quiz. You can also download one of these mental health apps for more information.
*Names of patients are changed
Learn To Recognize Negative Thinking
Sometimes these thoughts can be obvious, such as times when you berate or criticize yourself. Other times, they can be more subtle. You might find yourself engaging in things like catastrophizing or all-or-nothing thinking.
Catastrophizing involves always anticipating negative outcomes. All-or-nothing thinking means that you think of things as either successes or failures with no in-between. Once you get better at recognizing these cognitive patterns, you can start working on some healthier replacements.
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Tap Into Your Spirituality
Religion can be an impactful source of support for many people dealing with depression, but there is no need to join a church, synagogue, or mosque unless you wish to. 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.
Research indicates that an intervention called mindfulness-based cognitive therapy , which combines elements of cognitive behavioral therapy with mindfulness meditation, can be helpful in treating depression and preventing future relapses of symptoms.
Studies also suggest that different types of mindfulness meditative practices can also be effective in the treatment of depression.
There are many different types of meditation, but you can get started with a simple meditative exercise with these steps:
Coping With Depression Tip : Reach Out And Stay Connected
Getting support plays an essential role in overcoming depression. On your own, it can be difficult to maintain a healthy perspective and sustain the effort required to beat depression. At the same time, the very nature of depression makes it difficult to reach out for help. When youre depressed, the tendency is to withdraw and isolate so that connecting to even close family members and friends can be tough.
You may feel too exhausted to talk, ashamed at your situation, or guilty for neglecting certain relationships. But this is just the depression talking. Staying connected to other people and taking part in social activities will make a world of difference in your mood and outlook. Reaching out is not a sign of weakness and it wont mean youre a burden to others. Your loved ones care about you and want to help. And if you dont feel that you have anyone to turn to, its never too late to build new friendships and improve your support network.
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Depression & Anxiety Disorders Are Rising Dramatically
Many rely on therapy and medications to alleviate symptoms, but often this is not enough. Now, we know there has been a missing factor. With the latest scientific advances in neuroscience, nutrition, and the mind-gut connection, we have discovered that how and what we eat greatly affects how we feel, physically, cognitively, and emotionally.
Do The Opposite Of What The Depression Voice Suggests
The negative, irrational voice in your head may talk you out of self-help. However, if you can learn to recognize it, you can learn to replace it. Use logic as a weapon. Address each thought individually as it occurs.
If you believe an event wont be fun or worth your time, say to yourself, You might be right, but itll be better than just sitting here another night. You may soon see the negative isnt always realistic.
A lengthy to-do list may be so weighty that youd rather do nothing. Instead of compiling a long list of tasks, consider setting one or two smaller goals.
- Dont clean the house take the trash out.
- Dont do all the laundry thats piled up just sort the piles by color.
- Dont clear out your entire email inbox just address any time-sensitive messages.
When youve done a small thing, set your eyes on another small thing, and then another. This way, you have a list of tangible achievements and not an untouched to-do list.
All goals are worthy of recognition, and all successes are worthy of celebration. When you achieve a goal, do your best to recognize it.
You may not feel like celebrating with a cake and confetti, but recognizing your own successes can be a very powerful weapon against depressions negative weight.
The memory of a job well-done may be especially powerful against negative talk and overgeneralization.
Focus on times when you feel the most disorganized or scattered.
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The Noonday Demon: An Atlas Of Depression By Andrew Solomon
Focuses on: DepressionType: Feeling Less Alone and Greater Understanding/Research
Solomon calls his book An Atlas of Depression and once youve covered about half of the 688 pages, you start to realize why: this is everything you would ever want to know about depressionthe personal experience of it, the medical experience of it, the pharmacological treatments, the history of it, the cultural interpretations of it, and of course, Solomons own struggles with it. The book is a lot to take in. What carries the book, though, is the combination of how well-written it is, along with the shocking severity of Solomons own story.
Im going to be honest. Ive been reading about depression and mental health for many years. Ive even suffered from some mild depressive episodes myself. I had no idea the depths this thing can reach. This is the only book Ive ever read that makes me understand why a person might choose to end their own life.
Reading Noonday Demon changed a number of my attitudes and assumptions that Ive had about not just depression, but antidepressants, therapy, and mental health. Had I read it while I was depressed, it would have given me more hope and helped me to navigate getting myself out of it.
When Youre Depressed You Cant Just Will Yourself To Snap Out Of It But This Guide To Depression Help Can Put You On The Road To Recovery
As the COVID-19 pandemic continues, many of us are dealing with social distancing, isolation, and lockdowns that make it even harder to cope with symptoms of depression. Whatever your circumstances, though, there are ways to overcome feelings of sadness and despair, improve your mood, and regain a sense of hope. In addition to the tips in this article, you can also find help for depression in our Coronavirus Mental Health Toolkit.
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How To Fight Depression Without Medication
Verywell / Bailey Mariner
For many people living with depression, prescription medications can be life-saving drugs. Antidepressants, such as selective serotonin reuptake inhibitors like Prozac and Zoloft , are the most widely prescribed medication for depression, and while they are often effective, they can have side effects and be expensive depending on your health insurance coverage.
There are many ways to counter some of the symptoms of depression that don’t involve prescription medications. If you have depression, you might like to try managing it naturally without medication or supplement your antidepressant with other options. If so, check out these natural alternatives and then talk to your doctor about which might make sense as part of your treatment regimen.
This article discusses some natural treatments that may help fight depression including lifestyle changes and supplements. It also covers other strategies you might try such as practicing mindfulness or enhancing your home environment.
Tip : Eat A Healthy Depression
What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones .
Dont skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these feel-good foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible.
Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.
Boost your mood with foods rich in omega-3 fatty acids.Omega-3 fatty acids play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements.
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