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10 Coping Techniques To Combat Anxiety And Depression

Mar 22, 2022
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At some point in our lives, we would feel anxious about certain situations. It’s normal and part of our being human. But there are others who go through excessive anxiety for a long time. They feel fear, worry, panic, and terror that most of the time they could not explain. It trickles to physical manifestations such as a growling stomach, a sweaty head, trembling hands, or shortness of breath. It affects their day-to-day lives and they show up in spaces they occupy, uninspired and demotivated. They would find it hard to get up in bed or talk to anyone. And most of the time, those suffering from these mental health conditions would feel helpless and frustrated that the situation is seemingly out of their control. Still, anxiety and depression look different to everybody. There are also those who are highly functional even if they are going through tough times. They are those who are always smiling even though they are suffering from the inside. Support system really matters and knowing that there are people who care and love you would help fight anxiety and depression. It’s still an internal battle in someone’s head and to win over it, it will help to have healthy habits in place to cope and manage symptoms of anxiety and depression. We listed down some practices you could do if you’ve been feeling the blues.
1. Do yoga.
Yoga is a mindful exercise that will tap into your inner mind and outer strength. You need to have deep focus when doing moves so your mind must be cleared before you could progress and become a better yoga practitioner. We promise you’ll feel much better afterward!
2. Meditate.
Don’t underestimate the power of motivation to change your life. You only need at least five minutes every day to dedicate some time to meditation. This practice requires being mindful of your surroundings and being able to focus on one thing, canceling out any external unnecessary noise. It’s your time to relax and think nothing of your problems, worries, doubts, and fears.
3. Focus on your nutrition.
Believe it or not, food can greatly affect our mood for the day. You shouldn’t skip any meals so that you are full and nourished every Monday to Sunday. If buying snacks, those energy-boosting ones are preferred. Count your macros and macros if possible but if not and it seems too tedious for you, you can always just listen to what your body tells you. Push it to your limits but don’t do it excessively.
4. Skip the alcohol and coffee.
Coffee may have health benefits but not everyone can drink it every day in large amounts. Control your alcohol intake and make sure not to be a burden to anyone. Be responsible and only drink up to what you can, more especially this time of campaigning. Again, everything should be taken in moderation.
5. Get the proper amount of sleep.
Most people take sleep for granted, and more so if they feel alright the next day. Getting a lack of sleep will drain your energy. You will be unable to focus if you don’t get the right amount of sleep. As much as the body needs to move, it also needs to rest. Listen to your body and get enough sleep every day.
6. Take deep breaths.
You don’t know how a sigh of relief can do wonders when you’re having a mental breakdown or a panic attack. Try as much as possible to calm yourself down and inhale and exhale as far and as long as you can. While doing so, take notice of your stomach expanding and contracting, following the movement of air in your body. Do 10x and actively count in your head until you have calmed down.
7. Engage in a mindful activity.
Maybe you want to paint or do woodwork? You could crochet pieces for a new season or DIY a household item you could display and use at home. Make sure you have a sturdy and spacious workbench so that you could focus on the activity at hand and not get distracted with constant wobbling or fear that your items might fall off the desk at any time. Also, not having enough space will constrict movement and might be too distracting for you.
8. Declutter.
Living in a neat, tidy, and organized space helps clear your mind. Target the garage first so that you would have storage space for whatever you’ll decide to store in the garage after cleaning your home. Wash the garage from the top to bottom thoroughly. Install smart storage solutions such as overhead storage racks and wall shelves so that you could free up the floor of any item and there would be ample space for your car and other activities you could do at the garage—for example, you could exercise which also helps combat anxiety. Once you have an organized garage, you could declutter your home and store your possessions that you don’t usually use at your garage.
9. Volunteer.
Once you focus on causes that are bigger than yourself, your problems become smaller and you find life more meaningful. You focus on helping out other people by being active in your community. You don’t mind getting paid because you are doing it out of the sheer goodness of your heart. The bonus is that being altruistic helps your mental health.
10. Talk to a therapist.
When you feel like you’ve tried and you still feel extreme anxiety and symptoms of depression, then it might be time to talk to a professional. Friends and family can offer support but none of them will be able to give you the advice of someone in the business of giving therapy. They’ll help you understand what is/are triggering your anxiety. Once you’ve pinpointed this, then you can work on them and update your therapist about your better mindset and happiness scale.
Final Thoughts
You are not a lost cause if anxiety and depression are eating you up at the moment. It may seem like the end of the world when negative emotions are at an all-time high but you have to trust the process and believe in your power over your thoughts. Take hold of your life and try out the exercises above so that you could better navigate through your days with a happy and grateful heart.