When it comes to depression, oftentimes we tend to ignore the cause of the mental condition, you are going through. Before I proceed any further let me tell you the best way to get out of the dreamland of self-pitying is to first accept that “It’s all in the mind”. Once you get to accept it and that you can control your thoughts, your mind will have no longer control over you.
Stress –> Anxiety –> Depression –>Self-Pitying –> Become less responsible—> Things don’t work out for you—> Blame game starts –> You push away people–>Your health starts degrading–>You’re not able to manage things—->And the Cycle continues (Unless you decide to break free and actually work towards it)
If the above cycle seems relatable to you and you really want to jump out of your situation, you must go through this article to get the scientific angle of the matter. I bet, this will help you more than any of the other mentioned tips .
And if you want to take a test to check if you’re having anxiety, you should visit the mentioned site:
Though the main cause of anxiety is stress, there can be several causes of stress. Some of them are:
- Disempowerment – A lack of power or influence over one’s life.
- Poor sleep (Also a response to stress as well as a cause).
- Victimization (Being bullied).
- Losing a loved one (Bereavement or the loss of a relationship)
- Family difficulties (Children, sex, divorce, lovelessness)
- Boredom/Lack of direction in life.
- A lack of time or energy to do everything that needs to be done.
- Poor self-image/Lack of self-worth.
- Negative Thinking
- Negative Outlook
- Guilt, Blame, and Shame.
- Financial difficulties (Debt!)
- Misuse of drugs/alcohol.
- Work pressure.
- Failing Relationships
Knowing the reason behind the pain, you can now try the self-healing process. Here are some quick strategies to help you cope with those panic attacks:
Deep Breaths-If you are about to deliver a speech and you suddenly start to have the panic attacks, try taking deep breaths or count to 10 slowly.
Always keep some chewing gums with you-Chomping on a piece of chewing gum relieves stress and anxiety. Besides, it also increases your alertness and blood flow .When you chew , your brain gets the idea that since you’re eating there’s no reason to panic and hence it avoids the fight and flight situation.
3.Do your best. Instead of aiming for perfection, which isn’t possible, be proud of however close you get.
4.Welcome humor. A good laugh goes a long way.
5.Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
6.Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
The quick tips can fix your problem for a while but if you really want to live a happy and fulfilling life , those are not enough. You need to work daily on yourself.
Exercise – Now, exercising doesn’t mean that you should do intense workouts everyday an hour or so. Having an active lifestyle or just walking or running for 20 minutes keeps monotony at bay. Our brain releases chemicals (endorphins) that are natural painkillers and hence helps to cope with everyday stress.
Eat well-balanced meals- Do not skip any meal and ensure that you are getting all the nutrients from the food you eat. This is not only going to help you get through your day but will also keep you healthy. Avoid caffeine-containing beverages instead take in enough water since caffeine is scientifically proven to be aggravating stress and triggering anxiety .
Don’t clutter your life, make it simple and beautiful– Arrange your things properly ,have a routine and try to follow it .Even if you don’t follow it exactly, you will at least have it for guidance .This will remove two pests of your life- hurry, and indecision.
People around you matter-You should stay away from people who are generally stressed and hot-tempered . So, one should spend more time with happy people , who you can laugh with and not take away your peace of mind.
Don’t forget to have some “me” time- This is to ensure you get some time to relax and get a little perspective into your life.
Try to live one day at a time- I am not saying that you shouldn’t have any goal or aspiration, but after waking up everyday repeat it to yourself ” Just for today I will try to live through this day only, not to tackle my whole life problem at once”. Even if you did make some mistakes earlier in life ,you should know that every new day is free from mistakes. “Every day is a new life for a wise man”.
Don’t take life too seriously- Don’t get too attached to anything and live life as it comes .You must “Accept what you can’t control”. Have plans at the back of your mind but don’t get too attached to it for you never know what tomorrow will bring. Love life and people around you and try to help whenever you can but you must not over exert yourself in the process.
Put yourself first- One should know that putting others first is not the way how it works. Even if it doesn’t seem right at the moment but in the long run, this is what matters. Only when your needs are fulfilled ,you can take care of your loved ones. Sometimes, the most selfish thing to do is the most selfless act. Ignoring yourself for the sake of others will only make you more cranky and irksome.
Take proper rest- Sleep deprivation invites stress and anxiety. Make sure you get 6-8 hours of sleep every day.
Positive -talk- Replace your negative thoughts with positive ones. Practice gratitude and accept yourself.
“People tend to think that happiness is a stroke of luck, something that will descend like fine weather if you are fortunate. But happiness is the result of personal effort. You fight for it, strive for it, insist upon it, and sometimes even travel around the world looking for it. You have to participate relentlessly.” ― Elizabeth Gilbert
Start meditating or practice mindfulness– It has a long term benefit and practicing it makes you more focused and alert.