5 Ways To Reduce Depression + Anxiety Symptoms: Holistic Therapy Tips
There’s so many ways to cope and manage depression and anxiety symptoms. This of course is great, but there are also benefits to trying coping methods that have been specifically documented as result-based (consistently effective and studied via scientific research). It’s always a good idea to have some basic tools in your tool kit where you can feel equipped with increased odds of taking care of yourself when you need relief.
It’s tricky because each of the coping recommendations will work in different ways to support and maintain health mental health but for some of the recommendations, timing and preventative practice (practice when symptoms are low) will help support mental health stability and maintenance outcomes best. Below, I’m going to share 5 coping methods that can help you reduce, maintain, or prevent anxiety or depression symptoms.
1. Journaling Can Reduce Depression & Anxiety Symptoms
Let’s begin by looking into journaling as a mental wellness practice that has big payoff. The action of journaling about your thoughts and emotions helps to create distance between yourself and your thoughts. This method helps your mental health in a couple of different ways. One, you gain physical distance from your emotional thoughts by physically writing them down on paper. You also secondarily get the benefit of seeing your thoughts outside of the emotional experience that happens (inside our heads) when we think emotionally. There’s something about writing your feelings or irrational emotional thoughts down that can trigger logical thought to come in and stabilize you emotionally when you write or journal.
2. Talking With Supports Can Help Your Symptoms
There’s great power in talking with supports about your depression or anxiety symptoms. It’s worthy to determine an approach to managing your mental health by
Speaking about your feelings, which in turn will increase emotional validation and self-connection. When you are able to speak about your feelings in a safe space you can additionally create distance from your emotions and decide how you want to make meaning of your feelings. Talking about your emotions will also at times increase your decision-making response where you decide what you want to do about how you feel. Talking about your feelings can increase empowerment to change in small ways that eventually or immediately add up to symptom reversal.
3. Eating More Veggies Can Reduce Symptoms
There’s a popular saying “you are what you eat” and there’s actually a grain of truth to the old saying. Our mental health is impacted by what we eat. Nutritional deficiency is a cause that can trigger symptoms. Just think of not having enough water, eating processed sugars and starchy simple carbs. Your mind and body will not be able to do it’s daily functions of digestion, metabolism, circulation, and so on if your body is running to problem solve how your energy resources need to be allotted based on your internal health needs or delays. For example if you don’t eat enough veggies and drink enough water you may find that constipation is more likely. When constipated our body has a response of energy drain from stool being held to long in our bodies that you simply won’t have the same energy as someone who is “regular”. Our body is smart enough to focus on taking care of us and figuring out how to keep us going but will also conserve our resources if we are under supported nutritionally.
4. Routine Exercise Gives You Energy + Mood Management
Routine exercise is wonderful for your health and wellness. When you spend time getting your heart rate up your heart and circulatory system is strengthened. Exercise also helps our brains receive more oxygen, which triggers chemical endorphin release, which is similar to taking medication to reduce symptoms for depression, anxiety, ADHD, Stress, and confidence. Consider working out at least 4x per week with moderate exertion for dependable symptom relief.
5. Connecting With Your Interests Helps You Heal
The power of having a hobby is more real than many people realize. When we have personal interests that place us in a state of learning we also gain deeper sensations of self-connection and joy. It’s important that when picking up hobbies or returning to hobbies for increasing happiness that you focus on habits that feel possible without years of practice to enjoy. Utilizing hobbies also allows for focused practice on tasks, which increase feelings of being in a state of flow where you may even feel calm, peace, and engagement similar to mediation. Hobbies are great for disconnecting with consumption via social media or seeing what others are doing but instead to focus on your craft and feel increased enjoyment and down time.
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I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!
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