Do you want to know about anxiety and depression? Then you are not the only person who is going through this serious condition. In today’s fast paced life, problems like mental stress, depression and anxiety have become common. Now it is not a big deal anymore. Because crores of people all over the world are facing this mental problem, no matter what type of person he is, like a student, a job holder, a working woman or even a businessman.
Today’s lifestyle has become such that there is no person who has escaped the grip of these two mental problems. Especially anxiety is such a mental condition in which a person always feels worried, scared or extremely restless. And that too without any apparent reason.
Along with this, depression, which is also a serious problem.
This is such a mental condition in which a person starts feeling despair, sadness and lack of interest in life for a long time. If we face mental problems, anxiety or depression, then gradually this problem starts affecting our physical health as well. Being mentally healthy is the key to a successful life, which inspires us to move forward in life.
In this article, we will try to know how to deal with depression and anxiety and how to move forward in our life as well as bring positive changes in life.
Major causes of anxiety and depression
Anxiety and depression have become a common mental condition today. There can be many reasons behind it. Which can include mental problems, emotional problems and many different reasons. Apart from this, there can be biological, social reasons behind them as well. Let us know what are the major reasons for anxiety and depression.
Biological reasons
Genetics: If any person in your family has faced depression in the past, then the possibility of it increases in the future as well.
Brain chemistry: When there is an imbalance between some important chemicals in the brain like serotonin and dopamine. Due to which internal mental illness can occur. And due to this imbalance, your mood, sleep and ability to sleep can also be affected.
External reasons
Stress: When you are feeling mental pressure in anything like: job worry, fear of exams, tension in relationships, all these reasons also cause anxiety and depression.
Traumatization: Recently, the death of a loved one, any accident, childhood abuse, or domestic violence can also become the root of depression.
Bad lifestyle related reasons
Sleep less: Busy lifestyle disrupts the sleeping and waking routine, if you are not getting enough sleep then it has a bad effect on mental health.
Bad eating habits: Your eating habits also affect the mental condition, which is due to lack of nutrition, consumption of junk food etc.
Distance from society or loneliness: When a person lives his life alone or he starts feeling lonely. Does not feel connected with others, then in such a situation the risk of anxiety and depression increases.
If you are going through all these situations or such problems are coming in your life too, then it is very important to know them. Understand the reasons behind depression and anxiety. This can be the first step to improve your mental health.
Main symptoms of anxiety and depression: Their main signs which should not be ignored
Many times a person becomes a victim of anxiety and depression badly and sometimes it happens gradually, the person does not understand what is happening in his life.
And he does not even know that he needs help. it becomes very important to recognize such mental conditions in time and it is very important to take the right steps at the right time.
Emotional symptoms
- Feeling lonely, empty and sad:Losing all interest in life.
- Fear and excessive worry about anything:Being nervous about anything or being afraid of anything.
- Anger or irritability:Getting angry quickly on any matter or being angry with oneself.
- Lack of enthusiasm, interest or hobby in anything.
Physical symptoms
- Often tiredness and lack of energy: Feeling tired without any kind of physical effort.
- Insomnia:Lack of sleep or sleeping too much.
- Change in appetite: Lack of appetite or not feeling hungry, or feeling too hungry. Often feeling some discomfort in the body, which has no apparent reason or is different from the mental state.
When should you seek professional help::
If you are also facing the symptoms mentioned above or such problems continuously for two weeks or more. If you are performing poorly in your daily routine, then you should also meet a mental health expert.
- Suicidal thoughts in the mind.
- When you lose interest in social life.
- Decrease in day to day performance in your work or studies
As far as mental health is concerned, all the problems related to it can be resolved in time. Also, their treatment is also possible. But it is very important to identify it at the right time so that it can be identified and treated and you can move forward in life.
Most effective and efficient ways to fight depression and anxiety
Mental health can be improved in many better ways, some of which are given below which will not only keep your mood right, but by applying them in your life, you will prove to be effective in maintaining mental peace for a long time.
Include mindfulness and meditation in your regular routine:
- Practice deep breathing regularly You should practice deep breathing for at least 5 to 10 minutes every day. This gives peace to your mind and keeps the mind stable, which reduces stress.
- Benefits of meditation:
You should also practice meditation. This balances the activities in the brain. As a result, you get control over bad thoughts. Meditation helps you a lot in fighting anxiety and depression.
Follow a healthy lifestyle
- Pay special attention to food and regular exercise:
You need to pay special attention to your food. You should focus on a balanced diet. In which only fruits, green vegetables, omega 3 fatty acids and protein rich food should be used.
Apart from this, the most important thing that you should do daily for 20 to 30 minutes of light exercise, walking, relieves you from depression and anxiety.
- Get enough sleep: You must sleep for at least 7 to 8 hours. You have to keep a fixed time for sleeping and waking up. You have to stay away from mobile, TV etc. before sleeping.
Avoid social media and excessive screen time
- Make a digital detox:
You have to decide a time every day or week when you have to stay away from your mobile, laptop and social media. This gives a lot of relaxation to your mind. Due to which you get concentration in your life.
Create a good support system
- Spend time with family and friends: Try not to keep any kind of thing in your mind, definitely share it with your family or your close friends.
- Be a part of an online community or a support group: You have to connect with such people who are facing problems like you, this increases your sense of understanding and support.
Take the help of therapy or counseling
- CBT (cognitive behavioral therapy): This is a special type of scientific technique in which the negative thoughts going on in your mind are changed into positive thoughts.
- When to take counselling: If you feel that you are going through these problems for a long time, then you must consult a specialist.
Take the help of medicines if needed
Professional diagnosis is necessary:- If you are facing any such problem, then first you should consult a good psychiatrist and use medicines only after consulting him.
Daily self-care tips for mental health
To maintain a healthy mindset, you should follow some effective measure
- Do journaling: You should maintain a diary every day in which you can write down the events happening daily.
- Set limits for yourself:Protect your time, energy and personal life. Learn to say no to anyone, and avoid unwanted pressure.
- Start expressing gratitude: You should express gratitude for three things every day. This habit reduces negative thoughts inside you and increases positivity in thoughts.
When to go to a professional
If your problem has been persisting for a long time, you should definitely seek professional help. Some important signs to pay attention to
- Feeling sad or depressed continuously for two weeks.
- Lack of interest in daily tasks.
- Major change in appetite, sleep or energy.
- Thinking of harming yourself or having suicide.
- Distance from people or feeling lonely.
Benefits of contacting early
- Getting control before the situation becomes serious.
- Improvement in lifestyle and peace of mind.
- Treatment in less time, more effect.
Finally, final thoughts
Anxiety and depression have become a common problem in today’s time. It comes under normal mental problems. But if it is ignored, it can cause serious problems. Through this article, we have learned in detail about their causes, symptoms and its treatment. How can you control it?
You need to pay attention to these things because you are not the only one going through such problems.
Frequently Asked Questions (FAQs)
Q1. What is the easiest way to avoid anxiety ?
A. 5-10 minutes of meditation and deep breathing practice every day can cure you quickly.
Q2. Can anxiety and depression be cured without treatment ?
A. It can happen in some cases, if it is not too serious, otherwise it would be best to take professional help.
Q3. Can depression be cured naturally ?
A. Yes, absolutely. You can improve your life with the help of regular exercise, a balanced diet, special attention, meditation, and a positive routine.
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written by Suraj Horo
