Even if you can’t be outside all the time, just looking outside can help reduce feelings of anxiety and depression. If you work at home, move your desk in front of a window so you can look outside while you work, for example.
For example, if you like board games, you could start up a weekly game night with friends or coworkers. Or, if you like to make art, you could get some paints and some canvases and start painting on the weekends or after work in the evenings.
For example, if you spend every morning reading updates about COVID-19, your outlook on life might start to get pretty bleak. Instead, just read updates once or twice a week to get the critical info you need without letting anxious thoughts overcome your mind.
When you put the time you used to spend on social media into other activities, like reading, working out, socializing in real life, doing a hobby, or learning a new skill, you start to feel better about yourself, which can also help decrease anxiety and depression.
Besides easing anxiety and tension, laughing can also help reduce stress and improve moods.
For example, if you have anxiety because you feel like you and your significant other never have alone time, sit down and talk about it with them. Tell them you need space and time to yourself for work, exercise, hobbies, or whatever else it may be. Or, if you get anxiety when people are too close to you in social interactions, practice asking them politely to give you more space so you’re more comfortable and less anxious.
Keep a pen and paper or journal handy at all times and try to dedicate a few minutes to writing every day. Your journal can take whatever form allows you to express yourself best. For instance, you can draw instead of write.
Mindfulness can be as simple as focusing 100% of your attention on the meal you’re eating or on your surroundings while you’re walking through a park.
Tai chi has also been linked to reducing anxiety and depression in a minor way.
Note that essential oils are not regulated by the FDA. If you’re considering using aromatherapy to treat your anxiety and depression, consult with your doctor first to discuss the possible risks and benefits.
Counseling probably won’t get rid of trauma completely, but it can help you learn to live with it and prevent anxiety and depression from disrupting your life so much.
This doesn’t mean you can’t have your cup of joe in the morning or in the afternoon. Just don’t drink 8+ cups of coffee a day, for example. Avoid caffeine especially in the late afternoon or evenings because it can reduce the quality of sleep if you have caffeine too late in the day.
You can also try weaning yourself off smoking by using nicotine patches or switching to e-cigarettes temporarily.
Balanced diets contain whole foods such whole grains, vegetables, fruits, nuts, legumes, animal proteins, dairy, and healthy fats, like olive oil and avocados. Some foods that have been linked to lower anxiety include: fatty fish, avocados, asparagus, almonds, cashews, oysters, beef, egg yolks, and probiotic-rich foods, like yogurt. [16] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Omega-3 supplements are also known as fish oil. There are other supplements that may help you, but there is not enough research on them and they are not approved by the FDA. They also have more potential side effects than omega-3, so it’s probably better not to risk it. Omega-3 is considered to be very safe.
If you can’t exercise every day, then at least try to exercise for 30 minutes 3-5 times a week, for a total of 90-120 minutes of physical activity a week. Meeting physical and exercise goals can also boost your confidence and self-esteem, further decreasing feelings of anxiety and depression. When you’re feeling anxious, stroking or holding a furry friend can instantly help you calm down. Animal companionship can also help you feel less lonely if that’s what’s causing your depression and anxiety.
Walking a dog is also a great way to get outside more and get more exercise, which are both shown to help treat anxiety and depression!
There is a chance that you will feel worse when you first start taking medication. If you have suicidal thoughts, antidepressants can make these worse. Antidepressants can also reduce your sex drive, performance, and satisfaction. Note that antidepressants can become less effective over time. If you’re taking antidepressants and don’t feel any better or feel like they’re hurting your quality of life, consult your doctor about changing the medication or dosage, or ask for instructions on tapering off the medication.
