- Mental Health
6 Proven Methods to Stop Anxiety and Depression
Beating Anxiety and Depression in Submission
My 6 Methods that help me put the reins on my mental Illness
I started therapy, reading books that turned on a light in a dark pit and showed me others that were going through the same thing. They even say that sad depressing songs can make you feel better. Oddly enough that is true. Maybe that is a whole what makes a happy person sad will make a sad person happy? My buffet of anti depressants and anxiety medications started failing which most seemed to do. The doctor would always be excited to try a new one she had just got in like a new toy.
I decided to take control of my own body, brain, and fate and looked to more outside the box thinking. Knowledge is power in this world.
Below Are 6 things I used to beat anxiety and depression
Self Hypnosis and Guided Meditation for Anxiety
The act of self-hypnosis is very helpful for achieving states of complete, controlled relaxation. During self-hypnosis you develop full, complete control of the beliefs that are implanted in your subconscious mind. Self-hypnosis relaxes your body and takes you into a state of highly-focused, deep relaxation. It took a couple of weeks before i noticed a difference but my anxiety reduced and things that used to give me borderline panic attacks i was calm and pretty Zen. The more I did the session the more i looked forward to it every day.
David D. Burns, MD Triple Column Technique – Mood therapy
My Therapist introduced me to this technique and it made a great deal of improvement with my anxiety and depression. Anxiety and depression medication is only 20% effective and the cognitive behaviors are 80% effective is what my doctor had told me once and I will stand by this. I was introduced to David D. Burns Daily Mood Log.
When I would have invasive disturbing thoughts, due mostly to my anxiety and depression, but to me they were real. I use to have thoughts of my accidentally killing my son in horrifying graphics. My anxiety, depression, and fear shot up through the roof and the mood of everything became dark. The only thing I had to do was come up with a rational thought that these were products of my depression and anxiety, and if i was truly going to act on these thoughts I wouldn’t be so fearful and saddened by them. The mood therapy helped me control these invasive thoughts. The point is that if you are having demonic bad thoughts, and they scare you and you try to get them out of your head, that is already proving that you are a good person and will not act on them.
Workout and Exercise
Scientist have concluded that a brisk walk or other exercise although temporary could last several hours as far as relief from anxiety. Exercise can improves mental health by helping the brain cope with stress. One vigorous exercise session can help alleviate symptoms for hours, and a regular schedule may significantly reduce them over time.
When stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. Or, if your body feels better, so does your mind. Exercise and other physical activity produce endorphin — chemicals in the brain that act as natural painkillers — and also improve the ability to sleep, which in turn reduces stress.
As a workout that I have used to battle my anxiety disorder and depression is the Kettlebell. I even keep a kettlebell at work to help me with stress or my boss being a grade A dick. When I feel anxiety moving in I knock out about 20 to 25 Kettlebell swings. These workouts are Zen to me. This is the equivalent of Mr. Miyagi Wax on, Wax Off. On the down swing you inhale, and on the swing up you exhale. This clears your mind and gets rid of stress and anxiety also known as meditation. This also is a distraction that you could get lost in your breathing and do more Kettlebell swings than you usually do. It works for me, and the thing is any age or physical fitness can do the exercise.
Support from Family and Friend – Don’t shut them out when you are going through this, you can’t do it alone
If i didn’t have my Family, there is no telling where I would be. My parents have been there for me since the beginning, since around 19 or 20 years old when it all started for me. At night, my mom would take me to drive around at 2 in the morning to get my mind off of all my demons. My dad would take me to the driving range to hit balls to get whatever was on my mind. My sister who always loved me no matter what and who I could always go to. Then my wife came along and made me so happy. You have to go to people who love you and don’t shut them out. They might not understand what is going on in your head but can help you think of happy thought. ” You just got to change the Channel in your head” my mom always told me.
You have to just change the channel in your head!
Make a list of things that make you happy to refer to when you feel depressed or anxious:
Your Favorite movies and TV shows. When I was in college I would be awake all night with extreme feelings of anxiety and depression that my stomach felt like I had acid eating away, my body was stiff and vibrating, and I felt so much fear. I would go in the living room of my apartment and watch a Season of “King of Queens” that I had on dvd. It always made me laugh and made me happy. It took the darkness away enough for me to go to sleep. I am the same way with movies. Anchorman with Will Ferrell is definitely a good movie to turn to.
Favorite websites. With our phones and Ipad with readily available internet connections, when the feelings come on you can go to a website that makes you happy in less than 10 seconds.
Have a pictures of good times or things that make you happy saved and easy to get to.
Have a pinterest board of just things that make you smile or laugh.
Write down at least 3 things you are grateful for everyday.
God, Church, and Prayer
This one is a little more personnel. I know everyone who reads this won’t be a Christian, but you should believe in a higher purpose for yourself. My faith and prayer wasn’t as strong when all of this started I hate to admit, but I remember my mom giving me The Power of Positive Thinking by Norman Vincent Peale. One of the main Mantras in this book was from Philippians 4:13 I can do all things through Christ who strengthens me. I remember one night being on the cold bathroom floor as fear polluted my my brain and screamed choked my. I pounded my fist against the tile until my knuckles were bleeding. I remembered the mantra in the book and out stretched my hand and repeated those words with conviction, desperation, and humility. Peace poured over from my body and my soul felt cleaned and pure for the first time in a while.
I got back into prayer. My prayer method would be just to lay in bed and talk to God, carry an actual conversation like I would anybody else, but a little more personnel and inquisitive. I always felt so good after I was done and my head was clear and calm. I had a light in the dark.
Below are 5 scientifically proven benefits of prayer according to an article by Clay Routledge, PHD from Psychology Today:
1. Prayer improves self-control
Studies have demonstrated that self-control is like a muscle,it gets fatigued. You can only do so many push-ups before your muscles give out. Similarly, activities that require self-control are fatiguing, making it more difficult to make good choices the more you have to use your “self-control muscle.” Think about it. You are more likely to lose your cool or engage in mindless eating when you are mentally exhausted.
Recent research indicates that prayer can help you get more out of your “self-control muscle.” Research participants who said a prayer prior to a mentally exhausting task were better able to exercise self-control following that task. In addition, other studies demonstrate the prayer reduces alcohol consumption, which may reflect the exercise of self-control. Findings such as these suggest that prayer has an energizing effect.
2. Prayer makes you nicer
Researchers found that having people pray for those in need reduced the amount of aggression they expressed following an anger-inducing experience. In other words, prayer helps you not lose your cool.
3. Prayer makes you more forgiving
Researchers found that having people pray for a romantic partner or friend made them more willing to forgive those individuals. Also doing good for others and wishing the best for them will make you happy.
4. Prayer increases trust
Recent studies found that having people pray together with a close friend increased feelings of unity and trust. This finding is interesting because it suggests that praying with others can be an experience that brings people closer together. Social prayer may thus help build close relationships.
5. Prayer offsets the negative health effects of stress
Researchers found that people who prayed for others were less vulnerable to the negative physical health effects associated with financial stress. Also, it was the focus on others that seemed to be contributing to the stress-buffering effects of prayer. Praying for material gain did not counter the effects of stress. So thinking about the welfare of others may be a crucial component of receiving personal benefits from prayer.
Scientists and public intellectuals who are critical of religion, focus on what they believe to be the irrationality of religious belief. Why waste time believing in things that have no supporting scientific evidence? These critics typically fail to consider the fact that scientific studies are finding measurable benefits of religious faith. Religion is complicated. It can be both good and bad for your health depending on a number of variables. However, there is a growing body of evidence indicating that prayer, a behavior often associated with religion, can be beneficial for individuals and society.
Reading the Bible also helped me a lot. Reading Psalms, Proverbs, and the new testament always made me feel good after reading it and meditating on its words.