Approximately 10 percent of children and 40 percent of adults suffer from some form of anxiety of depression during their lifetime. Although the rates are staggering, there are ways of overcome the condition and making it easier to survive everyday life instead of suffering long-term. To overcome anxiety and depression, there are a few important steps to take for are proven methods to find peace.
1. Get Enough Sleep
Insomnia and sleep deprivation is directly linked to depression and other cognitive disorders due to a lack of rest with the brain. It’s important to get seven to nine hours of sleep a night to improve brain function and reduce stress that can occur due to a lack of rest. Use earplugs to block out noise and avoid watching television before it’s time to fall asleep.
Meditation is a natural and effective way of overcoming anxiety and depression due to added rest during the day. This helps to shut off your mind and allow your muscles to relax, which can calm nerves and control your breathing. Attempt to meditate for an average of 20 minutes each day and shut off any distractions to allow yourself to focus on peaceful thoughts.
3. Distract Yourself
According to Psychcentral.com, distractions can make it easier to avoid overthinking, which commonly leads to anxiety and depression. Maintain a busy schedule and avoid reading self-help books, which can magnetize your feelings and make the anxiety or depression feel debilitating.
4. Stay Active
Physical activity is proven to reduce the effects of anxiety and depression by reducing adrenaline and cortisol, which are stress hormones in the body. Exercise also releases endorphins, which makes it easy to have better moods throughout the day. Moderate to intense exercise also increases core body temperature and causes a reduction in muscle tension for less anxiety. Attempt to exercise three to five times a week to regulate your moods and avoid extreme emotions.
5. Practice Breathing Techniques
According to huffingtonpost.ca, breathing techniques are an effective way of overcoming extreme anxiety or depression and regulating your emotions throughout the day. This can also provide a sense of control and relief. Taking deep, long breaths can reduce the effects of dizziness and heart racing that are often experienced with taking quick, short breaths when anxiety occurs.
Although it may feel impossible to avoid anxiety and depression after struggling with it for an extended period of time, there are a number of techniques and practices that are available to put your mind and body at ease. Instead of relying on medication, you can resort to natural methods to overcoming the conditions and enjoying a clearer state of mind.