Ways to overcome depression (essay)
To overcome anxiety and depression, you ought to find out their roots. A common symptom is being nervous and depressed, hence leading to anxiety as well as panic attacks. It is possible to stay away from depression and anxiety disorders if you can practice to calm your mind as you relax. Consider these tips if you want to overcome depression and anxiety:
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'How to Overcome Depression and Anxiety'
Having positive thoughts will limit the possibility of an individual’s feeling anxious, depressed, helpless and irritated. On the hand, negative thoughts can affect work performance as well as daily activities. Being positive is an effective way of relieving anxiety and depression. Do not allow unnecessary issues to stress you.
Some people feel anxious because they have a poor sleeping habit: they work continuously without resting. Getting enough sleep is of great significance as far as dealing with depression and anxiety is concerned. Enough sleep helps individuals to focus and feel fresh so that they may not feel depressed, irritated and tired. So, having enough and quality sleep at night and if possible go to bed as early as possible. In fact, if you can fix your sleep, you will find it easier to fix your life.
Apart from creating good health, exercise has several benefits. During exercise, you will feel good chemicals are being released into the brain. If you develop a systematic exercising program, it will be easier to train the brain to shift away from its focus from just feeling bad.
If you practice deep breathing daily, you will not find it difficult to stay calm, even when you are stressed about something or somebody. With deep breathing, victims of depression and anxiety have clear mind and thoughts, since they are under control.
People use journaling in different ways. You can consider keeping a record of sleeping pattern. Record things, for instance the time you go to bed. With the record, it is easy to determine the sleeping pattern. The same thing can be applied to anxiety and depression cases.
If affirmations are used correctly, they can be tremendously powerful. The best way of using affirmations is saying them out loud. Likewise, for them to be effective, they ought to be positive and always in the present tense.
Keep in mind:
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According to the cognitive behavior therapy, emotions are created by individuals’ thoughts as well as interpretation of events of life. So, moods together with feelings can only be changed by changing or restructuring our thoughts. With positive perspective, you will have a positive lifestyle.
Works Cited
- American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
- Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). New York, NY: The Guilford Press.
- Clark, D. A., & Beck, A. T. (2010). Cognitive therapy of anxiety disorders: Science and practice. New York, NY: The Guilford Press.
- Hofmann, S. G., & DiBartolo, P. M. (2014). From social anxiety to social phobia: Multiple perspectives. New York, NY: Oxford University Press.
- Kessler, R. C., & Wang, P. S. (2009). Epidemiology of depression. In I. H. Gotlib & C. L. Hammen (Eds.), Handbook of depression (2nd ed., pp. 5-22). New York, NY: The Guilford Press.
- Richards, D., & O'Hanlon, M. (2012). Overcoming depression: A step-by-step approach to gaining control over depression (2nd ed.). London, UK: Robinson.
- Seligman, M. E. P. (2018). Learned optimism: How to change your mind and your life. New York, NY: Vintage Books.
- Sharp, L. K., & Lipsky, M. S. (2002). Screening for depression across the lifespan: A review of measures for use in primary care settings. American Family Physician, 66(6), 1001-1008.
- Teasdale, J. D., Segal, Z. V., Williams, J. M. G., Ridgeway, V. A., Soulsby, J. M., & Lau, M. A. (2000). Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. Journal of Consulting and Clinical Psychology, 68(4), 615-623.
- Wolitzky-Taylor, K. B., & Zinbarg, R. E. (2013). Craske, M. G. (Ed.), Specific phobias. In Oxford handbook of psychopathology (2nd ed., pp. 288-308). New York, NY: Oxford University Press.
