Ways to manage Depression and Anxiety

Dealing with depression and anxiety is something many people struggle with, but finding helpful strategies can make a real difference in their lives. This blog post looks at different ways to manage and shares practical tips to help manage these mental health issues.

Understanding Depression and Anxiety

 Depression and anxiety are more than just feeling sad or worried; they are serious mental health conditions that can affect anyone.¹ They can show up as physical symptoms, emotional struggles, and changes in behavior. It's important to understand that these issues are medical problems, not personal weaknesses, as this awareness can help build self-compassion and resilience.

How do anxiety states manifest themselves?

Anxiety can show up in different ways, affecting both your mind and body.

• Emotional symptoms: Worrying a lot, feeling scared, panicking, getting irritable, and feeling restless.²
• Mental symptoms: Trouble concentrating and overthinking stressful situations.³
• Physical symptoms: Fast heartbeat, feeling like you can’t breathe, tense muscles, stomach problems, sweating, and shaking.⁴
• Behavioral symptoms: Avoiding things that make you anxious and sometimes having panic attacks.

How to calm anxiety

• Practice Deep Breathing
  Deep breathing exercises can really help with anxiety. One simple method is the 4-7-8 technique: breathe in for 4 counts, hold your breath for 7 counts, and then breathe out for 8 counts. Doing this regularly can help you feel calmer, especially in stressful situations.

• Get Moving
  Some studies suggest that exercise is a great way to ease anxiety.⁵ Activities like brisk walking, yoga, or swimming can boost your mood by releasing feel-good chemicals called endorphins. 

• Stick to a Routine
  Having a daily schedule can give you structure and help you feel more in control, which is helpful when you're feeling anxious. Be sure to include time for self-care activities that help you relax and feel good.

• Cut Back on Caffeine and Alcohol
  Limiting caffeine and alcohol can really help reduce anxiety. Both can make you feel more jittery and anxious, making it harder to deal with stress.

• Talk to Others
  Connecting with friends or family is important for managing anxiety. When you're feeling overwhelmed, reach out to someone you trust. Talking about your feelings can help you feel better and more connected.

Ingredients that may assist in alleviating anxiety and depression

• Bacopa Monnieri-It is an ayurvedic herb that can enhance brain function, may improve memory, and can help in reducing stress and anxiety. It contains bacosides that exhibit antioxidant and neuro-protective effects.⁶

• Rosemary- It is an aromatic herb with antioxidant and anti-inflammatory properties. It may improve memory, concentration, and overall cognitive function. It can support brain health.⁷ 

• Ginger- It is a root spice traditionally used as a medical herb, has antioxidant and anti-inflammatory properties that can protect the brain, can enhance cognitive function, and reduce the risk of cognitive decline.⁸

Depression Symptoms

Depression often manifests through physical symptoms that can affect daily life and overall health. Common symptoms include:

• Fatigue: Persistent tiredness despite adequate sleep.
• Pain: Unexplained aches in muscles, joints, or the head.
• Sleep issues: Insomnia or excessive sleep.
• Appetite changes: Can result either in weight loss or gain.
• Digestive problems: Nausea, constipation, or diarrhea.
• Slowed movements: Difficulty performing tasks or speaking.
• Dizziness: Feelings of lightheadedness.

Stressful life events like losing a loved one, going through trauma, divorce, feeling alone, or not having support can lead to chronic depression and even cause long-lasting depression.

How to get out of depression on your own?

• Stay Socially Active
  It’s easy to pull away from others when you’re feeling down, but staying connected with friends and family is really important. Join social activities or check in with loved ones regularly to help fight off feelings of loneliness.

• Eat Healthy
  What you eat can greatly affect your mood. Focus on a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains to boost your energy and improve your mood. Try to cut back on sugary snacks and processed foods, which can make depression worse.

• Create a Sleep Routine
  Sleep problems are common when dealing with anxiety and depression. Every day, try to go to bed and wake up at the same time. Having a calming bedtime routine can help signal to your body that it’s time to relax and prepare for sleep.

• Face Your Fears Slowly
  Avoiding things that scare you can make anxiety and depression worse. Instead, try to gradually face those uncomfortable situations. This could be as simple as taking a short walk outside or talking to someone you know.

• Get Professional Help
  If you’re still feeling anxious or depressed despite trying to help yourself, it might be time to talk to a professional. Therapies like Cognitive Behavioral Therapy (CBT) have been shown to help by teaching people how to change negative thought patterns.⁹

Take Control of Your Mental Health with a Simple Addition to Your Routine

Incorporating small, natural solutions into your daily routine can have a big impact on managing anxiety and depression. Brain-X Support is an easy way to give your mind and body the support they need, using plant-based ingredients can help reduce stress, improve focus, and enhance your overall well-being. Add it to your self-care regimen, and take a step toward feeling more balanced and in control.

Conclusion

Managing depression and anxiety takes a well-rounded approach that fits each person's needs. By using strategies like deep breathing, regular exercise, staying connected with friends and family, and seeking professional help, people can take important steps to manage their mental health effectively.

Keep in mind that while these strategies can be helpful, they aren’t a substitute for professional treatment if it’s needed. If you or someone you know is dealing with severe symptoms, it’s important to reach out to a mental health professional for the right support.

Incorporating these coping methods into your daily routine can lead to better emotional strength and overall well-being, helping you develop a healthier mindset in the face of life’s challenges.

References

1.Sokratis Dinos, Stevens S, Serfaty M, Weich S, King M. Stigma: the feelings and experiences of 46 people with mental illness. The British Journal of Psychiatry [Internet]. 2004 Feb 1 [cited 2024 Sep 18];184(2):176–81. Available from: https://www.cambridge.org/core/journals/the-british-journal-of-psychiatry/article/stigma-the-feelings-and-experiences-of-46-people-with-mental-illness/920C7C5C3CC746B6C0562F7EC315C238

2.NIMH. Generalized Anxiety Disorder: When Worry Gets Out of Control [Internet]. National Institute of Mental Health (NIMH). 2022 [cited 2024 Sep 18]. Available from: https://www.nimh.nih.gov/health/publications/generalized-anxiety-disorder-gad

3.Abou Tarieh, Jana. Feelings of inadequacy: the relationships between overthinking and anxiety. Lauedulb [Internet]. 2021 [cited 2024 Sep 18]; Available from: https://laur.lau.edu.lb:8443/xmlui/handle/10725/12882

4.https://www.facebook.com/WebMD. Conditions That Look Like Anxiety [Internet]. WebMD. 2023 [cited 2024 Sep 18]. Available from: https://www.webmd.com/anxiety-panic/ss/slideshow-conditions-that-look-like-anxiety

5.Taylor & Francis. Effects of exercise on anxiety: A review. Anxiety Research [Internet]. 2024 [cited 2024 Sep 18]; Available from: https://www.tandfonline.com/doi/abs/10.1080/08917779008248736

6.Fatima U, Roy S, Ahmad S, Lamya Ahmed Al-Keridis, Nawaf Alshammari, Adnan M, et al. Investigating neuroprotective roles of Bacopa monnieri extracts: Mechanistic insights and therapeutic implications. Biomedicine & Pharmacotherapy [Internet]. 2022 Sep 1 [cited 2024 Sep 18];153:113469–9. Available from: https://www.sciencedirect.com/science/article/pii/S0753332222008587

7.Hussain SM, Syeda AF, M. Alshammari, S. Alnasser, N.D. Alenzi, S.T. Alanazi, et al. Cognition enhancing effect of rosemary (Rosmarinus officinalis L.) in lab animal studies: a systematic review and meta-analysis. Brazilian Journal of Medical and Biological Research [Internet]. 2022 Jan 1 [cited 2024 Sep 18];55. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8851910/

8.Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence. International journal of preventive medicine [Internet]. 2013 [cited 2024 Sep 18];4(Suppl 1):S36-42. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/

9.Nakao M, Kentaro Shirotsuki, Nagisa Sugaya. Cognitive–behavioral therapy for management of mental health and stress-related disorders: Recent advances in techniques and technologies. BioPsychoSocial Medicine [Internet]. 2021 Oct 3 [cited 2024 Sep 18];15(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8489050/