How to deal with anxiety and depression

We are living in difficult times especially with the pandemic is affecting us globally, a lot of people are suffering from depression and anxiety, but it is crucial to have a clear understanding of how to deal with the negative thoughts and emotions and turning them into positive energy.
Depression is more than just an extremely low mood that lasts a long time, it is a serious condition that can affect a person physical and mental health, also it can lead to irritability and emptiness

A depressed person can be described as:
• has less energy to do the daily activities
• Feels like nothing matters.
• Sees life in a very negative way.
• feels like things will never get better
Other symptoms that can be easily noticed such as:
• big changes in weight and appetite
• not being able to sleep enough or oversleeping
• having a sense of guilt or worthlessness
• feeling empty and numb
• negative thoughts which include death and suicide
• having serious problems when it comes to concentrating and making decisions
• withdrawing from close family and friends

There are two types of depression Mild and major, in the case of mild depression, the sadness goes on too long, and very hard to get out of the low mood. When it comes to major depression symptoms are Misery, Despair, it goes on and on and Feeling numb or empty.

What causes depression?

• Situation: such as loss of a friend or a loved one, loneliness.
• Thoughts, it can be one of the following :

1. Unrealistic negative thoughts about your current situation: Seeing only problems and ignoring good things.
2. Unfair negative thoughts about you: Harshly judging yourself, setting high standards for yourself.
3. Unrealistic thoughts about your future: always expecting those bad things will happen.
   • Emotions: Depression usually starts with feelings of discouragement and sadness, but if these feelings continue to grow then that might lead to hopelessness.
   • Physical state: a depressed person usually can’t fall asleep or sleeps too much.
   • Actions: these include
4. Withdrawing from friends and family
5. Neglecting your physical condition: a depressed person usually stop caring eating healthy and they stop caring for themselves
6. Not participating in enjoyable activities: such as playing a sport, listening to music

Anxiety

Anxiety is a feeling of worry, nervousness, or unease that happens when you’re unsure about
What’s going to happen.

When a person suffers from anxiety, you can notice sudden changes in your mind and body for ex-racing thoughts, heart pounding. These changes are only temporary. After a short time or when the situation has passed, the feelings of anxiety usually stop.

When does anxiety become a disorder?
It lasts weeks or months, it’s starting to affect your everyday life and the symptoms don’t go away once the stress is over.

What are the common Symptoms?
Thoughts
• can’t concentrate, focus or feel scattered
• Always thinking about the worst outcomes
• Easily distracted
• Memory problems

Feelings
• Things don’t seem real or they feel strange
• Tense stressed, and uptight.
• Panicky and irritable

Physical
• Painful or tight chest, feeling
• sweating, shaking, or dizziness
• upset stomach
• Tense muscles or body aches

Behavior
• avoid certain people, situations, or tasks
• start things and don’t finish them
• Trouble sleeping

Self-management for depression and anxiety

Social support

What is social support?
It’s the physical and/or emotional support that you get from others (family, friends, co-workers).

There are four types of social support:

Emotional
Provides empathy, concern, trust, love, acceptance, encouragement, or caring.

Informational
Provides advice, guidance, ideas, opinions to help solve problems.

Practical
Provides help like looking after children, cooking, offering a place to stay, or financial help.

Companionship
Provides a sense of social belonging.

Why is social support good for mental health?

• It decreases the stress
• It increases your confidence
• It increases your brain function

Physical Activity

What are the benefits of being active?

Supports physical health.
It lowers your risk of cancer, heart disease, stroke, and high blood pressure.

Supports mental health.
It boosts mood, can lead to better self-confidence

Distracts from negative thoughts.
It helps you focus on positive things

Increases energy.
Activity helps your heart and lungs work better

Reduces stress.
physical activity teaches your body to cope with stress.

Improves sleep.
Regular activity helps you fall asleep faster and sleep longer. Activity helps your heart and lungs work better

Reduces stress.
physical activity teaches your body to cope with stress.

Improves sleep.
Regular activity helps you fall asleep faster and sleep longer.

In the end I would like to wish you all the best. Stay healthy, be active and stay positive no matter what you can do it :)

I would like to thank you all for spending your time reading my post.