Depression and anxiety are both mental health conditions that, if left unaddressed, can significantly affect your overall well-being and even disrupt your day-to-day functioning.
While a complex treatment appointed by a doctor is generally recommended to overcome depression, making lifestyle changes and building new habits is also important; only then will you be able to navigate these feelings of exhaustion and desperation.
Fortunately, there are many small changes that you can implement into your daily routine to cope with depression and anxiety healthily – we will guide you through them in the article below.
Apart from staying physically active and practicing journaling, you can also prioritize getting enough restful sleep, setting attainable goals, and discussing taking supplements with your doctor.
5 Natural Ways to Cope with Depression and Anxiety Better
Keep reading and discover more ways to fight depression and anxiety naturally...
1. Stay Physically Active
Exercise is not only good for your physical health but also for your mental health. According to research, staying physically active can help reduce symptoms of anxiety and depression, as well as improve your overall mood and well-being. Furthermore, exercise can also help you sleep better at night, which can only further improve your mental health.
It is important to find an exercise routine that you enjoy and that you can stick to in the long run. This doesn’t mean that you have to join a gym or start running marathons – even taking a brisk walk around your neighborhood or doing some yoga at home can make a difference. The key is to find an activity that you enjoy and that you can do on a regular basis.
2. Consider Taking Supplements
Certain supplements have been shown to be effective in reducing symptoms of anxiety and depression. For instance, omega-3 fatty acids are known to improve mood and cognitive function, while magnesium has been shown to reduce anxiety and improve sleep quality.
Alternatively, natural ingredients like CBD oil or kratom capsules, which are known for their stress-relieving effects, can be helpful in dealing with the outside stressors and triggers on a daily basis.
However, it is important to discuss taking any supplements with your doctor first, as they might interact with any medications you are taking or have other side effects.
3. Get Enough Restful Sleep
Sleep is essential for our physical and mental health, yet most of us still don’t get enough of it. Another crucial factor is that people who suffer from depression or anxiety are more likely to experience sleep problems – insomnia, for instance. This can create a vicious cycle in which anxiety and depression make it difficult to fall asleep, and the lack of sleep only exacerbates these conditions.
To break this cycle, it is important that you establish a regular sleep schedule and stick to it as much as possible. This means going to bed at the same time every night and getting up at the same time each morning, even on weekends.
Furthermore, you should avoid using electronic devices in bed and create a calming environment in your bedroom by keeping it dark and cool. Finally, avoid caffeine and alcohol before bedtime as they can further disrupt your sleep.
4. Set Attainable Goals
One of the main reasons why people with depression or anxiety feel overwhelmed is because they try to accomplish too many tasks at once or set unrealistic goals for themselves, regardless of how low they might feel at the moment. This only leads to feelings of inadequacy, which only aggravates such feelings.
To avoid this, start by setting small, attainable goals for yourself – this way, you will be more likely to achieve them and feel a sense of accomplishment. In addition, be sure to break down these goals into smaller, more manageable tasks that you can complete on a daily or weekly basis.
For instance, rather than setting a goal to “lose weight,” set a goal to “work out for 30 minutes 3 times a week” or “eat five servings of fruits and vegetables every day.” This way, you will have a clear plan of action that you can follow without feeling overwhelmed.
5. Practice Journaling
Writing down your thoughts and feelings can help you better understand and manage your anxiety and depression. This is because journaling allows you to track your moods and behaviors over time, which can help you identify patterns and triggers. In addition, journaling can also help you release pent-up emotions and thoughts, which can only improve your mental health.
There is no “right” way to journal – you can write about whatever you want, whenever you want. However, some experts recommend writing for at least 15 minutes each day, preferably in the morning. This way, you can start your day by unloading any negative thoughts or feelings that might be weighing you down.
If you’re not sure what to write about, you can try prompts such as “What am I grateful for?” or “What are my worries and fears?”
Depression and anxiety can significantly affect your overall well-being, so it is important that you find healthy ways to cope with them.
Luckily, there are many small changes that you can make to your daily routine to improve your mental health, such as getting enough restful sleep, staying physically active, and journaling.
In addition, you can also discuss taking certain supplements with your doctor to see if they might help.
Once you start implementing these changes into your life, you will surely start to feel better in no time. So don’t hesitate to give them a try!