9 Quick Ways to Deal with Depression and Anxiety

Do you suffer from depression, anxiety, and panic attacks? Do you feel that there is so much more to life than these emotions that make it hard to lift your head or leave the house? You were created for much more than experiencing anxiety and depression.

God knew our hearts and minds would become downcast at times. We can reach out to Him and mental health professionals to help us in dealing with depression and anxiety. There are also lifestyle tweaks we can use to alleviate the symptoms of depression and anxiety quickly.

How to Deal with Depression and Anxiety

Although moderate to severe depression and anxiety may require psychotherapy and medication, you can learn ways to deal with depression and anxiety with a few daily tweaks. Most of these can be incorporated today in only a few minutes.

You may want to keep a journal, recording each tip you try and whether it affected your symptoms. Try one suggestion for a week or two before moving on to another. As one strategy works for you, build on the new habit by adding another.

For example, if you find that exercising first thing in the morning boosts your mood, then after two weeks, add a new habit of getting to bed an hour earlier to feel more rested and refreshed for the next day’s workout.

Exercise A quick, inexpensive, and natural way of dealing with depression and anxiety is exercise. When we exercise at a moderate level, the brain releases chemicals from neurotransmitters that leave us feeling happy, accomplished, and confident. Working out boosts mood, increases flexibility, strengthens bones and muscles, improves cardiorespiratory functions, and positively affects cognitive function.

Before starting any exercise regimen, check with your primary care physician. Once cleared, start small by walking around the block or engaging in a walking video. As you progress, consider adding new cardio workouts, strength training, and flexibility training.

Make sleep a priority When we skip rest and sleep in favor of work or late nights binge-watching a television show, we are cheating ourselves out of another natural method for dealing with depression and anxiety. We have trouble managing emotions when we are sleep-deprived. You may notice you are more emotional or angry and develop sleep issues when you do not prioritize rest.

It is tempting to stay up late after everyone else goes to bed. Maybe that seems like the only time you have to yourself. However, turning in an hour or two earlier for a few weeks can train your brain to shut off and enjoy restorative sleep. If that seems like too much of a jump, try going to bed fifteen minutes earlier until you can sleep seven to nine hours each night.

Adopt routines The best way to ensure that you add exercise and prioritize sleep is to build morning and evening routines. Daily routines create habits. It is no longer a time management problem because you are practicing consistency.

If you have never created and followed a routine, start small with only one to three tasks. Add more elements to your routine as needed but keep from overwhelming yourself. For example, your morning routine might include fifteen minutes of devotionals and prayers, followed by a 30-minute workout and a shower. Your evening routine might consist of cleaning the kitchen after dinner, drinking herbal tea, and snuggling in bed at nine o’clock.

Tap into your creativity Creativity is an effective outlet for emotions. You can alleviate depression and anxiety symptoms by tapping into your creativity. Choose endeavors that make your heart sing. Everyone has something that they enjoy doing. For example, you may like to build with your hands, write stories while curled in a chair, or paint on canvas.

Whatever creative venture you decide, try to practice it regularly. Block out at least fifteen minutes a day or an hour a week to create something. Other ideas: make a garden (flower or rock), paint a mural in a room, build a piece of furniture, weld a piece of metal into a rose, or choreograph a new dance to your favorite song.

Call a friend Socializing is a part of who we are. We were not created to live in a vacuum but surrounded by other people who know, like, and love us. Whether that is family or close friends, talking with these people can boost your mood.

Make a list of people who naturally raise your spirits. Maybe it is an old friend, a funny cousin, or a prayer warrior from church. Call them to chat for a little while today. Or even better, ask them to lunch or over for a cup of coffee. Focus on building relationships.

Get out of the house We can begin to feel suffocated and depressed if we stay indoors and isolate ourselves for too long. Taking a brisk walk in nature can boost our mood. Joining friends for a fun activity can take our minds off problems.

Is there an event you would like to participate in or attend? Put it on your calendar and make plans to go. If you want, invite a friend or two to go with you. If you cannot find any events you like, consider touring museums, aquariums, or the zoo. Find a local small-business eatery and stop in for lunch. Make each outing an adventure to look forward to by taking pictures or recording what you experience in a journal.

Avoid substances that aggravate depression and anxiety Most people are aware that substances like alcohol and drugs can worsen depression and anxiety symptoms. But did you know that added sugar, processed foods, and fast foods can also contribute to depression and anxiety? These foods are often high in sugar, heavy in carbohydrates and saturated fat, and low in nutrition.

Chronic inflammation results from eating processed foods. Inflammation has been linked to depression. It has also been linked to other mental health conditions and physical ailments. Joint pain is a byproduct of chronic inflammation. Consider reducing your intake of processed foods and increasing lean proteins, complex carbohydrates, fruits, vegetables, and healthy fats.

Volunteer your time It is easy to get focused on our own problems. Before we know it, depression and anxiety can grip us in fear. Volunteering our time to help the less fortunate or the needs of a ministry can help shift our perspective.

Check with your church or local community center about volunteer opportunities. You may find volunteer ideas online or through social media. You may want to join a group or save volunteering for specific events. For example, if you like working with children, become an integral part of Vacation Bible School at your church, volunteering for the programming, food, set up, or activities.

Join a Bible study Learning more about God, His Son Jesus, and how His mercy and grace relate to your life can help you overcome the obstacles life throws your way. A Bible study is an excellent way to meet new friends, learn about Scripture, and socialize. You may notice a boost in your mood before the meeting even ends.

Ask members of your church about any current or coming Bible studies. If your church does not have one, check online. Many Bible teachers offer on-demand studies with live groups. You can also check with other churches that run online Bible studies and ask if you can join. Bible studies can be about specific books in the Bible, people from Scripture, or topics related to Christian living. Find one that excites you and try it for a few sessions.

Next Steps

Investing in your mental health with Christian counseling can help you deal with depression and anxiety. Christian counseling combines proven psychological methods with faith-based principles. You will learn lifelong skills to manage symptoms, repair and maintain relationships, and deal with unresolved issues. Call our office today to schedule a session with a Christian counselor.