What are the 6 Ways to ease Anxiety and Depression?
Are you frequently worrying about something? You feel uncomfortable daily? How many times you don’t want to wake up in the morning, and you just want to lay on the bed all day all night?
I am a very low self-esteem person. To my friends, I look overconfident, an extrovert, unapologetic.
In fact, I care so much about how people look at me. Do I say something wrong? Sometimes I can’t sleep because of these.
Is this anxiety and depression, and how to deal with it?
Symptoms of Having Anxiety or Depression
If you are having 70% or below, very likely you are encountering anxiety.
- all-time fear and worry
- difficulty of breathing
- Insomnia and not willing to wake up in the morning
- loss of appetite or overindulging in food
- having bad memory, decision making, and concentration
- living in agony
- no interest in any activities
- feeling tired and cranky
- Panic attacks
- a rapid heartbeat or palpitations
- cold-sweating, trembling and shaking
What are the triggers:
- a stressful life – work, family, financial
- genetics – anxiety could run in your family
- imbalance diets
- side effects of medications
- lack of confidence
- phobias, like agoraphobia (fear of people or open spaces) and claustrophobia (fear of small spaces)
- some chronic illnesses like heart disease, diabetes, or asthma, hormones imbalance
- chronic pain (and you are not sure which area)
- overdose caffeine and alcohol
- public/social events
- your unfavorable inner voice, check out how to be a better me, here.
- outer voice is important, choose your friends wisely
6 Ways to ease Anxiety and Depression
1. Go for a walk
Walk 30mins a day can keep your sorrow away. A study conducted in the United Kingdom, “What is the Best Dose of Nature and Green Exercise for Improving Mental Health?”, has found that regular exercising in nature can help improve a good mood and increasing self-esteem.
Walking in nature can massively reduce your worries and sorrows. Walking promotes blood circulations, deeper breathing for better health.
Another study conducted by the University of Exeter Medical School, “Longitudinal Effects on Mental Health of Moving to Greener” has shown that spend a longer period living in nature can rejuvenate inner and mental health.
I love to walk. Walking is a spiritual journey and a reflection of living. Each of us must determine which path to take and how far to walk; we must find our own way, what is right for one may not be for another.
– Edie Littlefield Sundby
2. Let it out- express your thoughts
Learn to be expressive about your thoughts. It is not a must to talk to somebody if you are uncomfortable about it, you can also write a journal, a blog for yourself only. Talking to someone is to let the other person express life from his point of view. You will have more ideas about life. Try talking to someone you can trust.
If you can’t, I feel the same too. That’s normal.
If you prefer talking to anonymous, you can work with a therapist. There are lots of free online sources you can watch and read, or find a therapist for trial before you sign up. One-week free trial here.
3. Strongly believe that you have done your very best
Accept that you cannot control everything. Believe what you have done is what is the best from you. We have to know that not everything is in our control, nothing is perfect.
Imperfections are part of life. Regrets are inevitable. Regrets are part of the learning curve of life.
There are no mistakes in life, only lessons. There is no such thing as a negative experience, only opportunities to grow, learn and advance along the road of self-mastery. From struggle comes strength. Even pain can be a wonderful teacher
― Robin Sharma
4. Smells something nice, it affects your mood
Scents have a lot of functions. It stimulates memories, appetite, it creates imaginations, it brings you to places you have never been, like the lavender farm. Smells enhance food, coffee, and tea tastes.
Smells trigger our memories and emotions. We can recall memories from the scents. Only nice smells bring us back good memories.
Scents are being used to bring back memories of dementia patients, memories lost patients. The reason being scents activate more intensive emotional memories than pictures. Visual in mind will stay 50% only within months, but smells memories can last longer than a year, and it brings back memories.
Aromatherapy can help activate receptors in your brain, potentially easing anxiety.
5. Check Your Diet
Only nutritious food can satiate your hunger. I hate to say that, but it happens to me each time after I crave fried food or snack, each month when I am feeling lousy. You maybe curb your cravings but you will never feel satiated enough.
Food that we should eat more to have enough nutritions for our brain in order to make better daily decisions:
- omega-3 fatty acids like wild-caught deep-sea fish like tuna and wild salmon, almonds
- high-antioxidant food like vegetables and fruits
- dark chocolate, caffeine, and wine (in moderation) good for the heart
6. Meditation – Calm down our mind with breathing
Breath in long and deep. How?
Usually, we breathe by the chest without noticing. How we should breath is to breathe into our stomach, hold it there, and let go bit by bit slowly through the nose or mouth. Only deep breathing can calm ourselves down.
- Go for a walk
- Let it out- express your thoughts
- Strongly believe that you have done your very best
- Smells something nice, it affects your mood
- Check Your Diet
- Meditation – Calm down our mind with breathing
The Last resort – Ask your doctor about medications for anxiety and depressions. If nothing else above can help, perhaps medications can slow down your conditions, by relaxing your body and let you rest more. A good doctor will recommend you, psychiatrist or therapist, instead of just using medicines only to control your conditions.
Any thoughts and suggestions? Do give me some new ideas, so that we can help more people!
Till next time!