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Anxiety And Depression, How to Help Yourself Through it.

Updated on December 5, 2017
Terrielynn1 profile image

Terrie has a certificate in fitness and nutrition. She has a passion for helping others learn about health and wellness.

What are anxiety and depression? I will be discussing the definition of each and the symptoms most people experience. There will also be a list of ways you can help yourself with making these two disorders easier to live with. I myself have gone through both of these disorders. I hope you find this information both helpful and easy to relate too.

Topics to be covered:

  1. Anxiety and Depression
  2. Their symptoms
  3. What you can do to help you cope.
  4. A challenge to help change your mind.
  5. Quotes to consider, in order to have a life you love.
  6. My experience and conclusion.

Are you feeling blue, or is it something more?
Are you feeling blue, or is it something more?

What is Anxiety and It's Symptoms

The Mayo Clinic definition of anxiety disorders.

Anxiety:

It's normal to feel anxious from time to time when life is stressful. Excessive, ongoing anxiety and worry that interfere with day-to-day activities may be a sign of a generalized anxiety disorder.

It's possible to develop generalized anxiety disorder as a child or an adult. Generalized anxiety has symptoms that are similar to panic disorder, obsessive-compulsive disorder and other types of anxiety, but they're all different conditions.

Living with an anxiety disorder can be a long-term challenge. In many cases, it occurs along with other anxiety or mood disorders. In most cases, generalized anxiety disorder improves with medications or talk therapy (psychotherapy). Making lifestyle changes, learning coping skills and using relaxation techniques also can help.

Generalized anxiety disorder symptoms can vary. They may include:

  • Persistent worrying about small or large concerns that are out of proportion to the impact of the event.
  • You can't set aside or let go of a worry.
  • Inability to relax, restlessness, and feeling on edge.
  • Difficulty concentrating, or the feeling that your mind "goes blank"
  • Worrying about excessively worrying
  • Stressing out about making decisions for fear of making the wrong decision
  • Carrying every option in a situation all the way out to its possible negative conclusion (over thinking)
  • Difficulty handling uncertainty or indecisiveness

Physical signs and symptoms may include:

  • Fatigue
  • Irritability
  • Muscle tension or muscle aches
  • Trembling, feeling twitchy
  • Being easily startled
  • Trouble sleeping
  • Sweating
  • Nausea, diarrhea or irritable bowel syndrome
  • Headaches

See Your Doctor

This article is for improvement and self-help only.

I want people to be more aware and know they are not alone.

If you have any of these symptoms,

Please see your doctor or health professional.

Depression and It's Symptoms

Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems. You may have trouble doing normal day-to-day activities, and sometimes you may feel as if life isn't worth living.

More than just a bout of the blues, depression isn't a weakness and you can't simply "snap out" of it. Depression may require long-term treatment. But don't get discouraged. Most people with depression feel better with medication, psychotherapy or both.

I will cover how you can start to help yourself get started.

Depression may occur only once during your life, people typically have multiple episodes. During these episodes, symptoms occur most of the day, nearly every day and may include:

  • Feelings of sadness, awfulness, emptiness or hopelessness
  • Angry outbursts, irritability or frustration, even over small matters
  • Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports
  • Sleep disturbances, including insomnia or sleeping too much
  • Tiredness and lack of energy, so even small tasks take extra effort
  • Reduced appetite and weight loss or increased cravings for food and weight gain
  • Anxiety, agitation or restlessness
  • Slowed thinking, speaking or body movements
  • Feelings of worthlessness or guilt, fixating on past failures or self-blame
  • Trouble thinking, concentrating, making decisions and remembering things
  • Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide
  • Unexplained physical problems, such as back pain or headaches

What do You Think?

Have you ever suffered from anxiety or depression?

See results

8 Morning Affirmations:

  1. I wake up feeling energized and strong.
  2. I Feel healthy and strong.
  3. I start a new chapter each day.
  4. I can handle any challenges that arise.
  5. I greet everyone with a smile today.
  6. I trust my decisions today.
  7. I am happy with my life.
  8. I love myself.

Say these to yourself each morning and you will be surprised by how much it will change your day.

Take This Challenge

This challenge can help you change your life. Take it now and see the change.
This challenge can help you change your life. Take it now and see the change. | Source

Help Yourself Through it

Stop the self doubt. Promise yourself to work on helping you.
Stop the self doubt. Promise yourself to work on helping you.

Positive Self Talk Works

When you read the quote above say it daily. Look in a mirror if you have too. Repeat it, even if you don't believe it yet. Soon your mind will change and you will start to see things differently. Write down your feelings and leave it there. Use a journal, you can purchase it here. It has worked well for me and it will for you too. So don't forget to keep a journal, it helps you release the day and rest your mind. The smallest change is good, don't give up.

Does This Really Work?

Have You Tried Positive Affirmations?

See results

Focus on The Good

Be grateful

Make a positive list

Use a journal

Watch a movie

Talk to a friend

Change How You Think

I have been there done that and now I wanted to help others. My anxiety was hard to control and even lead to panic attacks. I suffered from depression due to my diabetes medication. I was dealing with raising three children, two were special needs. My anxiety took over, depression set in. I was young and naive, I thought I could help myself with out outside help. I have found out that at some point we all need help. There is nothing wrong with that. We just need to talk to someone we trust, then ask if they can get us the help we need. For me it was a long process, I am here to tell you it can be done. Please don't be too hard on yourself. Life is a journey, together we can get through. Remembering we are not alone really helps. The saying is really true if I can do it you can too. I never thought I would see my way through either disorder. Don't get me wrong it takes work and sometimes even medication. Through trial and error, I have managed to get both under control. I did have to start with medication, then I started researching and reading about living mindfully. Taking control of your thoughts, actions and how you react to the things going on around you makes a huge difference on how life affects you. When you have a history of depression you need to be more aware of what affects you negatively. I didn't believe in myself and didn't have a positive outlook on my life. Changing how I felt about myself and the world around me changed everything. Make sure you get enough vitamin D, and Vitamin B12, It helps with your mood. I changed the way I look at life now, negative and positive now, knowing what I can and can't control has made a huge difference for me. I also spent too much time on negative self-talk and time in the past. Once I could get a handle on my mind everything changed and I could control my life. I also was then able to walk away from what I couldn't control without spending time dwelling on it. Get up in the morning and start the day with positive self-talk and begin the day in a good way. Life goes on, so why not make each day the best they can be. This step can seem like crossing a mountain, but little by little you will look back and say, wow look how far I have come. Just take the first step and the rest will follow.

Points to Remember

A short version of the facts:

  • Anxiety and Depression are mental disorders. ( not your fault)
  • Even some medications can cause one of these disorders
  • Don't be afraid to ask for help
  • Think positive and be kind to yourself
  • Remember you are not alone, others have suffered too.
  • You are capable and will get through
  • Be grateful and love yourself
  • Keep a journal
  • Make sure you get enough Vitamin D
  • Focus on getting through today, not on tomorrow
  • Others are cheering for you
  • Change your mind and change your life
  • Never give up, change can be slow but you can do it
  • I have been there and want you to succeed

Take Some Time For You

See what you can find in the clouds. Lay in the grass and look up. Take time to take care of you. Look at everything from  a new view.
See what you can find in the clouds. Lay in the grass and look up. Take time to take care of you. Look at everything from a new view.

Remember Life Is Good

I hope you can see life from a different view now. It takes time but you can do it.

It took me awhile, but I did it. You can't be there for others until you look after yourself.

Let's practice self-care, it's not selfish. Your mind controls everything. Once you conquer it you can do anything.

Let the sunshine in. It will warm your heart.

Don't let anxiety and depression control your life!

Life is so much better when you thrive and not just survive.

From my house to yours: Life is good and it's what you make of it that matters.

© 2017 Terrie Lynn

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    • Terrielynn1 profile imageAUTHOR

      Terrie Lynn 

      9 months ago from Canada

      I hope it helps you. It's an on going battle and one I know we can win. I want to help others make postive changes to help their own lives. Thank you for commenting. I had a simular med problem, I stopped taking it and do it differently now.

    • letstalkabouteduc profile image

      McKenna Meyers 

      9 months ago from Bend, OR

      Thanks for all these helpful reminders, Terrie Lynn. Like you, I was taking care of a child with special needs (autistic) and suffering from anxiety and depression. It felt like I had no power over my life and that caused me great sadness. My doctor put me on anti-depressants (Zoloft and Lexapro). While the medication helped me in the short run, I deeply regret that I stayed on it for 7 long years. I wish my doctor had encouraged me to do cognitive therapy, exercise, meditate, do positive self talk, etc. When I finally got off the drugs, I was back at square 1--7 years wasted when I could have been working on all those ways to cope with anxiety and depression. I wish you continued success on your journey. I know it's not easy.

    • Terrielynn1 profile imageAUTHOR

      Terrie Lynn 

      14 months ago from Canada

      hi Denise. I know what you mean I have been through the same thing. Sometimes it's still a struggle, but not near the same as it was. Changing my thoughts has made a huge difference. thank you. Hve a great weekend.

    • denise.w.anderson profile image

      Denise W Anderson 

      14 months ago from Bismarck, North Dakota

      These are great tips! As a fellow sufferer of anxiety and depression, I, too, had to start with medication. I went through cognitive behavioral therapy and learned how to recognize the distorted thought patterns I was using. Once I learned how to change my thoughts, I was able to manage without medication. I know, however, that there are still triggers. When life gets too stressful, it is easy to fall back into the old patterns.

    • Terrielynn1 profile imageAUTHOR

      Terrie Lynn 

      14 months ago from Canada

      Hi Amy. that is really good to hear. I am happy You could do that. Have a great week. Thank you reading.

    • brutishspoon profile image

      Amy 

      14 months ago from Darlington, England

      You are right, positive self talk really does work and it is the one thing I tell people to try. I have talked myself out of depression a few times over the years.

    • Terrielynn1 profile imageAUTHOR

      Terrie Lynn 

      14 months ago from Canada

      Hi Miss Dora, how are you today? This something I've sruggled with along time. Mostly escalated when my children were young. I am hoping some people will open up or talk to someone it will help alot. So many suffer in silence and they don't have too. Thank you for reading it.

    • MsDora profile image

      Dora Weithers 

      14 months ago from The Caribbean

      Good counsel. We need these reminders often, especially for those who tend to struggle in silence.

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