How to manage anxiety & depression. A lot of my clients face bouts of anxiety and depression right now. We all know the reasons, and there is little we can do regarding the external factors relating to the current situation.
I still strongly believe that if you don’t master your emotions, they will master you.
Managing your anxiety, worry, and stress is a key part to be or becoming a successful parent, employee, or business owner.
Here are 4 ways my clients are utilizing that help them greatly in managing their anxiety and depression:
1. Exercise
You know the deal. Exercise releases endorphins that make you feel good. You may not feel that great while you’re doing it, but almost without exception, you will feel better when it’s over. Try to at least get out and walk for 20 to 30 minutes a day. You must work up a sweat. This does not take longer than 6min even within your living room. Make sure you start slowly, connect it with something enjoyable (your favourite music tracks?), keep track and best get a buddy (accountability partner) who does it with you. In this way, you will develop exercise as part of your daily routine and enjoy the additional benefits of having plenty of energy.
2. Diet
If you are eating poorly, just improving your diet can help. Consider that the brain uses glucose to work. If you aren’t eating enough vegetables and fruit, you may not be getting enough glucose. Some people on low-carb diets who aren’t eating vegetables can experience signs of depression when it’s just their diet. Eat foods that are nutritious and calm you down. Don’t follow diets that make you lose weight quickly. It will only return when you return to your normal eating habits. If you want to lose weight do intermittent fasting and make sure you drink plenty of water before meals (not during).
3. Vitamins
You may ask your doctor to do a blood test to test for vitamin levels. Vitamins like B12, B3, and B6 can be missing from your diet. In addition, many people who suffer from depression have vitamin D deficiencies. Whole-grain carbohydrates will also be very beneficial to your diet. This will help your body to cope with stress in everyday situations. Over-indulging, sugars, fast food are counter-active to a diet and should be avoided.
4. Journaling
It’s helpful to write down your feelings each day, but you also want to write down good thoughts. The brain tends to focus on anything you think about, so if you think about the positives in your life while keeping a gratitude journal, you may find that you feel better. Expressing gratitude reduces anxiety. Creating a journal and writing down what you are thankful for and appreciate, is a great way to start.
Now you may say “I know all this.” The question is “Are you doing this regularly?” Thankfully, by doing this all of my clients have much better control of or even eliminated their anxiety or depression.
Things have definitely got a lot better for them and they are able to bounce back and see new opportunities much faster. Go for it. This will result in you in becoming a better parent, employee, and business owner and starting the new year in your best form ever. Next time I will share 4 more strategies with you.
If you need someone to talk to about depression, I’m always here for you. To book an appointment click here