Depression is a mood disorder that is characterized by feelings of despair, sadness, and discouragement. It affects how a person thinks, feel, and behave. On the other hand, anxiety is characterized by worry and fear. It may also cause restlessness and make it difficult to stay focused or fall asleep. Anxiety often manifests in the form of tiredness, irritability, or stubbornness.
It can also result in physical symptoms such as shortness of breath and muscle tension. Anxiety and depression may go away over time but the symptoms can last longer without treatment. Here are some simple ways to enhance your well-being and mood:
1- Be In Control Of Your Life
One of the causes of depression is the realization that your life solely revolves around your parents, spouse, friends, or children and you aren’t living your dreams. It is essential to limit contact with people who are negatively influencing your life. Find the courage to pursue your dreams as this will lift your spirits and reduce feelings of being trapped.
2- Don’t Compare Yourself To Others
The act of comparison worsens anxiety and depression. It isn’t bad per as it can motivate you and push you to work hard harder, but it can sometimes promote feelings of inadequacy. People tend to think that others do not have any problems, which is almost never true. Instead of obsessing about other people, focus on yourself.
3- Limit Time On Social Media
Social networking websites such as Facebook provide a good platform to interact with friends and family, but a lot of people use them to keep tabs on others and maintain a self-image. However, this can lead to unnecessary and unrealistic comparisons and lead to insecurity and jealousy. It might be hard to restrict the use of social media websites, but it can do wonders for your mental health.
4- Keep A Diary
Documenting your thoughts in a diary can help you deal with mood disorders effectively. Writing down your thoughts and feelings can provide you a relief from strong, repressed emotions. It is even more helpful if you aren’t very talkative and find it hard to express yourself verbally.
5- Take Vitamins
Patients suffering from anxiety and depression can greatly benefit from B vitamins and fish oil. Studies have shown that the omega-3 fatty acids EPA and DHA found in fish oil can help with symptoms of anxiety and depression. Similarly, B vitamins such as B6, B12, and folate can also help regulate mood.
6- Exercise regularly
Exercising regularly is one of the best things you can do for your mental health. According to the Mayo Clinic, exercise can help in the treatment and prevention of depression in several key ways:
- It increases your body temperature, which can have a calming effect on the central nervous system.
- It releases chemicals like endorphins, which can boost mood.
- It reduces immune system chemicals that may worsen depression.
All types of physical exercise can help treat depression, but it’s best to exercise regularly. To get more exercise, you can:
- Join a sports team or studio (like yoga or kickboxing), where you’ll be part of a community in addition to being active.
- Take the stairs instead of the elevator.
- Make it a habit: This is the best way to maintain the fitness level that is most effective in preventing depression
7- Stay away from toxic people
We’ve all met that person who just makes us feel bad about ourselves. Sometimes they’re an outright bully, and other times they subtly put us down to make themselves feel better. They may even be someone who takes advantage of us. Regardless of the specific situation, toxic people should be avoided at all costs. They can lower our self-esteem.
One study from 2012 found that negative social interactions were linked to higher levels of two proteins known as cytokines. These two proteins are associated with inflammation as well as depression.
To avoid toxic people, you should:
- Stay away from anyone who makes you feel worse about yourself.
- Cut people out of your life who take advantage of you.
- Know the signs. If someone spreads rumors or talks badly about someone as soon as they leave the room, they’re likely to do the same for you
If you have been under a lot of stress lately and find it hard to cope with it, it is recommended that you visit a specialist doctor and get help. You can book an appointment with a top Psychiatrist in Islamabad, Karachi and Lahore through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your health concerns.