Coping with anxiety and depression during challenging times can be overwhelming and at times seem impossible. Whether you’re fighting a pandemic, experiencing job insecurity, navigating a difficult family situation or facing any other major life stressor, anxiety and depression can crest and become debilitating. While getting professional help is ultimately the best solution to anxiety and depression, there are a few tips and tricks to manage these feelings and emotions.
Create a Routine
One of the quickest ways to tame anxiety and depression during challenging times is to create a routine. Taking control of your day, even if it’s just the few things you know you can control, can help ease the constant feelings of impending doom. Try not to overschedule yourself, as this can place unnecessary pressure on you to keep up with each routine. Instead, focus on keeping a regular sleep schedule and designating specific times of day for self-care, exercise, work, or studying.
Make Consistent Efforts to Build Resilience
Build your resiliency and mental toughness by consistently taking care of yourself mentally, emotionally, and physically. Some habits that promote resilience include:
• Getting outside and taking in nature, even if it’s just for a few minutes
• Reaching out to friends or loved ones for support when needed
• Practicing meditation or yoga exercises to relax your mind and release stress
• Incorporating a healthy, nutrient-rich diet (think greens, healthy proteins) to sustain energy and ward off anxiety and depression
• Engaging in positive self-talk to build your self-esteem and confidence levels
• Never overdoing the weekend so that you can maintain your energy levels throughout the week
Limit Your News Consumption
The media’s coverage of current events can often be overwhelming and contribute to anxiety and depression. Try to limit the amount of news you’re consuming because it can weigh heavily on your mind and emotional state. Refrain from constantly checking social media outlets or news broadcasts because these mediums are designed to provoke emotions and sensationalism.
Stay Physically Active
Engaging in physical activity can positively affect your mood and increase your endorphin levels. Regular exercise can relieve stress, anxiety, and depression, leaving you feeling energized and refreshed. Yoga, walking, jogging, and weightlifting are all great ways to physically and mentally stay active while gaining a sense of accomplishment.
Seek Professional Support
If anxiety or depression is persistent or if it is impacting your daily routine, it may be time to reach out to a therapist or professional for help. Professionals can identify the root cause of anxiety and depression and use therapy techniques, medication, or other treatments to help improve your mental health.
In conclusion, coping with anxiety and depression during challenging times requires consistent efforts to build resilience, create a routine, limit news consumption, stay physically and mentally active, and seek professional support if needed. If you’re struggling, it’s essential to know that support is available, and you don’t need to manage alone.
