STEPS TO OVERCOME DEPRESSION, ANXIETY AND STRESS

 Hey  readers! Hope you are doing great and  you would be eager to read my next blog after a long time . Before, I explore about the topic, I would like to bring to limelight a small poem as an introduction for my topic. 

Can’t you hear my silent screams?

They are so loud that they echo in my dream.

Behind the face that carries a smile,

Lies a dark road that goes on mile after mile.

My silent screams have been going on for years,

But it always falls on so many deaf ears.

How can they hear that silent screams in their mind?

They can’t hear my thoughts if I keep telling that I am fine.

What can I tell them?  These silent screams carry no words.

It’s just feeling of sadness and darkness that come in its herds,

How can I explain so people understand this?

It’s like walking around a suffocating black mist.

I can’t explain how this feels, it’s so extreme,

So, I hold my mouth shut to cover my silent screams.

After reading this, I hope that you would have presumed it’s all about depression and yes, today I am going to elucidate about how to overcome depression, anxiety and stress.

WAYS TO OVERCOME DEPRESSION, ANXIETY AND STRESS

Firstly, you need to know the meaning of depression?

Depression, which is also known as major depressive disorder, is a mood disorder that makes you feel constant sadness.

Recently, I read an article that made me so emotional that, I lumped my throat and I felt down in the mouth. It states that worldwide, at least thirteen percentage of people between the age of 10 and 19 live with a diagnosed mental-health disorder, according to the latest state of World’s Children Report. It reveals the adolescent mental health is highly complex under-studies and underfunded. Anxiety and depression constitute more than 40% of mental health disorder among young people (aged 10-19).

Suicide, is the second-highest cause in Western and North America. There is also initial evidence that the Covid -19 pandemic is exacerbating this trend in some countries. For example, in a nation-wide study adolescents aged (aged 13-18) reported significantly more symptoms of the mental ill health during the pandemic than years before it. And girls were more likely to experience than boys.

Now, I would like to furtively register the steps to overcome depression, anxiety and stress.

Firstly, I would like to bring it to spotlight by saying “Do the opposite of what your depression voice says”. During depression you may feel down in the dumps and get reduced to tears .The negative, irrational voice may take you out of self-help. Be coherent and address each thought individually .For example, if you believe an event won’t be fun or worth your time, say to yourself, “It will be better than just sitting here another night.”

Secondly, I would like to trigger you by saying, “Do something you enjoy.”  Life is a journey with problems to solve, lessons to learn, but most of all experiences to enjoy and memories to cherish. Depression can push you to become fatigue for no reasons. It may feel more powerful than happy emotions. Try to push back and do something you love, something that’s relaxing but energizing. It could be playing an instrument, painting, hanging out with friends, binge watching, hiking or biking. Research shows music can be a great way to bolster your mood and improve symptoms of depression.

Thirdly, I would like to bring to limelight by saying, ”Set attainable goals and reward your efforts.” Instead of compiling a long list of tasks, consider setting one or two small goals.

For example:

1) Don’t clean the house, take the trash out.

2) Don’t clear your entire e-mail inbox, just address any sensitive messages.

3) Don’t do all the laundry that’s piled up, just sort by colors.

When you have done a small thing, set your eyes on another small thing and then another. All goals are worthy of recognition and all success are worthy of celebration. When you achieve a goal do your best to recognize it.

Next, I would like to portray by saying, “Eat healthy and stay fit.”  As we know,” Exercise is the king and nutrition is the queen, put them together and you’ve got a kingdom.” Do you know that there is no magic diet that will treats depression. But still, eating a diet rich in lean meats, vegetables may be a great place to start. Try to limit stimulants like caffeine, coffee and soda stimulants like alcohol. Some people feel better when they avoid sugar preservatives and processed food. 

         Exercise and physical activity can be powerful depression fighters. Research suggests that, exercise can be as effective as medication at relieving depression symptoms. It may also prevent future depressive episodes. Research also suggests that, activities like meditation, yoga, deep breathing and even journalizing may help you improve your sense of well-being and feel more connected to what’s happening around you.

Last but not the least, I would like to label by saying, “Getting enough sleep and meditation can have a noticeable effect.” Sleep disturbances are common. You may not sleep well or you may sleep too much. Aim for eight hours sleep per night. The best way to prevent from feeling blue is, ‘Meditation’. “Feel the feeling and don’t become the emotion. Witness it, allow it and release it”. Stress and anxiety can prolong your depression symptoms. Finding relaxation technique can help you lower stress and invite more joy and balance into your day. So introspect yourself and find way/ways to vent out your depression as it depends from person to person. Thanks for spending your valuable time folks reading my blog. Stay tuned to read my next blog!

By

Z. Safa Salsabeel