10 tips on How to fight Depression and anxiety
If you know someone who’s depressed, please resolve never to ask them why. Depression isn’t a straightforward response to a bad situation; depression just is, like the weather.” – Stephen FRY
In the previous post, we have read about why Mental Illness like Depression and Anxiety are 2-3 times more frequent in women. Women is the powerhouse of every family and if she suffers from mental illness then it is a suffering of the whole family and not just a single life.
If a woman is emotionally weak, stressed, she will never be able to give her best to raise a child, to care for the elders and care for herself. For such emotionally exhausted woman, kids bear the harsh brunt and it has a deep impact on growing children and their developing mindsets. It is often seen that in families struggling with mental illness of a woman/mother, it often leave scars on the growing kids.
Thus, we need to ensure that a women’s mental health is not ignored and her wellbeing is protected and cherished. “SHE” is the centre of love, care, productivity, charm of the family and let’s help keep that intact.
Overcoming Depression and anxiety :
1. Consult your doctor and Psychiatrist :
As soon as you feel such recurring symptoms, don’t delay and refer your doctor. Child & Adolescent Psychologist ,Praggatti Rao says, “Consult a psychiatrist in clinical settings to manage Anxiety well ahead of time, else it spirals into Phobic disorders, panic disorders or OCD’s.”
Visiting your doctor should be the first step to sort Mental wellness. Your doctor would resort to no. of questions as : If you have any family history of depression and anxiety? Recurrence rate, sleeping issues, from how long are you facing the symptoms, type of feelings, and basis the analysis, they will suggest for medication/ therapy/combination of medicine + therapy followed by diet change.
Did you know that more than 80% of women diagnosed with depression have been treated successfully? So, never fear and consult.
While medications include Anti-depressants, Cognitive behavioral therapy (CBT), is the most common psychotherapy for depression. It focuses on teaching new ways towards life, optimistic approach and how to cope if you see depression attacking. It also helps women understand the difficulties of relationships and how to handle them in a positive manner.
2. Nutrition :
Many of us would think as to why and how Nutrition is important for Anxiety and Depression.
Avni Kaul, Nutritionist and wellness coach, founder of Nutri Activania, suggests that –
“Nutritional psychiatry and Food Psychology are growing disciplines as a lot of research is showing evidence about foods that help in alleviating depression and other mental illnesses. Food is your fuel to hunger and also the medicine to protect one from several health conditions and diseases.” She further shares with our readers :
- Green Tea has shown to reduce anxiety due to the presence of amino acid L-Theanine as per some studies. All the dark green leafy vegetables are loaded with vitamins and minerals which are important for brain health. Coffee too has been known to lift the mood of the person and can reduce the risk of developing Type 2 Diabetes, Alzheimers and anxiety.
- Increasing the intake of Omega 3 is essential for boosting brain power and mental health.The two omega-3 fatty acids, eicosapentaenoic acid (EPA) which the body converts into docosahexanoic acid (DHA), found in fish oil, have been found to elicit antidepressant effects in human.
- A deficiency of Vitamin B like Vitamin B1(Thiamine), B2 (Riboflavin), Folate and Vitamin B12 has been linked with depression. Recent evidence suggests a link between low levels of serotonin and suicide.
Start reducing your consumption of processed food items as they have additives and are harmful for the body. Reduce the intake of processed sugar and start getting adequate sunlight exposure so that your Vitamin D levels are within normal range. Haven’t you heard people are happy when it is sunny? Hence go out in the sun and eat fortified cereals. SAD (Seasonal Affective Disorder) is a mental condition related to sunlight deficiency.
A small change in the diet can make a big difference to your mood.” Thanks Anvni, for sharing these helpful insights.
3. Speak up, socialize and find a support group to talk to :
Praggatti Rao shares her experience – Talk and communicate to those who help and support you in your hour of stress. Leverage the potential of the most useful emotional net – Family”.
So true. Don’t feel lonely. Most of the depressed people feel dejected, lonely, not-loved. Depressed people can go on for days or weeks without talking to any other person. This isolation is a trigger of further despair and causes a wreck. Hence, just speak to anyone, be it a person selling groceries or your neighbour or a small child in the garden. Start any conversation and you will feel better.
4. Limit your Social media Time :
Talk to your partner and stop letting Inboxes, Likes, Retweets, ruin what you are trying to build ~Tonya Gaskins Jr.
Close Social media for Mental and spiritual maintenance, remember Mental health is way beyond Instagram and Facebook. When Social media is focussed on keeping a constant check on friends lifestyles, their outings, fashion, and to promote a high self-image, it easily leads us to the trap of “Insecurity and jealousy”. As soon as the comparison begins, the feelings of inferiority, inadequacy, insecurity jump in very soon. Comparing ourselves and our real lives to others “reel-social media life” is a very important factor in welcoming anxiety and depression with open hands.
Sometimes it can be a healthy comparison and motivation but more often competitive and “less than” feeling overtakes it. We all have our own slices of problems and mind it that posting smiling glamorous pictures doesn’t always mean that another person doesn’t have their own set of problems. If it would have been so, 2018 wouldn’t have been infected with the famous, rich and public celebrities resorting to suicides. A photo on social media, cannot show you the problem. So, stop any comparison, stay true to your life , focus for its betterment, have healthy quality relationships. Forget being obsessed about “Others”.
5. Pleasure activities :
Engage in activities that gives you happiness and pleasure. A nature walk can be immediate mood booster. If you love dancing, dance crazily. If you had a passion to sketch, do so and sketch out all your emotions. Listen to motivational music. What is stopping you from playing the sport you loved once? Hit the courts/ground and sweat yourself out.
Happiness is a state of mind and you will have to hunt it every day with small things. Hike, trek, look at the beautiful nature and inspiration in daily life happenings. Remember, the water waves hit the stones, once, twice, infinite times. And what happens then? They become shiny pebbles from being mere sharp stones. Be confident of your personality.
6. Remove Toxic People :
Toxic people are really disastrous. True, that it is not easy to throw them out of life, but start working towards it. Talk to people who understand you and support you in positive outcomes. Stop meeting people speaking only “negative about anyone and everyone”. They are mere clutters in our brains. Say bye-bye to not-so-healthy habits in your life. Take a thorough read of the book called “Life” you’ve spent till now and accept where things went wrong.
7. Writing a Journal
Sometimes, we as women are a treasure of unspoken emotions buried deep inside the heart. While very few speak out, most of us don’t find a word for those emotions to flow. In such situations, writing them in our journal or a diary is the best thing. Keeping a private diary is the most effective modes of dealing with fluctuating moods and mood disorders. Once you’ve penned down your feelings, I bet, you’ll feel better, much better.
I myself used to write my own diary whenever heavy emotions used to strike me. I used to cry while writing and by the end, I would see myself in a much better mental and emotional state.
Infact this has resulted in a new stream called “Journal therapy” to help you organize and understand your emotions and thoughts.
8. Meditate, Yoga :
We all today know the benefits of Meditation towards a peaceful and calm Mental health. Yoga is not just to have better physique, but it also lays focus on breathing control, blood circulation, which all helps in elevating the energy and mood. Try for yourself. Indulge in Family Yoga which will give you a quality family time, taking you away from loneliness and giving you a fun of togetherness.
9. Quality sleep & family time :
An unhindered 8 hour sleep is must. Try to get that deep sleep without any thoughts running your mind. It will help you feel fresh. Spend time and go for outings, picnics with kids and family. Forget any gadgets during “Family time” and enjoy the present. This will usher positivity and a new energy.
10. Spirituality :
Could be that atheist out here deny this point. But it is not sitting and doing a puja or being a religious person, if you aren’t. We are talking about reading a spiritual book which has real life lessons and how to face them, as Bhagvad Gita. Try to look at reforming your soul. Spiritualism gives you a faith and new strength. Hearing mantra’s have a great optimistic effect on our minds, if we understand their true meanings. Spirituality gives you the strength to face your difficulties.
Hola Friends! I poured out my heart here. I wish to hear from you all, if you/someone known has been very close to anxiety and depression and what helped them overcome it.
Try to share this and help a soul in need. Live is fun, delete the stress, add love , we all deserve it!