Depression and anxiety affect nearly 121 million people and the number of people affected continues to rise each year. If you suffer from depression and anxiety, take heart! There are tools you can use to ease your struggles and even overcome these illnesses. I suffered from depression and anxiety for twenty years but now live a life free of them. Here are a few of the things I did to help me overcome the challenges of living with depression and anxiety*:
Education
Have you ever played a prank on someone and knew they were going to get back at you but you didn’t know how or when? Waiting for the unexpected is dreadful! The more you can learn about what to expect from depression and anxiety the better prepared you’ll be to face the challenges as they come. Here are some sites with basic facts about depression and anxiety:
- Centers for Disease Control and Prevention
- World Health Organization
- The National Institute of Mental Health
Community
You’re going to need support as you focus on healing. This can come in many forms such as your family, friends or church. I had all of those plus a cat who were instrumental in my recovery!
In an age where it seems everyone suffers from depression it’s funny how few people are comfortable talking about it. Many feel weak or ashamed if they are depressed. Depression is no more shameful than cancer. Don’t be afraid to share and to ask for help. The more people share their experiences with mental disorders the more comfortable society will become talking about them. This means more people will get help. I like to think that every time I speak up about my own experiences I’m sticking a knife into depression itself. Won’t you join me in fighting it?
- You can read my story about overcoming depression and anxiety in my blog post titled How Sushi Saved My Life.
- You, or someone you trust, can start a small group at your church to support those with depression and/or anxiety. Invite a trusted counselor to guide you and hold participants accountable to moving forward and attending meetings. Check back here in coming weeks for a guide I’m writing on how to run such a small group at your church.
- Educate your family and friends. Ask them to read about depression and anxiety in the links above. Remind them that whatever their feelings about these illnesses you need their love and help as you heal. Check back here in coming weeks for a free e-book I’m writing for friends and family members of those with depression and anxiety.
Community support may be the most helpful resource I’ve listed so don’t neglect this category! You will see a difference when talking to others, sharing their struggles and letting them help you overcome yours.
Your physical health
Mind and body are interrelated. If your mental health is low, chances are good you’re not doing the best job you can at taking care of your physical self. Here are some small things I’ve found very helpful.
- Cut out caffeine. I’m free from depression and anxiety but a heavy dose of caffeine can send me right back. It’s just too easy to avoid it.
- Get outside. You don’t have to train with Jillian. All you need is a few minutes enjoying the outdoors and breathing some fresh air. A stroll outside is easy, it’s free and it’s amazingly relaxing.
- Eat something that doesn’t come out of a box or a window. Processed foods are full of preservatives and chemicals that can affect how you feel. When you’re depressed you’re really tired and I know it can be hard to cook but cut out as much of these foods as you can.
These suggestions may not lick all the depression on their own but it will give you some relief and on days when you’ve worked 14 hours and that window food is the best you can do don’t kick yourself! This is a process. Do the best you can as much as you can and give yourself permission to have ice cream for dinner at least twice a year. If you’re eating and exercising the rest of the time it won’t hurt and it’s downright fun!
Professional help
Do seek the
advice of professionals in your area, particularly
if you are thinking about suicide. During
my time with depression and anxiety, I spoke to everyone from church counselors
to psychiatrists and back again.
Counseling and prescriptions were only a part of the solution for me but
they were a valuable part and professional advice should not be neglected.
- If you’re considering suicide get assistance at National Suicide Prevention Lifeline.
- Find a psychiatrist in your area at Wellness.com.
- For low cost assistance for the treatment of depression and anxiety see this article on About.com.
*I am neither a medical doctor nor a trained counselor. This advice is not meant to take the place of the advice of professionals but is intended only as a guide of what was effective for me, personally.
