Depression, anxiety, unusual behavior. According to the website of the World Health Organization, in 2024, one in eight people on Earth will face deteriorating mental health. These disorders interfere in everyday affairs, at work, spoil relationships with others and even lead to diseases of the body.
But why push yourself to extremes? There are simple and reliable ways that will strengthen your nervous system and help to maintain emotional balance. And all of this will eventually lead to lasting mental health. And when classical methods are not enough, some people come to spiritual practices – as an attempt to better understand themselves and cope with internal conflicts through the tools of astrology (like pythia.guru) or going to a psychiatrist. Below are a dozen simple methods on how to deal with anxiety and depression yourself.
Your Tribe, Your Vibe
Nothing increases stress like socializing with people who note-or drag you into-solving their problems. These people are ruining your mood. Surround yourself with positive people. It can be friends who are willing to go on active vacations with you on a call, or go to a cafe or bar in the evening at the end of the week. For some, socializing with loved ones will do – go to a festival, out of town to nature, or walk around the historic center of your city.
Set Realistic Goals for Yourself
Successes and “quick rewards for work done” are highly motivating, increase self-esteem and self-confidence. This in turn reduces the mental tension that precedes stress. To achieve your goals more often, set realistic goals. With clear wording and a clearly defined result. Break down complex goals into many small and simple ones.
Turn off Internal Negativity
The stream of self-critical thoughts in your head is continuous and always affects the psyche. Avoid statements like “I will never make money for”, “I don’t deserve it”, “I was born in the wrong family or country”. Control your internal dialog. Self-examination can last for years and it is extremely difficult to get out of this state. If you catch yourself talking to yourself endlessly about past events, stop yourself and switch to another task. This can be physical exercise, housework, cooking, etc.
Escape the Office, Unplug to Plug In
Working through the night without breaks is exhausting. The longer you go without taking a vacation, the more stress builds up. And next thing you know, you’re 2 weeks short of a break because you haven’t had time to deal with your inner depression. And then you also get sleep problems and physical disturbances in your body.
Set boundaries when you answer work questions. Feel free to relax on the weekends, even if it’s not very accepted in your company. You can generally go out for walks in the park. Also, take breaks even when your to-do list seems endless – there are only 24 hours in a day. In addition to lowering your stress levels, this will also increase your productivity.
Stay Physically Active
No matter how lazy you feel, make it a habit to exercise. Better yet, make them a part of your daily life. Endorphins and serotonin, which are released intensely during activity, help reduce mental tension and elevate your mood. Exercise relaxes muscles, which improves sleep, and helps control weight, which can lead to depression.
What to do? It’s up to you. It can be aerobics, exercise machines, home yoga. And if you do not like sports, sign up for dancing or walk in the park. Even 10 minutes of exercise a day will do you good. And do not dwell on the visible results of training! This will help to avoid negative emotions. By the way, a budget fitness bracelet that counts calories and steps traveled, also has a positive effect on your physical activity.
Use Relaxation Practices
Fully relaxing your mind and body helps you let go of anxious thoughts and deal with negative emotions more easily. And this reduces stress levels and symptoms of depression. Try meditation: there are many lessons by true gurus on the internet. Do breathing exercises. They’re a good stress reliever, and easy to do in transportation and in the workplace.
Relax in shavasana, a pose from yoga for rest and recovery. A session will only take 10 minutes. Asana is good because it is not tied to Eastern practice sets, but can be practiced separately throughout the day. Experiment with sensory techniques. For example, with squeezing a ball with your hands. This stops racing thoughts that are often associated with anxiety disorders.
Mental Health And Astrology
At the beginning of our article, we mentioned alternative practices as well. One tool that is popular today is astrology (reflection). It is especially in demand among the generation that is now 18-30 years old – girls and guys are trying to find themselves, understand themselves, improve their emotional state and find inner balance. The basis of astrological “self-discovery” is the analysis of the Natal Chart (pythia.guru/birth-chart-calculator), which can be the key to understanding your emotional and psychological characteristics throughout your life.
For example, the Moon’s position in your Natal Chart reveals your emotional needs and tendencies toward certain types of moods. Mars indicates how you show anger or overcome current obstacles, and Venus reveals your ideas about love and harmony. Transits or aspects can temporarily increase anxiety or depressive states. When you are aware of these aspects of your personality, it helps to identify potential areas of psychological vulnerability and find ways to strengthen them, whether through meditation, physical activity, or changing your way of thinking.
Eat Good and Healthy
If you are over 18, then you are on the verge of being “written off the guarantee”. And a sweet donut, fries or a burger with a fatty chop will no longer be so easily digested as a child. Also, did you know that after an hour and a half, such food causes anxiety due to spikes in stress hormones. Specifically, cortisol.
Healthy food, on the contrary, eases anxiety and improves concentration. Honestly, it can be delicious and nourishing. You should start with: whole grain products, fresh fruits and vegetables, – legumes, seafood, nuts, avocado, olive and grape seed oils.
Try to avoid:
- Heavily processed foods: sausages, canned foods, convenience foods, fast food and “pastries” from the market.
- Avoid refined sugar, products that replace butter or milk.
- Control your fat intake or calorie intake per meal.
Try to start eating at the same time. Eat often, but not too much. Do not eat dinner late.
It is okay to consume alcohol, but self-control can’t hurt. Alcohol is an imaginary antidepressant that temporarily relieves nervous tension, but it can make stress worse in the long run if you don’t know what to do.
Screen Detox
Today, everyone has cell phones and social media with an endless stream of new information. It’s already been proven that this can increase feelings of loneliness, disconnected from reality, and can lead to depression at an early age. To avoid damaging your health, stick to the old “45:15” technique. In it, 45 is minutes of interaction with a gadget, and 15 is rest time for your eyes and brain without the device. Trust me, it will cost more and take longer to heal your body than taking a break from gadgets.
Pets Reduce Stress
Did you know that a cat’s purring helps with neurosis, and socializing with a dog reduces post-traumatic stress? These features have long been used in zootherapy or PTSD (post-traumatic stress disorder), an alternative form of treatment involving animals. Depending on the task, birds, dolphins, horses and pigs also act as “doctors”.
Animals in the home reduce anxiety, irritation, stress and depression. They increase levels of the hormones oxytocin and dopamine in the brain, which improves mood and physical health. You can either get a pet yourself or invite your friends to go for a walk with their pets – it’s therapy and combining the pleasant with the useful. If you decide to “own” animals, parrots, turtles, aquarium fish are also suitable.
Prioritize Your Zzz’s
Lack of sleep ruins your entire next day:
- clouds the mind;
- inhibits reflexes;
- causes emotional instability;
- leads to irritability;
- reduces your ability to cope with stress.
It is believed that the minimum sleep should last 7-8 hours, and it is better to go to bed before 22.00-23.00. For a sound and deep sleep – buy a modern mattress, ventilate your bedroom or sleep with an open window, change your bed more often for a fresh one, pay attention to cotton duvet covers and sheets (it is not so hot to sleep with them). For ultimate comfort, look for silk linens. Don’t watch a movie or read a news report before bed.
For insomnia, take sleeping pills your doctor prescribes.
And remember: in a difficult period for the psyche about his condition is important not to keep silent. You can discuss your problems with your family and friends, as well as with a specialist.
