Depression and anxiety are not identical emotional states, but they often coexist since they can stem from similar factors. Examples of these overlapping factors include genetic factors, environmental factors, and pain. But ultimately, the core of the double disorder is usually a cycle because one can trigger the other. Anxiety makes you worry about some problem and feel bad about it; you may feel like you have failed and move to depression. Similarly, depression can make you feel anxious or worried. Thanks to psychiatry Washington, your specialist can offer a combination of talk therapy, medications, and lifestyle changes to manage our symptoms. Your therapist may suggest that you:
Get enough sleep
Inadequate sleep can worsen the symptoms of anxiety and depression, so as an adult, aim for seven to nine hours of sleep each night. Even better, stick to a schedule where your sleep and wake time are the same, even on weekends. To look at your sleep patterns, track your sleep for at least a week. During this period, you want to establish if your bedtime has shifted, whether you are getting less sleep than before or factors that may affect your sleep quality. Use what you have learned to make small changes, like keeping your bedroom dark, cool, and quiet.
Allow yourself to feel the emotions
It helps to know that depression and anxiety are not your fault but a medical condition that can be treated. While negative emotions can cause plenty of distress, knowing that the causes of these mental health problems are underlying causes or triggers and not your fault can promote self-compassion.
Go outside and exercise
Exercise is a great way to relieve anxiety and depression symptoms since it stimulates the production of serotonin and endorphins. These hormones positively affect your mind and help you feel good. Fortunately, you do not have to engage in vigorous activities to enjoy the benefits of exercise. Even a 10-minute walk around the block can affect how you feel. Remember, the aim is to move, not be athletic. Besides elevating your mood, working out helps decrease tension and reduce fatigue. Yoga is a good place to start if you have been inactive for a while.
It is often easy to lock yourself in your room when anxious or depressed. However, outdoors may be beneficial since a few minutes of fresh air and sunlight can uplift your mood.
Refocus and engage in an activity
When you feel overwhelmed with emotions, regaining some control at the moment makes it easier. Even the simplest actions, like taking a shower or making your bed, can boost a sense of accomplishment and offer a temporary distraction.
Focus on good nutrition
It is common to forgo good nutrition and reach out for things that comfort you, especially when you are anxious or depressed. However, you should take an overall look at your eating habits taking note of new habits that you need to change. Drinking more water is a simple way to improve your diet and mood. Drink a cup of water each time you feel like reaching for a quick snack.
Talk with your healthcare provider at The Weekend Clinic about any questions regarding depression or anxiety.