Depression and anxiety are common mental health problems that can lead to serious physical health problems. A study found that people with depression are three times more likely to develop heart conditions than those who do not have this serious mental illness.
Depression is one of the most common mood disorders in the United States, affecting approximately 7.8 percent of all adults over 18 years of age in any given year. Women are more likely to experience depression than men, and the National Institute of Mental Health estimates that about 12 million women suffer from depression every year. According to the Anxiety & Depression Association of America, depression affects 264 million people worldwide.
Anxiety disorders also affect millions of people in the United States every year. It is estimated that 18 percent of all adults suffer from an anxiety disorder annually, making it the most common mental illness among American adults. In addition, the Open Minds Market Intelligence reports that anxiety disorders cost the U.S. over $225.1 Billion in 2019, more than one-third of the country’s entire mental health bill.
There are ways to overcome depression and anxiety. This article highlights five effective ways to overcome depression and anxiety.
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CBD
Cannabidiol can be used to treat many conditions such as depression, anxiety, and insomnia when it comes to mental health. Unlike THC, CBD does trigger a “high” or euphoric state because it does not act on the same brain receptors as THC. However, if you wish to enjoy the euphoric benefits of cannabis, Super Lemon Haze strain can be a great choice.
CBD can also treat insomnia and other sleep disorders because of its calming effects and ability to reduce anxiety, some of the leading causes of insomnia.
In addition to using CBD for mental health disorders, there are several other ways you can use CBD to improve your mental well-being, such as:
- Using CBD for stress relief
- Using CBD for mood enhancement
- Using CBD for neurological disorders such as autism and epilepsy.
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Exercise
Exercise probably has more research supporting mental health benefits than any single activity.
Exercise is a potent way to reduce anxiety and depression and improve cognitive function. It can also help prevent future episodes of depression by helping you develop a healthier lifestyle, boosting your self-esteem and sense of control.
Physical inactivity contributes to depression. That’s why it’s essential to get at least 30 minutes of moderate exercise each day. Start slowly if you’re new to exercise, and gradually increase the intensity of your workouts over time. In addition to aerobic exercise, try strength training and stretching exercises like yoga or pilates for more mental health benefits.
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Meditate
Mindfulness meditation is an effective way to overcome negative thoughts and feelings of worthlessness that can contribute to feelings of depression and anxiety. Meditation helps you develop skills to avoid becoming consumed by negative emotions and teaches you how to detach from such emotions when they occur. As a such, they are less likely to escalate into full-blown depression or anxiety attacks.
Mindfulness-based cognitive therapy (MBCT) is particularly effective at preventing depressive relapse. It develops your ability to recognize early signs of relapse and helps you learn how o intervene before symptoms become severe.
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Eat a good diet.
A balanced diet is necessary for your body to function correctly. It also keeps your energy levels and mood up throughout the day. Foods rich in nutrients and carbohydrates, such as nuts, beans, whole grains, and leafy green vegetables, help increase hormonal serotonin levels. Serotonin influences your mood. The natural sugar in complex carbohydrates is broken down slowly by your body to provide you with fuel throughout the day. This reduces emotions of anxiety and depression and keeps blood sugar levels stable.
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Sleep
All the things you can do to take care of your depression will feel pointless if you’re not getting enough sleep. Your mood is greatly affected by what’s happening in your body, and if you don’t sleep well, your brain doesn’t have a chance to regulate itself.
Sleep is also essential because it allows you to practice self-care. If you stay up all night, you won’t want to get out of bed in the morning and go on a walk or do yoga. You may also be too tired to prepare healthy meals.
If you don’t know why you aren’t sleeping well, first look at your sleep hygiene. That means things like turning off electronics at least an hour before bedtime, making sure your room is dark, and dressing in comfortable pajamas or even naked, if that helps.
Conclusion
These practical ways are simple rules of thumb for dealing with depression and anxiety—rules that anyone can follow. So try some of these suggestions out and see how much of a difference they can make for you. They may not solve your problems for good instantly, but that’s okay. The most important thing is to keep working at it daily. And you will get better.
