Many people feel depressed and anxious. Feeling down, worried, or unhappy for several days is normal. But having persistent feelings of guilt, worthlessness, helplessness, sadness, irritability, chronic fatigue, thoughts of death or suicide for weeks or even months is not normal. You need to seek help from a healthcare provider or therapist.
Read on to learn about five ways to cope with anxiety and depression without medication:
1. Take time for yourself
You need to start taking more extra time for yourself and quit feeling guilty and anxious about it you can control. Taking time to look after yourself isn’t selfish, so go ahead and give yourself a break. It helps you prevent burnout and reduce the adverse effects of stress, depression, and anxiety, enabling you to refocus. Use me time to take a 10-minute walk, gardening, reading, exercise, cook that food you love the most, quit your phone, and social networks for like 45 minutes a day and do want you to enjoy.
2. Eat right
Science acknowledges that food can be an effective means for people dealing with depression and anxiety. The goal is to aim for healthy foods that are high in nutrients and limit processed, sweet, refined, and fried food, including junk food and alcohol.
You can add the following foods (chicken, fish, whole grains, egg, beans, vegetables, milk, yogurt, kefir, fruit, and nuts) to your diet to help improve your mood and reduce anxiety, which can contribute to depression treatment and management.
3. Sleep at least 8 hours a day
Trouble getting to sleep or staying asleep is linked to anxiety and depression. Experts indicate that adults need at least seven to nine hours of sleep a night to improve their quality of life. Try your best to have a good night’s sleep. Meditation, stretching exercise, avoid gazing at a bright screen (for instance, phone, laptop, or television), avoid caffeine, alcohol, or nicotine at least a few hours before bedtime can help sleep better at night. Also, take a warm shower immediately before bedtime enables you to sleep long as your body cools.
4. Do breathing exercises
Breath exercises are a powerful means to release your stress and make you feel less anxious. Begin by sitting or lying down in a comfortable position and relaxing your muscle. Your eyes can be open or closed. Inhale for four or six counts, and then exhale for four or six counts. Do this breathing exercises 5 to 10 times. Take your time with per each breath and try to maintain a deep, slow breath the entire time.
5. Do 20 minutes of yoga
Do yoga when the feelings of anxiety begin to creep in or during periods of stress. The yoga pose will help you to focus on both your breath and thought, including boosting your overall mood. You can try the following yoga pose.
Lastly, while you’re here, take a look at some bible verses to help you beat depression.