We live in anxious times but that does not mean that we need to be excessively worried and disturbed all the time. If you are a victim of unwarranted and inflated anxiety and depression that stand in the way of leading a happy life, you are suffering from generalized anxiety disorder (or GAD). Here are some ways and tips to deal with anxiety and depression without medication.
Identify the triggers
It is important to recognize the trigger factors that usually ignite anxiety and depression in you. Even though in the mental healthcare field, anxiety and depression are categorized as two separate disorders, many people experience both the conditions concurrently. Physicians often consider them as both sides of the same coin. The victim should be ready to open up and analyze the patterns of the problem and the factors that activate the particular state of fear. Try to observe the issues that prompt anxiety in you and address them. People who suffer from GAD have a tendency to avoid the state of affairs that make them uncomfortable rather than developing the ability to manage them. You can seek the help of a psychiatrist in sorting out these trigger factors and in developing basic social and mental skills to deal with them.
Trigger elements that cause an episode of severe depression or anxiety differ from person to person. Some common factors that are observed to causing anxiety and depression are certain traumatic experience, stress etc. For some people even change in seasons is enough to cause depression. If left untreated, GAD is capable enough to destroy the patient’s quality of life significantly. If you allow anxiety to take over your thinking, it will make daily life impossible.
Indulge in physical exercises to ease anxiety and depression
Exercise helps fight depression and can of course make a big difference. As we know exercise helps in dealing with a host of health problems such as high BP, diabetes, arthritis etc. But many are unaware of the fact that physical movements assist in enhancing mental mood and reduce anxiety and depression. By exercise we donât mean heavy physical exercises involving heavy instruments in gym. Simple physical movements such as walking, playing basket ball, tennis, low impact aerobics, swimming, biking, dancing, washing car, gardening etc. are capable of eliminating all the negative impacts and outlooks. Exercises help you relax and boost the feel good factor in you.
Physical workouts ease anxiety and depression by dipping immune system chemicals that aggravate depression; by enhancing body temperature that helps in calming down; and by discharging feel good brain chemicals known as endorphins. Since social involvement and support increase positive attitude, engage in group exercise sessions.
Practice yoga and breathing exercises
Yoga calms the mind through a combination of breathing and physical poses, and works best to relieve GAD. Yoga is one of the best meditation and stress reduction techniques that are popular now in US. Embrace yoga as a natural way to combat depression and treat anxiety disorders without depending on drugs and other medications. Yoga helps in lifting your mood and modulates stress response systems. It is proved that yoga assists in cultivating greater emotional well being by dropping heart rate, reducing blood pressure, and slackening respiration. It helps in releasing tension and boosts the body’s aptitude to react to strain more flexibly. Yoga can be embraced in your daily life as a potent tool to attain emotional healing and integration. Practicing breathing exercises daily will definitely help you to deal with unwarranted worrying and anxiety disorders.
Boost self esteem
Feelings of worthlessness have often been pointed out as the main reason for depression and anxiety disorders. According to studies, people with low self esteem, are likely to have higher than average levels of anxiety, and vice versa. Do not breed on negative emotions and hold yourself in high esteem. Love yourself and treat yourself as a high worth individual. The truth is that people with low self esteem often think that they will be judged by others negatively and hence will be anxious. This prevents them from freely involving in social activities and will have problem in making friends. Do not keep thinking about some bad experience in past and look forward to a bright future.
Improve sleeping habit
Having a proper and good sleeping habit is vital for anyone’s well being. Lack of sleep will affect physical and mental activities alike. Anxiety, depression, stress and anger can be controlled in a significant manner by cultivating proper sleeping habit. A minimum of six hours of tight sleep is needed for adults to be in a healthy state. The relation between sleep and anxiety are two way: one causes the other and vice versa. Insomnia is very common among depressed, anxious or stressed persons. Getting physically tired by doing exercises may help you in getting good sleep. Stay away from alcohol, caffeine and nicotine that may stand in the way of getting good sleep.
It is better to deal with depression and anxiety by adhering to these natural healing techniques rather than going for medication.
