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5 Ways to cope with anxiety and depression without medication

5 Ways to cope with anxiety and depression without medication

Many people feel depressed and anxious due to irrational fear and worry.

Inasmuch as 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

To cope with anxiety and depression without medication, you need to start taking more extra time for yourself as well as quit feeling guilty and anxious about the things you can’t 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.

In other words, use your me time to take a 10-minute walk, gardening, reading, exercise, cook the food you love the most.

At the same time, quit your phone and social networks for like 45 minutes a day and do want you to love and enjoy. 

2. Eat right

Science acknowledges that food can be an effective means for people dealing with depression and anxiety.

In other words, to cope with anxiety and depression without medication. The goal is to aim for healthy foods that are high in nutrients.

On the other hand, 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 improve your mood and reduce anxiety, contributing 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 to cope with anxiety and depression without medication.

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.
  • At the same time, your eyes can be open or closed.
  • Inhale for four or six counts, and then exhale for four or six counts.
  • Do these breathing exercises 5 to 10 times.
  • Take your time with each breath and try to maintain a deep, slow breath the entire time. 
5 Ways to Cope With Anxiety And Depression Without Medication
Depression and anxiety quotes to cherish your mood

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.