Stress, anxiety and depression are on the rise. Research shows that the number of people who suffer from these conditions has increased by nearly 50% in the past two decades, if not more. This is a concerning trend, as stress, anxiety and depression can have a negative impact on physical, emotional and mental health.While the causes for the same may vary from person to person, some of the contributing factors are pressure at work & home, violence, social media, financial insecurity, unemployment, fears and uncertainty. Fortunately, there are many treatments available for stress, anxiety and depression. These treatments include therapy, medication and lifestyle changes. If you are struggling with one of these conditions, it is important to seek help. The sooner you get treatment, the sooner you can start feeling better.
Anxiety is an important faculty in keeping us safe. It helps to identify threats and deal with them quickly, but when anxiety becomes chronic it can cause one’s behavior patterns or responses to change drastically for the worse- causing fearfulness even for the daily tasks like going to work, meeting friends, or even chilling. Research shows that anxiety disorders affect around 38 million Indians but they often go undiagnosed because they confuse anxiety as a “normal” response during stressful times or as a by product of stressors like work deadlines, social pressure, etc. which makes it even harder to cope for some individuals.
Constant stress has become the new normal for many people. It’s no secret that when we experience stressful situations, our body releases cortisol and other hormones to help us deal with stressful conditions quickly. Those who suffer from chronic stress often develop problems such as insomnia, irritability or headaches.
Depression, on the other hand, is accompanied by a feeling of impending doom without any reasons, every day, for over two weeks continuously along with fatigue, loss of interest, insomnia, etc. It’s important to be aware of the condition and build the ability to get up and fight back against these feelings, instead of accepting them or thinking that they will simply go away on their own or never go away.
Here are some ways to cope with stress, anxiety and depression:
1. Communion with Nature – Nature has the ability to calm and heal. Take a walk and look at the trees, leaves, grass and sky; feel the breeze. Few minutes with nature daily can assist greatly in calming the mind.
2. Take frequent Breaks – Don’t drown yourself in hours & piles of work. Take frequent breaks and in those breaks stretch a little, walk a bit, take a few deep breaths, listen to your favorite song or read a comic strip; anything that helps you relax.
3. Meditation & Breathing – Daily meditation of 5-15 minutes is known to have a profound impact on calming the mind and releasing stress, worry and anxiety. You may focus on your breath, a mantra, silence or any other focal point.
4. Technology Detox – For a few hours everyday, keep away from technology. Spend time with family and friends without your phones, laptop or television. Focus on your connections with people to reduce mental disorders and increase joy in life.
5. Gratitude – Make gratitude and appreciation a part of your life. Say it out aloud. Appreciate your body, your phone, your sneakers, your beating heart, your best friend – every big and small thing that adds value to you and your life.
6. Seek Support – It is important to confide in someone who offers a non-judgmental space for you to share all that you desire. Ask for help from friends and family when you feel distressed; don’t assume that others won’t understand. However, in chronic cases, seek help from an expert.
It’s about time people acknowledge the colossal impact of mental disorders and make some lifestyle changes to address the stressors before they become life-threatening for them. Mental health is as important as physical health. Stay healthy!
The writer is Psychotherapist, Life Alchemist, Coach & Healer, Founder & Director, Gateway of Healing.