Methods Of Coping With Anxiety And Depression
Methods for coping with anxiety and depression increase awareness and knowledge of how to eradicate mental issues
Anxiety and depression can cause persistent feelings of sadness, hopelessness, and loss of interest in activities (Mayo Clinic, 2020). Depression is a leading cause of disability worldwide, affecting 322 million people (World Health Organization, 2019). Facilitating holistic health and wellness after seeing that the rate of anxiety and depression is growing globally.
Monkeypox affecting mental health
According to Dr. Mamta Shah, Consultant Clinical Psychologist and Psychoanalytic Psychotherapist, “The global outbreak of monkey pox has brought up a lot of the emotional and physiological traumas that one has experienced directly or indirectly during the COVID-19 pandemic. This has sparked anxiety, and a sense of an impending catastrophe and doom to oneself.” She mentions that the toll of the psychological symptoms extends beyond the physical ones, leading to extreme fears, stress, uncertainties and finally isolation of oneself for the fear of contracting the disease.
She goes on to say that depression can manifest itself in ways such as loss of appetite, insomnia, lack of motivation, loss of interest in activities one likes, as well as a constant feelings of sadness and purposelessness. Anxiety can manifest itself in feelings of constant restlessness, avoidance of social situations, and if severe panic attacks.
Coping with anxiety, depression and stress
The following pointers on coping with anxiety and depression are mentioned by Dr. Shah and are as follows-
1. Stay informed regarding the disease. Don't fall into the trap of hearsay. Read about it on trusted medical websites or discuss with a medical professional about it.
2. Avoid believing everything on social media and limit your use of it. Don't watch or read disturbing posts on social media if it causes anxiety.
3. Exercise, meditate, practice mindfulness and engage in activities or hobbies which calm your mind. Set a routine for work and personal life as it helps one to maintain balance and this in turn reduces stress and anxiety in general.
4. Maintain a nutritious diet that can positively impact your mental health. Ensure you get enough sleep to help your mind and body to rest and recover from the stresses.
5. Build a support system of trusted individuals to share and communicate your thoughts and feelings. This can be comforting and validating.
6. Seek professional help by a psychotherapist who can provide tools and strategies tailored to help deal with your emotional difficulties. If the symptoms are severe psychiatric intervention may be necessary to help relieve the physiological symptoms.
Mindfulness helps with methods to relax
Dr Shambhavi Jaiman, Consultant Psychiatrist, Department of Mental Health and Behavioural Sciences, Fortis Healthcare, says that, “Mindfulness and relaxation techniques, such as deep breathing exercises or progressive muscle relaxation, can also be effective in managing acute symptoms. Additionally, lifestyle changes, including regular physical activity, a balanced diet, and sufficient sleep, are crucial in maintaining mental well-being. Social support, whether from friends, family, or support groups, also plays a significant role, providing emotional validation and reducing feelings of isolation.” Hence practicing mindfulness at a conscious level is very useful and necessary.
Dr. Jaiman also states that, “Coping with anxiety and depression requires a multifaceted approach, often tailored to the individual’s needs. The emphasis is on the importance of a combination of pharmacotherapy and psychotherapy.” According to Dr. Jaiman, medications such as SSRIs or SNRIs can help regulate neurotransmitters involved in mood and anxiety, providing a chemical foundation for emotional stability. Cognitive-behavioral therapy (CBT) is another cornerstone, helping patients reframe negative thought patterns and develop healthier coping strategies.
Summing up
Eradicating ill health mentally by using techniques, talk therapy, medication if needed, meditation and yoga, breathing techniques and exercise to release happy chemicals in the brain ensuring that physical nourishment is also taken into account. Common anxiety disorders include generalised anxiety disorder (GAD), panic disorder, social anxiety disorder, and phobias (National Institute of Mental Health, 2020). Anxiety can cause physical symptoms like rapid heartbeat, sweating, and trembling, as well as emotional symptoms like fear, worry, and irritability (Mayo Clinic, 2020).
