Simple Steps to Beat Anxiety Depression

Scientific investigations have suggested that up to 60 percent of depression sufferers also have an anxiety disorder.

Depression and anxiety are two common emotions, causing suffering and feelings of inferiority, despair and worse. Our society today is experiencing an epidemic of stress, anxiety and depression . Some in the medical profession will say most of the population is experiencing some degree of post-traumatic stress disorder!

Imagine feeling drained of initiative and overwhelmed with constant feelings of dread, worry and concerns about the future. This can lead to physical ailments, lower quality of life, and generally intolerable life situations.

Depression, Anxiety , or Both?

Depression may cause an anxiety disorder, or vice-versa. If you have both, you may need treatment, such as medication or counseling, or a combination of both. Anxiety relief programs sometimes provide relief from depression as well.

Some activities or changes to help with depression and anxiety are:

• Relaxation techniques such as hypnosis , meditation , or sound therapy.
• Regular Exercise
• Avoid caffeine, alcohol and drugs
• Eat smaller healthy meals at regular times throughout the day to stabilize blood sugar levels (and avoid sweets)

About Anxiety

Anxiety is a general term, and anxiety disorders include a variety of specific disorders including panic attacks, generalized anxiety disorder, post-traumatic stress disorder (PTSD), phobias (spiders, needles, flying, etc), social fears, presentation anxiety, and more. There is more about anxiety at http://panicsolutions.info/the-difference-between-anxiety-and-panic .

The common symptoms of anxiety include panic attacks, feeling helpless, rapid heartbeat, sudden sweating, thinking that something bad may happen at any moment.

If you have repeated panic attacks, you may be diagnosed with “panic disorder.” There are more criteria beyond the physical/mental state known to you as a panic attack, in order to be diagnosed with panic disorder. Always check with a medical professional if you think you have a panic disorder.

About Depression

You may have depression when a collection of the following (non-exhaustive) set of symptoms is present:

• Constant feelings of sadness
• Feeling tired
• Having a difficult time sleeping
• Always being irritable
• Lower than usual interest in enjoyable activities
• Thoughts of death including suicide

(Note: This article is presented as informational only, and we do not diagnose or treat any disease. If you believe you suffer from anxiety or depression, we recommend you consult with your doctor.)

Natural Treatment for Symptoms of Anxiety and Depression

There is a large body of work concerning how people suffering from Anxiety and Depression can help themselves overcome these debilitating afflictions. Behavioral therapies have been written about that show you how you can manage your problem.

Much of this new research assumes that your problems come from feelings and thoughts, conscious and unconscious, that lead to behavior and actions and other thoughts that are unhealthy or unwanted.

If our thoughts and feelings affect our actions, can’t the formula work in the other direction? Can our behavior affect our feelings, moods, and thoughts? Of course it can! Have you ever heard of, or experienced the “runners high?” During and just after a long run, runners experience a “high.”

Try this – sitting in a chair, slump over, look at the floor for a moment. How does your body feel, what are you thinking? After a moment, sit up, inhale through your nose fully, and exhale fully through your mouth, and look up a little bit. Do you notice a difference in your thoughts, or how your body feels? Which felt better?

Exercise and Anxiety and Depression

It’s been shown that exercise can ease symptoms of depression and anxiety, even a little exercise .

"It's not a magic bullet, but increasing physical activity is a positive and active strategy to help manage depression and anxiety," says Kristin Vickers-Douglas, Ph.D., a psychologist at Mayo Clinic, Rochester, Minn.

Scientists don’t completely understand how exercise reduces symptoms of depression and anxiety. There is evidence showing that exercise raises levels of some mood-enhancing neurotransmitters, boosts “feel-good” endorphins (cause of runners high) and releases muscle tension. Regular exercise helps you sleep better, reduces levels of the stress hormone cortisol, and has other calming effects.

In Summary

Depression and anxiety can be a challenge to manage. There is much help available, and there are others who have come before you and beat them both. Taking those first steps to helping yourself in and of itself can be a great confidence booster. Small successes can lead to bigger ones.

Exercise and diet , which you have control over, can be used to ease your symptoms of anxiety and depression. Consult with your doctor, find a dietitian, read a book, and begin to take steps. Explore the possibilities of what is available to you and begin. Doing something positive for yourself is a healthy strategy. Begin today!

This article cannot, and should not, stand alone as the sole medical or psychological intervention for any disorder. Any individual with a medical or psychological problem should first consult a qualified health care provider for diagnosis and professional advice.