Dealing with Anxiety and Depression

1 in 3 of our clients suffer with either Anxiety or Depression
Yesterday wasR U OK? day so we thought this would be a good opportunity to touch on some ways of dealing with anxiety or depression.

Anxiety and Depression

It’s the topic that people don’t talk about enough! It’s out there and you feel like you’re the only one in the whole world that suffers from it but you are not alone! 1 in 4 people suffer with Mental Illness, however there are several ways you can overcome it including exercise and healthy eating.
Anxiety and depression generally come hand in hand and usually panic attacks like to come along for the ride also. Below are some management techniques to implement into your life if you’re suffering from anxiety, depression or panic disorder

Take control of your body

  • Eat right! Cut out packaged and processed foods and eat fresh!
  • Avoid alcohol, nicotine, sugar and caffeine. These nasties all contribute to depression and anxiety
  • Exercise! 5-6 days a week. No need to smash yourself everyday but try and get out for a walk/jog, yoga, ride a bike, attend a group fitness class. Mix it up and find something that you enjoy
  • Sleep, no one can run off little sleep. Switch the TV off and get to bed early.

Get rid of the negative self-talk- Ask yourself some questions about a negative thought or situation

  • Where is the evidence of this?
  • What are the odds of this happening?
  • What’s the worst that could happen?
  • Am I looking at the whole picture?

Statement: I want to join a group activity but what if I have a panic attack?
Question to ask yourself: What’s are the odds of this happening?
Counterstatement: Quite high however with positive self-talk and focusing on the activity at hand I may not feel so overwhelmed after all

Remember to Breathe!

  • Breathing will slow down or stop the stress response. Try conscious deep breathing for around a minute when you’re expecting something to happen that may make you feel anxious.

Learn to Plan instead of worry
The difference between planning and worrying is that a good plan doesn’t need constant review. An anxious brain, however will reconsider a plan over and over to be sure it is the right plan. It is important to learn the fundamentals of planning as it can make a big difference in calming a ruminating mind. These include:

  • Identifying the problem
  • Listing the problem solving options
  • Picking one of the options
  • Writing out a plan of action

Example
The problem: I have no time to do my food prep, how am I ever going to get results!
Options:

  • Turn off from electronics, they are time wasters anyway.
  • Spend time on the weekend to set myself up for the week
  • Prep my food while I’m doing dinner

Picking an option: Spend time on the weekend to set myself up for the week
Write out a plan of action: Write down a meal plan, create a shopping list, go shopping, prepare everything you need for the week ad portion it out.

With these plans in place you are setting yourself up for positivity for the week. If you eat right, you feel good. If your organised your mind isn’t chaotic. Take one step at a time and don’t let the big picture overwhelm you. If you have a plan its reassurance that everything is going to be OK!

References
Beyond blue www.beyondblue.org.au 1300224636
Headspace www.headspace.org.au 1800551800
Lifeline Australia www.lifeline.org.au 131114
Quest for life www.questforlife.com.au 1300941488

Take Care of Yourself
Lish Richardson xx