HomeHealth & FitnessWorld Suicide Prevention Day 2022: Measures to reduce anxiety, depression

World Suicide Prevention Day 2022: Measures to reduce anxiety, depression

depression and anxiety They manifest themselves in different ways for different people, and the level of anxiety and depression also varies. Sana Rubiana, Counseling Psychologist, Fortis Hospital, Richmond Road, said, “When anxiety or depression is affecting everyday life and causing prolonged disruptions in your daily activities, one should seek professional help. ” Bangalore, This world suicide prevention dayCelebrated every year on September 10, Rubiana lists activities that can help combat anxiety and depression.

* Take the time to practice yoga daily, listen to soothing/relaxing/rhythmic music, meditate (meditative meditation), receive a message once in a while for momentary release of stress or practice relaxation techniques (Take a deep breath, inhale and exhale slowly).

* Eat a balanced diet. Don’t skip any meals, your mood also depends on what you eat, people who don’t feel like eating when they are anxious or depressed may try smaller meals with more frequency.

*Avoid alcohol, caffeine, and other substances that can increase and trigger anxiety panic attacks, Alcohol acts as a depressant and should be avoided. Caffeine has been shown to make people more irritable.

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*Enough Sleep. Your body needs extra sleep and rest during any mental health crisis. The number of hours doesn’t really matter, but the quality of sleep does matter. Avoid any kind of screen time two hours before bedtime. Screen Time delays sleep by at least two hours. Indulge in a “me time” before bedtime to improve sleep quality.

* Exercise daily, preferably during the day. When you exercise, your brain releases endorphins, which are the happy hormones. It helps in uplifting your mood and you will feel good and it will help in maintaining your health well.

anxiety Ease feelings of anxiety and stress with some breathing exercises. (Source: Pexels)

*Perfectionism is an anxiety-based disorder. Instead of aiming for perfection, which is not possible, take pride in how close you are to your goals. Design ‘SMART’ goals that are (specific, measurable, achievable, realistic and time-bound).

*Accept that you cannot control everything. Put your anxious and depressive thoughts into perspective: Is it really as bad as you think? Most people experience anxiety because of their ‘need to control’. Learn to accept the fact that not everything is under your control. The only thing you can control is your mindset and attitude.

* A good laugh goes a long way. Use humor, jokes, and laughter as a way to deal with the crisis because it eases situations in your mind.

* Maintain a positive attitude. Try to replace negative thoughts with positive thoughts. You can use as many positive affirmations as possible to see a change in your thought patterns from negative to positive.

* Build and join a network. Find ways to stay active in yourself community, which builds a support network and gives you a break from everyday stress. Talk to people you can trust to see what you are thinking and feeling. Ask for help from the people around you. Talking loudly and being heard can significantly reduce your anxiety and depression.

* Learn what triggers your anxiety. Is it work, family, school or anything else you can identify with? Write in a journal when you are feeling stressed or anxious, and look for a pattern.

anxiety workout Working out can help along with proper nutrition (Source: Canva)

* Start journaling. Write about everything you are thinking and feeling, and start acknowledging your feelings. When you don’t have anyone to share with, these pages can become your listening ear. Journaling also keeps things in perspective and gives clarity to your thoughts. You can also keep a gratitude journal if you are experiencing depression. It will increase your sense of gratitude along with making you accept small joys, little positive changes.

* Get a routine. gang up Schedule Will keep you grounded and reduce your anxiety level.

*Get professional help. Start with regular counseling and therapy. Some may also need to visit a psychiatrist for medications. Don’t feel ashamed to reach out for help. Take care of your mental health as much as you take care of your physical health.

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