How to Overcome Depression and Anxiety with 10 Easy Steps

how to overcome depression and anxiety

If you have depression, chances are you have anxiety. Also, if you are anxious, it’s probably related to the fact that you are depressed. Both of these mental health conditions make you irritable, fatigued, and stressed. If you are wondering how to overcome depression and anxiety, this guide provides you with 10 basic steps toward a new you. Find out what you can do today to rid yourself of depression and anxiety.

Step 1. Get the Right Amount of Sleep

A recent research study found that there is a ‘magic’ number when it comes to shut-eye. That number is 7 and ½ . Yes, participants who slept approximately seven and a half hours each night had less anxiety and depression. To rest better at night, avoid things that stimulate you before bedtime. Cut out the caffeine, avoid loud music, and turn off the TV. Instead, listen to classical music, take a warm bath, or read a book.

Step 2. Exercise

The benefits of exercise are numerous. It promotes heart health, wards off many diseases, and helps you combat the blues, according to experts. You need 30 minutes of aerobic physical activity about three or four times each week. Other things you can do to remain active include taking the stairs instead of the elevator, walking your dog, or parking your car in the farthest spot in the lot.

Step 3. Socialize

If you feel down, the worst thing for you is isolation. Humans are social beings and need companionship for emotional stability. Keep trusted friends and supportive family close by and attend outings whenever possible. Join a club, go to the mall, or invite a group over for a game of Scrabble or Pictionary.

Step 4. Keep Positive

Positive thinking makes positive things happen. Avoid people who are pessimistic and dreary. Instead, surround yourself with happy, prosperous individuals. Change your mindset to “I think I can.” The sooner you make this change, the better.

Step 5. Get B Vitamins

Researchers report that people deficient in the B vitamins have more depression and anxiety. This group of nutrients supports good emotional health. Eat leafy, green vegetables and lean cuts of beef. If you have trouble getting these vitamins in your diet, take a supplement.

Step 6. Get More Sunlight

The sun promotes the production and reuptake of the feel-good brain chemical serotonin. Try to expose yourself to the sun for at least 20 minutes every day. Have your coffee on the porch, eat lunch on the patio, or take a quick walk outside during your lunch break.

Step 7. Meditate

In a recent randomized clinical trial, scientists discovered that mindfulness-based meditation wards off depression and anxiety. These researchers at the University of Oxford found that meditation boosts serotonin production and improves memory. To meditate, you sit quietly and focus your thoughts and feelings on peace. Meditation should be done daily for around 20 – 30 minutes.

Step 8. Get a Pet

If you don’t have a Fido or a Fluffy, get one! Experts advise that having a pet lowers levels of anxiety and fights depression. Adopt a pet from your local animal shelter. This won’t just benefit you, it will also help your community. If you are speculating how to overcome depression and anxiety, get a pet.

Step 9. Get Therapy

Therapy is not for everyone, but it benefits millions of people. The best form for depression and anxiety is cognitive behavior therapy. With this treatment, the therapist helps you learn ways to cope with daily life and special situations. If you have chronic mental health issues, consider therapy.

Step 10. Volunteer

One of the best ways to overcome depression and anxiety is to volunteer your time to a cause or organization. It could be a homeless shelter, a girls and boys club, or at the hospital. Wherever you volunteer, you will be appreciated, and this appreciation makes you feel happy. Giving causes the production of endorphins in the brain, those chemicals that make us content and elated. If you want to feel better about yourself, help someone in need.

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