Living with anxiety and depression can be particularly challenging. We must develop coping skills that will enable us to manage these problems and enjoy life to the fullest. This article examines 10 easy techniques that can help us combat our despair and anxiety.
There are several methods at our disposal that we can utilize to lessen our symptoms and stress, from going outside and making connections with nature to practising breathwork and keeping a journal.
Practice deep breathing
Exercises that involve breathing and certain breathwork methods can assist to lessen the signs and symptoms of depression and anxiety. Studies have actually proven that practicing breathwork regularly might help to balance our neurological system and lessen stress. There are a number of breathing tips for depression, including four-square breathing, box breathing, and diaphragmatic breathing.
Alternate nostril breathing is another technique you can do. It consists of three easy steps: first, you close off one nostril and breathe in deeply from the open nose; second, you close off the other nostril and hold the breath; and third, you exhale through the first nostril.
Daily breathwork practice can promote feelings of calm and aid in the management of depression and anxiety.
Get moving
Exercise can be a fantastic ally when it comes to dealing with depression and anxiety. It doesn’t have to be anything strenuous.
Making sure you get at least some activity every day can do a world of good. You can go for a walk, a run, bike ride, or do some yoga or stretching.
Connect with nature
Getting outside and interacting with nature can have a positive impact on mental wellness. Take a moment to appreciate the world around you and let the tranquility of nature help lift away your burdens.
Set ‘me’ time
Set aside some time in your day specifically devoted to yourself. It doesn’t have to be anything grand. Just make sure you spend time doing something that brings you joy. Take a bath, read a book, or watch a show.
Focus on positive self-talk
One of the keys to combating depression and anxiety is to recognize the potential for negative thoughts and actively challenge them. Practising positive self-talk is an effective way of reframing harmful thinking patterns.
Start by recognising your strengths and positive contributions that you have made, and focus on your ability to move past challenging situations.
Practise gratitude
It may seem simple, but practicing gratitude can be very useful for our mental health. Taking a second to be thankful for the good things in your life, no matter how small, can have a huge impact.
Keep a journal
Writing about your feelings in a journal can be a huge help to combating depression and anxiety. Writing down how you’re feeling can be therapeutic and can help provide clarity on the issues which may be causing you stress and strain.
Spend time with friends
Spending time with friends and family can really lift your mood and battling depression and anxiety becomes much easier. If you can’t get together in person due to social distancing protocols, try scheduling a video chat.
Eat a balanced diet
Making sure you’re eating a balanced diet can help to reduce stress and boost your mood. Focus on putting healthy and nutritious food into your body. Eating plenty of fruits and vegetables in addition to lean proteins, healthy fats, and whole grains is essential.
Make sure you’re getting enough sleep
Getting the right amount of sleep is important for overall health, which includes mental health. Make sure you’re getting at least 7 or 8 hours of sleep each night so that you can stay focused and alert through the day.
Takeaway
Managing symptoms of depression and anxiety can be challenging, but thankfully, there are a number of simple tricks that we can utilize to help keep these symptoms under control. From getting active to creating some ‘me’ time, to practicing meditation- these techniques can all be used to help keep depression and anxiety at bay.
David Radar, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.
