These natural techniques will help you heal your Depression and Anxiety
Top 10 Tips to Heal Depression
I have received a number of requests for some tips on dealing with depression. Below are things that you can do to help yourself and those you love, but remember that depression is a serious condition, if it persists for more than two weeks seeking psychological and medical treatment is mandatory.
1. Exercise. Just taking a short walk is helpful and a good hike is better. Exercise creates endorphins, which stimulate happiness. It's also good for your general health.
2. Cry. Letting the pain out will help you heal; holding it in will cause you to behave in ways that can be destructive to yourself and your relationships. So, let the tears flow. Some people are afraid to start crying because the hurt feels so deep they think they may never stop. In most cases this natural release doesn't last more than a couple of weeks.
3. Write. Daily journaling is a positive and creative way to release painful feelings. Many great books, songs and poems have come from the depths of depression. Begin by just writing about how you feel at the moment and see where it goes from there.
4. Light. Using a full spectrum lamp for 15 minutes a day can heal SAD (Seasonal Effectiveness Disorder), a type of depression that occurs when we don't get enough sunlight. Even in the summer, fog and dampness can darken your mood. The cold and short days of winter can be especially depressing for those with SAD.
5. Air. Keep windows open, the fresh air is uplifting and makes the brain and heart function better. Fresh air is also better for the immune system than air conditioning.
6. Diet. A balanced diet will help control your brain chemistry and make it easier for you to choose behaviors that will help you pull yourself out of the doldrums.
7. Vitamins. A recent article in "Psychology Today" reported that, "Fish oil (omega-3 fatty acids) may be as effective as drugs in alleviating depression." Physicians have long recognized that people who take their vitamins usually feel better.
8. Therapy. Talking about your pain to someone who can help you reframe and heal is a tried and true method for curing depression. Make sure that the therapist you choose has been trained in depression treatments and, if you take medication, works with your M.D.
9. Work. Being successful in one area of your life often leads to feeling successful in other areas. Don’t sit around and mope, go to work or get more involved in your children's lives, and do the best job possible. The pay off will be much larger than a check.
10. Trust. For most people depression is a temporary situation. Although when you are deep within it, it's hard to see your way out, know that it will end. It can be helpful to note that there may be a life lesson to be learned in the process and that coming through a difficult emotional time can make you a much better person and partner.
I have successfully used all of these tips in my practice. Start with one or two and see how it goes. People with depression need to be reminded that they do have some control here, and not taking it is a choice to remain in the darkness. Be proactive, healing this difficult disorder may not be easy, but it can be as simple as turning on a light switch.
Top 10 Tips to Reduce Anxiety
Everyone in a relationship has moments, which create anxiety. This particular feeling can be detrimental to your relationship because it may stop you from living a normal life. Here are my top ten tips to deal effectively with this uncomfortable emotion.
1. If you are prone to anxiety you have two choices. Give in to it or learn to live with it. Giving into it also means that your partner will suffer the burden of your fears so, to make your lives a better place to be, find ways to eliminate or at least limit this feeling by taking responsibility for your emotions and knowing you have a choice.
2. When you wake up tomorrow start doing something right away, and keep busy all day. Taking action by doing something, almost anything, will help you work through your anxiety. Sometimes it's doing the dishes or working in your garden. Other times it's reading or meditating. Just sitting around and thinking about your worries won’t make them go away.
3. Focus your attention on where the feeling of anxiousness is in your body and keep your attention there until the feeling moves or dissolves. For example the tension could be in your abdomen or your neck. Whenever your attention wanders, bring it back to the place in your body where the physical feeling is. Doing this for five or ten minutes can reduce, if not eliminate, the anxiety.
4. Anxiety will grow if it’s not directed into some positive action. Find someone who needs you and lend him or her a helping hand. It will almost always take your mind off your problems and fears. Helping others is actually a way of taking action and responsibility for your own healing.
5. Talking to someone is one of the best ways to overcome your anxiety. Getting together with your family and friends, even your fellow patrons at Starbucks, and talking about what you are feeling can be helpful. If you can't talk to someone, try writing a letter or visiting an appropriate Internet chat room.
6. Exercise is another good way to keep from letting your fears overwhelm you. Sometimes gentle forms of exercise like walking and yoga can be better than a hard workout at the gym. Do what works best for you at the moment and don’t worry about breaking your normal routine, that change may actually help reduce your anxiety.
7. Start a gratitude journal; write down three to five things that you are grateful for. Do this every night, it works and it’s very easy. Become aware of all the good that surrounds you. You can also have a releasing journal where you write about your anxiety and the actions that you can take to overcome those fears.
8. The opposite of fear is faith. When you are anxious, a great way to get out of it is to find some faith. Believing that things will get better is sometimes all it takes to make it better. It also helps to never underestimate the power of positive prayer or visualization, if it can cure cancer it can also reduce your anxiety.
9. If watching the news fills you with anxiety – turn off the TV! The world will continue to revolve even if you’re not watching it on CNN. Limit yourself to one hour a day of news and don’t watch anything that may upset you before you go to bed.
10. Courage is not the absence of fear, but taking action in spite of fear. Doing something new or confronting a fear by taking some baby steps is much more positive than doing nothing. If you need a better reason pick an action that will be helpful to someone else.
If you find that none of the tips above work, then you should take a serious look and consulting with a qualified therapist and physician and asking about medication. Choose to take control of your life and your emotions and don't let them run you or your relationship.