Seven Ways to Help Yourself With Depression and AnxietyFitness and Health19:08 | February 28, 2023

Therapy and medications help with depression and anxiety. But there are other ways to improve the mental state before the person seeks help.

1. relaxation with meditation. Just 10-20 minutes of meditation will help you slow down and pay attention to your inner state. This will allow you to understand how you are feeling and what you are thinking, so you will learn to better manage your emotions and thoughts. Conscious breathing and yoga also help slow down.

2. physical activity. It has been scientifically proven that exercise helps manage anxiety and depression. And even just half an hour of walking already improves health. According to a review published in JAMA Psychiatry, brisk walking for 2.5 hours a week reduces the likelihood of developing depression.

3. walking outdoors. Being in nature is very beneficial for the body. It increases attention, reduces stress, improves mood, empathy and reduces the risk of developing mental disorders.

4. healthy eating. According to Harvard Health, about 95% and more of the mood-regulating serotonin is made in the gastrointestinal tract. Scientific studies show that people who follow traditional diets (including Japanese and Mediterranean diets) have a 25-35% lower risk of depression than those who follow a typical Western diet.

5. full sleep. When people are tired, they are more prone to strong emotions. They may also develop various emotional problems such as anxiety, anger, and depression.

6. Event planning and goal setting. It’s important to make time for the things you enjoy doing. Even if it only takes 10-15 minutes. Also, many people find satisfaction in achieving goals that are important to them.

7. Rejection of social networks. Thanks to social networks, people are starting to compare their lives with the lives of others. And it can affect self-esteem.

News cannot be equated with a doctor’s prescription. Consult an expert before making a decision.