Numerous people don’t talk openly about mental health – such as depression and anxiety. But it’s a subject that everyone needs to know about. You might think that holding back feelings can help things get better but eventually things will get worse. The only way to learn how to deal with them is to talk about it.
Anxiety & Depression, what are they?
Depression and anxiety are not just a state of being sad. They’re an illness. They’re serious psychological conditions that affect thousands of people. This illness can take your whole life away. It makes you wonder if there are any positive emotions left inside you.
It questions why you’re existing in this world? Every day you feel worse.
And in the modern world, both depression and anxiety are becoming more and more common. It’s not clear whether this is a sign of a mental illness or a sign of the times.
They need to be treated otherwise this illness can drag you down to your lowest point. The main reasons for depression and anxiety are stress, guilt, anger, shame, pain or trauma, and loss of a loved one.
The different types of anxiety and depression?
They might be two different mental conditions that can cause a lot of distress to people who suffer from them. Depression and anxiety are co-related, both these disorders have the same relation to each other. They have a common cause.
Depression and anxiety can come in many forms and can affect anyone at any time.
Let’s talk about depression first, it comes in different types, and the one you experience is likely to be determined by your genetic makeup, your life experiences, your health, and your coping strategies.
Different types of depression –
- Major depressive disorder, or MDD
- Anxious distress
- Persistent depressive disorder
- Bipolar disorder
- Seasonal affective disorder
- Psychotic depression
- Peripartum depression
- Premenstrual dysphoric disorder (PMDD)
- Situational depression
- Atypical depression
- Treatment resistant depression
Different types of anxiety –
- Panic disorders
- Generalized anxiety disorder (GAD)
- Separation anxiety
- (PTSD)post-traumatic stress disorder
- Obsessive-compulsive disorder (OCD)
- Social anxiety
For those who suffer from depression and anxiety, it is important that they know the symptoms as well as what they can do to prevent it. They’re described as sadness and anxious feelings.
However, they are more than just feelings and both of them can lead to a number of symptoms. In fact, there are some symptoms that are more physical than mental.
Below I have shared some most common emotional symptoms for both anxiety and depression.
The symptoms of anxiety –
- Feeling fatigue
- Problem with concentrating and recalling
- Muscle tension
- Grinding teeth
- Racing heart beat
- Difficulty sleeping
- Feeling restless
- Unsatisfying sleep
- Feeling annoyed
- Constant worrying and fearing
- Panic attack
The symptoms of depression –
- Feeling tired
- Chronic fatigue
- Feeling lazy
- Difficulty in focusing
- Difficulty making decisions
- Poor memory
- Oversleeping or sleeping too less
- Nothing interests you
- Constant feeling of sadness
- Feeling pessimistic
- Feeling anger, restlessness
- Feeling guilty
- Feeling helplessness
- Thoughts like death and suicide
The worst case can result from all these symptoms is attempting suicide.
How does depression and anxiety affect us physically?
According to the Journal of Health Psychology, depression or anxiety can lead to over 40 physical ailments. Depression and anxiety awfully change our physical bodies in some very distinct ways that are very easy to see.
The effect of depression to our body –
- Chronic body aches
- Neurological diseases such as,
- Alzheimer’s disease
- Multiple sclerosis
- Symptoms in children’s
The effect of anxiety to our body –
- Immune system is affected
- Muscle tension
- Chest pain
- Nausea, vomiting & diarrhea
- Heart palpitations
- Dry mouth
- Red chapped lips
- Inside cheek biting
- Social isolation
What do psychiatrists and psychologists do to help these people?
Mental health is a sensitive subject and most people are unsure about what they can do to overcome or help loved ones with mental health issues.
Most people don’t know what to ask? What to say? How to behave with someone suffering from mental health issues and what can ease their illness?
And this is when you know you need to consult with a psychiatrist or psychologist, before things slip from your hand.
Well, what are psychiatrists and psychologists and what do they do?
Psychiatrist is a medical physician who specializes in the diagnosis and treatment of severe mental illnesses that can affect physical health. Psychiatrists usually diagnose and provide medication to help and control the patient’s mental state. These professionals can also provide counselling to patients with mental health conditions.
And, whereas, a psychologist is a person who has a degree in the study of humankind behavior. In simple words, a psychologist tries to understand what makes a person think and behave the way he or she does. Their service involves diagnosing and treating mental health issues too.
These professionals can help people manage or overcome a wide variety of issues. They can help people suffering from mood disorders, stress, trauma and also addiction.
How to tackle them by yourself naturally?
Well, depression and anxiety are surely a severe problem which is affecting approximately 1 in every 4 people.
However, depression and anxiety are not the end of the world, with the right approaches, you can feel better and might overcome the severe mental state.
Well, how? Is it really possible to heal or overcome depression and anxiety naturally? The answer is yes!
Below I’ll share some simple and small steps you’ve to follow – and I assure you, you’ll feel better, think better in no time.
Let’s begin –
- Positive affirmations.
This can be the best medication for your mental health. First understand what your fears are? Then accordingly search for affirmations that uplifts you.
List down the affirmations. Repeat it every morning, before going to bed, whenever possible. Remember positive self-talk is important.
- Open up, Accept and love yourself.
The symptoms of anxiety and depression is feeling hopeless, worthless and thoughts of suicide, why? Since we don’t accept ourselves. And this is why “open up and love yourself”.
- Let go of the feelings that you’re holding in.
Most people out there are hiding something within them. Letting go is not about allowing someone to be out of your life but the feelings you’re holding inside yourself.
We rarely talk about certain feelings, but they affect us all the time, and they’re often the biggest obstacles between where we are now and where we want to be. If you want to build yourself strong, speak up!
- Don’t focus on the bad but count the blessings. Practice gratitude!
We have been programmed to focus on the bad from a very young age. This could be from parents, from friends, from culture or society you live in. It’s no wonder why there are so many depressed people. Wise men say don’t focus on bad rather count the blessings, why?
Well, because the more you focus on the bad you feel more hopeless and worthless. You keep reminding yourself you’re not good enough, you question your own existence? And eventually, you end up feeling more miserable.
So, if you want to change yourself, your life – the only thing right now you need to do is “count the blessings and be grateful” and do what’s more important.
- Remember, it’s okay to feel low sometimes.
Well, see the truth is everybody goes through a bit of a low period from time to time.
Yes, it is totally fine to feel low sometimes but it is not okay to extend the sadness, anger, stress any longer than it requires to be.
Don’t question yourself, why? Why am I always like this? Why do I feel so much pain? Why am I exaggerating? Why does it always happen to me?
Don’t fall prey to your mind’s delusion, which is 80% influenced by social media. Instead take your time, speak up your feelings, heal and come back!
- Set goals which are attainable.
Setting goals is easy. Achieving them is hard. And one of the most common problems for individuals is setting unrealistic or unattainable goals. These unattainable goals lead to frustration and disappointment, which eventually leads to stress rather than depression.
Which is why, the goal has to be specific and measurable, you need to ask yourself “am I clear about what it is and how I will measure it?”
If you can’t answer this in the affirmative, then your goal is too general and too vague for you to take any action to achieve it.
- Create a healthy routine & meditate.
Getting rid of depression and anxiety is a must if you want to live a more prosperous & peaceful life. And a little change in your routine can do wonders in your life.
I know these feelings can be bothersome and you are not sure if you can do anything about it.Don’t worry, it’s all about changing your lifestyle.
It can be easy to get bogged down by our daily rituals but changing them can help you out in the long run.
So, what are you waiting for? Wake up early, meditate, read a book, go for a run and love & accept yourself.
Besides, there are so many ways you can change your mindset and get rid of depression and anxiety. Such as eating healthy meals, getting enough sleep, exercising, talking to people, enjoying nature, doing things that you love and enjoy, avoiding smoking, drinking, stop complaining etc.
What can we do to help someone suffering from anxiety and depression?
Things you can do to help someone suffering from mental health issues. The person might be your friend or family member, here’s what you can do for them –
- Give an ear – listen to them, tell them you’re there when they’re ready to talk.
- Offer to help them find support or a therapist if they’re interested in counselling.
- Take care of yourself – the energy you put into taking care of someone other than yourself can be a daunting task, so make sure to keep your health in track.
- Learn about depression and anxiety on your own.
- Ask them how everything’s and how they’re coping with it?
- Remind them, they’re important to you.
- Set boundaries – it’s not that you have to be available all the time and either way it is not possible. So let them know your schedules and plans. Or else, help them find a hotline number where they can call whenever they need.
Lastly remind them,
“Depression occurs when there is a gap between our expectations and reality. This gap creates a mental pressure on us that eventually results in depression. If you want to get rid of depression then you have to learn to live in the present. It is only when you accept the reality that you will be able to overcome depression”