Are you battling with anxiety? Do you find that very often than not you’re anxious? How do you calm your nervousness and apprehension? Don’t give into these feelings and run from the world. Millions of other people feel like you and are looking for an answer.
There are a number of different reasons why people feel anxious: – It could be the result of a traumatic event in your past e.g early childhood abuse or bullying – It could be because you have a tendency towards “negative thinking” and interpreting everyday events as threatening – Your genes might also make you more vulnerable to feeling anxious.
An estimated 40 million American adults suffer from some form of anxiety disorder, which makes finding ways to cope an important part of maintaining a healthy lifestyle.
Numerous papers have been written on how to treat anxiety and depression but many fewer address prevention.
There are many lifestyle changes and stress management techniques you can use to prevent or avoid depression. There are certain triggers that can cause us to experience depressive episodes. While triggers may be different for everyone, these are some of the best techniques you can use to prevent or avoid depression relapse.
1. Stay away from toxic people
We’ve all met that person who just makes us feel bad about ourselves. Sometimes they’re an outright bully, and other times they subtly put us down to make themselves feel better. They may even be someone who takes advantage of us. Regardless of the specific situation, toxic people should be avoided at all costs. They can lower our self-esteem.
One study from 2012 found that negative social interactions were linked to higher levels of two proteins known as cytokines. These two proteins are associated with inflammation as well as depression. To avoid toxic people, you should: Stay away from anyone who makes you feel worse about yourself. Cut people out of your life who take advantage of you.
2. Build strong relationships
Having a strong support system and an active social life is important for our mental health. Research has shownTrusted Sourcethat having even “adequate” social support can protect against depression.
Make sure that you’re regularly connecting with friends and family, even when your lives are busy. Attending social events when you can and finding new hobbies that could help you meet new people can all help you build new relationships too.
3. Cut back on social media time
Research has shownTrusted Sourcethat increased social media usage can cause or contribute to depression and low self-esteem. Social media can be addicting, and it’s a necessity to stay connected with family, friends, and even coworkers. It’s how we plan and invite each other to events and share big news.
However, limiting social media time can help prevent depression. You can do this by:
- deleting all social apps from your phone
- using website-blocking extensions that only let you use certain sites for a preset amount of time
- only going to social media with a purpose and avoiding logging on several times a day just for something to do.
4. Minimize your daily choices
Have you ever walked into a theme park and been overwhelmed at what you want to do first? Researchers think that having too many choices can actually cause significant stress that can lead to depression.
Psychologist Barry Schwartz, author of the book “The Paradox of Choice,” describes research that shows that when faced with too many choices, those who aim to make the best possible choice — “maximizers” — face higher rates of depression.
For many of us, our lives are filled with choices. Which outfit do we wear, and should we buy yogurt or eggs or bagels or English muffins or sausage for breakfast? The pressure of making the right — or wrong — choice is thought to contribute to depression.
If making choices stresses you out, simplify things. You can:
- Learn to be decisive more quickly.
- Reduce the decisions you’ll have to make during the work week: Plan out your outfits and have your meals prepped and ready to go.
5. Reduce stress
Chronic stress is one of the most avoidable common causes of depression. Learning how to manage and cope with stress is essential for optimal mental health.
To manage stress, you can:
- Avoid over committing to things.
- Practice mindfulness or meditation.
- Learn to let things go that you can’t control.
6. Cultivate a healthy diet
A healthful diet may help prevent depression and boost mental well-being. A 2019 studyTrusted Sourceconcluded that dietary interventions could play a role in treating depression.
Research Trusted Sourcesuggests that the following foods may help:
- fresh fruits and vegetables
- green tea
- soybean products
- healthful oils, such as olive oil
- whole grains
- fish
At the same time, people should limit their intake of the following:
- red meat and meat products
- premade baked goods
- trans fats
- sugary desserts and sodas
- Fresh fruits and vegetables provide antioxidants. These help protect the body from oxidative stress and cell damage.According to an article in AntioxidantsTrusted Source, processed foods may adversely affect gut microbiota, which could increase the risk of depression.
7. Regular exercise
ResearchTrusted Sourceshows that physical activity can act as an antidepressant, and experts encourage doctors to include it as a treatment.
A 2018 reviewTrusted Sourcedescribes exercise as an underutilized treatment for depression. The authors note that it can boost both physical and mental well-being.
Depression can make it hard for some people to start exercising, but a lack of activity can also make symptoms worse.
People experiencing difficulties in starting exercise could try just 5 minutes of walking or another enjoyable activity in the morning and another 5 minutes in the afternoon. From there, gradually increase over the coming days and weeks.
8. Get plenty of sleep
Getting plenty of high-quality sleep is necessary for both mental and physical health. According to the National Sleep Foundation, people with insomnia have a tenfold risk of developing depression compared to those who sleep well.
To get better sleep, you can:
- not look at any screens for two hours before bed (including your phone!)
- meditate before bed
- have a comfortable mattress
- avoid caffeine after noon
9. Reduce alcohol and drug use
The excessive use of alcohol and any drug use not only is associated with higher risks of depression, but also high risks of depression relapseTrusted Source. Limit alcohol intake, and eliminate any drug use as safely as possible.
Outlook
It is not always possible to prevent or avoid depression, but effective treatment is available, and some lifestyle choices can help manage symptoms and prevent a recurrence.
If symptoms of depression are overwhelming or if a person is thinking about self-harm, death, or suicide, they should seek immediate medical attention.
