Between the daily house chores and errands, a person can become anxious due to the constant pressure of responsibilities. And maybe a person has anxiety from his childhood which can affect his mental health in adult life.
Where depression feels like the responsibility of the whole world is on your shoulders. And you constantly lose your mind. You just want to escape somewhere and you become powerless. If you feel you are alone then that is not true. Studies showed by the Anxiety and Depression Association of America, 40 million people, especially adults are the victims of anxiety and depression.
This article will give you an extensive outlook to understand symptoms and strategies to break free anxiety and depression for stable mental health.
Link between Anxiety and Depression
Mental health research proved that anxiety and depression can coexist in one person because they usually can be caused by the same factors. Some overlapping causes published in an article from the American Journal of Psychiatry include:
◊ Genetic Factors
40% of changes in anxiety and depression are related to genetic differences. Often due to some family history, people become more anxious and depressed.
◊ Environmental Factors
Social factors like trauma or suffering from childhood. Relationship difficulties or unemployment in adult ages. People who experience Post Traumatic Stress Disorder due to anxiety are likely to develop depression.
◊ Pain
Backbone pain, nerve pain, and headaches are due to psychological discomfort. These pains are caused by both anxiety and depression. Even different studies suggested that pain has some biological link with anxiety and depression.
Symptoms Of Anxiety and Depression by mental health professionals
According to the American Psychiatric Association, most mental health professionals suggest that anxiety and depression can share some common conditions that overlap with each other:
- Constant feeling of tiredness
- Poor focused
- Constantly lose of mind
- Aggressiveness
- Disturbed sleep cycle
Other possible symptoms of Anxiety:
- State of fear and worry
- Irregular heartbeat, headache, shivering, and stomach pain
- Difficulty in relaxation
- Panic attacks
Other possible signs of Depression
- Constant feeling of sadness and hopelessness.
- Least interest in every little task and activity.
- Loss of appetite or eating too much.
- Thoughts of suicide.
Treatments to break free from Anxiety and Depression for stable mental health
People with both disorders of anxiety and depression should take integrated treatments to treat both disorders at once.
Effective treatment strategies usually involve talk sessions, medication and some healthy lifestyle changes, according to the World Journal of Psychiatry published in 2015. The following are the treatments:
⇒Cognitive Behavioral Therapy
This therapy guides people to challenge their negative thoughts. By using different relaxation techniques to reduce the level of stress. This particular treatment plan some strategic patterns that help in boosting the good mood and suppresses anxiety. Cognitive Behavioral Therapy is also used for treating pain.
⇒ Interpersonal Psychotherapy
This therapy highlights the link between the emergence of symptoms and present interpersonal issues like suffering from past, relationship issues, and avoiding social gatherings.
⇒ Anti Depression Medicines
Medicines like Citalopram, Fluoxetine and Paroxetine which are known as Selective Serotonin Reuptake Inhibitors. These medicines use with the combination of Cognitive therapy to deal with severe anxiety and depression. Serotonin and norepinephrine reuptake inhibitors medicines like Venlafaxine, Duloxetine and Desvenlafaxine are other medications to deal with these mental health disorders.
⇒ Exercise
Exercise can help become a good treatment to get rid of anxiety and depression. The reason behind exercise releases chemicals of good feeling in the brain which boost the sense of feeling good. And it distracts your mind from your negative thoughts, current worries and problems. Walking at least 10 minutes daily can make you feel good and can eradicate the feeling of being anxious and depressed.
⇒ Relaxation Techniques
Meditation with full consciousness is a way of giving instructions to your mind and body to remain in the present and calm your body and mind by sitting silently and following meditation. Deep breathing can relax your mind and body and can improve your mental health for a healthy lifestyle.
Other useful methods to overcome Anxiety and Depression
A lot of methods to handle anxiety and depression to recover from mental health, use one that is suitable for you.
we are explaining more other ways to overcome.
Try to live in the present moment
Anxious and depressive people continuously think about their past regrets and future planning. For good mental health, you should learn the art of focusing on your present and try to make it better. Make small achievable goals on a daily basis and try to complete them. When you set an accessible routine and follow it, you will automatically feel good and satisfied.
Stop comparing your life with others
If you are constantly comparing yourself with others and feeling inferior to other people. If you will not stop yourself from doing this unnecessary comparison, then it will develop a constant state of failure in you and become your familiar position. Instead appreciate your unique qualities and praise them. Ask yourself how you face all difficult circumstances alone without anyone’s help. Value your strength and courage.Tell yourself you are the best version of yourself.You have your own legacy.
Quit complaining and be grateful
If you feel like your life is full of problems you will seek help and empathy from others. If they suggest some meaningful solution then you will reject them as you feel they are not enough for your problems. In this way you start living in a permanent state of complaint and complaining about the same problem again and again. In a complaining mood thousands of neurons are triggered and form a pattern of negative thoughts. Try to think with mindfulness and be grateful. Start practicing and be grateful for small things. In this way you feel good and a sense of fulfillment will develop in your nature.
Conclusion
Anxiety and Depression have become common disorders in the present era. But both of these mental health disorders are treatable. Treatments like therapy and medication along with a healthy lifestyle like exercise and mindfulness techniques, can help you to have stable mental health again. Try to live in the moment, be grateful for little things and quit complaining can become a source of joy and satisfaction.