Updated: Aug 28
Depression and Anxiety are the most commonly diagnosed mental health issues in the world, affecting millions of people every day. However, there are many who find it difficult to seek out help from traditional routes. If you're one of these people who is struggling with depression or anxiety but avoid therapy because of stigma, here's what you can do to conquer your condition on your own:
1) Change Your Self-Talk
If you're not already aware, negative thoughts have a powerful influence over our lives and emotions. When we constantly say that something is wrong with us or that we cannot cope, it creates an imbalance in how our mind interprets reality. This leads to deeper issues, often in the form of self-loathing and depression.
Where depression is concerned, the best way to change your outlook is positive self-talk. Say positive things about yourself. Tell yourself that you can overcome your problems and that you are more than what you think of yourself at the moment. This may sound silly, but constant positivity will eventually override any maelstrom of negativity inside your head.
2) Do Not Give Up On The Small Wins
Sometimes when we're suffering from severe depression it's hard to imagine ourselves feeling happy again. We think that because we've been depressed for so long that there is no possible way to see anything different from our current situation. What we fail to realise is that there are countless small successes waiting for us in our life. These small wins are what push us forward when we feel like giving up.
So, if you're in therapy, don't just complete the tasks that have been given to you by your therapist and then neglect your own health afterwards. Take the time to go outside, meet with friends and do things that make you happy. Make a conscious effort to be active. You'll soon see how your mood will improve over time and by looking for the little wins in life, you'll find happiness easily.
3) Stop Your Negativity With Meditation
If you're not already doing so, start a simple meditation practice today. Meditation is one of the best ways to increase your awareness, and it's great for calming the mind. Meditation will help you deal with anxiety, stress and depression more effectively by improving your ability to focus and remaining calm in difficult situations.
4) Learn From Others' Experiences
If everyone living in a city knew how to meditate, what an impact that would have! However, learning from others can be just as helpful as meditation. What's especially important about this strategy is learning from real people with real experiences. You can simply read other people's stories about how they overcame depression or anxiety when you're feeling down or alone.
5) Practice Yoga
Yoga has been scientifically proven to help with a range of mental health issues, including anxiety and depression. While it can be beneficial for people with physical illnesses, yoga is also a great remedy for those suffering from emotional ones. Yoga helps us deal with stress, learn self-awareness, find inner peace and improve our physical health.
6) Try Out Animal Therapy
Pets can definitely be healing for those who are suffering from mental health issues. Therapy animals have been found to reduce levels of stress and lower blood pressure. So, if you can, consider adopting a therapy animal from a local animal shelter. If you're too busy to own your own pet or simply don't want one, then go visit your local animal shelter. There are plenty of animals there who would love to spend some time with you!
7) Do Something That Makes You Feel Good Every Day:
For at least 10 minutes every day, take time out to do something that makes you feel good. Do something to make yourself happy and do it no matter what anyone else thinks. By doing this, you'll break the cycle of depression and self-loathing. You may not even realise how much you're hurting yourself by thinking negatively. Do what makes you happy! This can be anything! So, do it now!
8) Don't Be Afraid To Ask For Help:
If you're suffering from depression and anxiety, don't be afraid to ask for help. It's not shameful to admit that you need some support. Everyone is entitled to therapy if needed, so don't be afraid about the perception of others. However, it's also important that you ask for help in the right manner.
If you want professional help then check out a therapist who specialises in cognitive behaviour therapy, expressive arts therapy as they're often more effective and faster at helping with mental health issues than psychoanalytic methods. Just remember that asking others for help is natural and healthy.
9) Don't Judge Yourself:
We all deal with life differently. For instance, some of us can work out our stress by crying, while others turn to drinking or drugs. Whatever form it takes, it's important not to judge yourself for dealing with your mental health issues in a certain way. Think of it as a coping mechanism. We're all different and we deal with stress in different ways. So, don't beat yourself up if you do something that others may consider particularly "unhealthy." Instead, be proud that you're trying to find an outlet for the stress you may be feeling inside.
10) Have Hope And Never Give Up:
If you're feeling like there's no hope left, then remember this quote: "When you want to succeed as badly as you want to breathe, then you'll be successful." - Eric Thomas.
Hope is an important part of dealing with your mental health. So, if you never lose hope, then it's likely that you'll beat your depression and anxiety. The key is to never give up; even when things get tough. That's the only way to find true happiness in life.
Depression and anxiety can be overcome. If you're struggling with your mental health, remember that there is always hope and you're not alone. There are many ways to overcome depression and anxiety and the advice given in this article is just a small, easy solution that anyone can use to combat their own personal struggle.