When people feel an uncomfortable level of stress and/or feel depressed, they often feel tired, lonely and hopeless. Sometimes they may even feel worthless. This often results in their isolating themselves from those they care about and those who most care about them. This actually perpetuates the pain, loneliness and despair. This is what makes staying connected extremely important. Maintaining contact with others by phone, email, notes, face to face contact, text messaging etc. will lessen the pain while isolation deepens depression and stress.
Seeking professional help can also be invaluable. There are times when stress and depression can manifest in very unhealthy behaviors, including drug and alcohol abuse, overeating, not eating, insomnia, staying in bed all day, gambling, violence, self-mutilation. At this time professional help is needed and can prove to be invaluable.
At the furthest end of the spectrum regarding stress and depression is when a person has suicidal thoughts and/or intentions. At this point it is highly recommended that a person call 911, a local hospital or a local mental health clinic, some of which have mobile mental health units to visit with extended hours.
Something very simple to try when feeling stress depression is to smile. Studies show that this simple act can contribute to altering your mood.
In today’s very busy world of emails, faxes, instant messaging, multi-tasking and constant striving, it is easy to feel high levels of stress and depression. It therefore becomes very important to set priorities. Identify what needs to be done in the order it needs to be done. Make tasks manageable by doing one thing at a time and by scheduling tasks at specific times. Create a structure in which you can be focused and productive.
One thing that I have regularly seen as a clinician is the tendency to “beat ourselves up” for what we don’t do and for what we don’t get done. This too contributes to depression and anxiety. It is very important to watch for this tendency and catch it when it arises. A way to modify it is to be kind and loving to yourself and to acknowledge yourself. Congratulate yourself after you complete tasks and appreciate your efforts. Keeping a list of your efforts and tasks completed is helpful too. You may even wish to give yourself a healthy treat after you put forth effort and complete a task.
Another way to handle stress and depression effectively is to exercise. Movement and aerobics stimulate endorphins which makes us feel good. This also leads to greater energy to attend to the tasks that need to be done. Now we are able to work more effectively.
Also, you can handle stress and depression effectively through laughter. Watch funny movies or sitcoms. Laughter decreases stress hormones and activates cells that boost the immune system.
It also feels great!
Keeping a journal can also be therapeutic. Writing about your thoughts and feelings can often be a way to release painful emotions. You can start by writing “I feel…, I am…., I wish…, I want…, I hope…, I see… Write in a free flowing thought process without concern for grammar, how it sounds, etc.
Often people have a habit of focusing on what things are not working rather than on what are. As such, it is useful to change your focus and focus on what is working rather than on what is not working. Focus on the healthy instead of the unhealthy and the positive rather than the negative.
A powerful and profound way to manage stress and depression effectively is to write a gratitude list. Identify and list what you are grateful for. This can be done daily or once in awhile. List the little things too as well as those you may take for granted (like having hot water and modern plumbing).
At the end of the day thank yourself for your efforts and the things that you have done during the day, even those that are mundane and ordinary.
Meditation is yet another way to manage stress and depression. It calms the mind/body, lowers blood pressure, and energizes you. People will often tell me “I can’t meditate. When I try I can’t get rid of my thoughts”. Or, “when I meditate I think of a million things”. Please know that it is the nature of the mind to move and think. We can’t get rid of our thoughts. Simply bring your attention back to what you are focusing on. (Well, this could be another article in itself).
Changing our posture can change your state too. Walk with a bounce, sit straight rather than slouched, keep your head up.
A very simply way to manage stress and depression is to breathe deeply and to take deep breaths throughout the day.
Being in nature is yet another way to help us feel calm and relaxed. When you can’t be in it, think of it. Seeing or visualizing the sky will calm the mind, seeing or visualizing water will calm the emotions and seeing or visualizing the mountains will increase grounding and stability.
A very profound way to overcome emotional challenges is to learn the Emotional Freedom Technique (EFT)®. It is an easy approach to learn and can be done anywhere. Visit www.emofree.com to read about it.
Depression and stress can often be related to repressing anger, sadness, fear and loneliness. It is therefore important to express your thoughts and feelings. This can be done verbally and/or by writing in a journal (see above).
There are all different degrees and depths of depression. Some can be handled on our own while others are deeper and debilitating. When depression reaches this point it is essential to seek professional help. Depression is a treatable condition. Professional help can also help you to learn healthy coping skills which will help you to lower your stress and overcome depression.
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