Depression & Anxiety

Did you know that Anxiety disorders are the most common mental illness in the US, 40 million adults 18 and over, statistic show anxiety disorders develop from genetics, brain chemistry, personality, and life events and 322 million people worldwide live with depression.*

How to make sense of the emotions we are experiencing…

Depression and anxiety disorders are different, but people with depression often experience symptoms similar to those of an anxiety disorder, such as nervousness, irritability, and problems sleeping and concentrating. But each disorder has its own causes and its own emotional and behavioral symptoms.

Many people who develop depression have a history of an anxiety disorder earlier in life. There is no evidence one disorder causes the other, but there is clear evidence that many people suffer from both disorders.

Symptoms of Depression
lack of interest in enjoyable activities
increase or decrease in appetite
insomnia or hypersomnia
slowing of movement
lack of energy
feelings of guilt or worthlessness
trouble concentrating
suicidal thoughts or behaviors.
Symptoms of Generalized Anxiety Disorder
excessive worry
restlessness
being easily fatigued
trouble concentrating
irritability
sleep disturbance
muscle tension.
Warning Signs You Shouldn’t Ignore
Loved ones of those struggling with anxiety and depression should be on the lookout for these warning signs of a mental health crisis:

Poor daily self-care, such as refusing to perform personal hygiene habits, get out of bed, or eat
Sudden and extreme changes in mood
Becoming violent, threatening, or aggressive
Abusing substances
Appearing confused or having hallucinations
Talking about suicide or about not having a reason to live
Coping Strategies
Try these when you’re feeling anxious or stressed:

Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
Get enough sleep. When stressed, your body needs additional sleep and rest.
Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.
Take deep breaths. Inhale and exhale slowly.
Count to 10 slowly. Repeat, and count to 20 if necessary.
Do your best. Instead of aiming for perfection, which isn’t possible, be proud of however close you get.
Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
Welcome humor. A good laugh goes a long way.
Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.
Fitness Tips: Stay Healthy, Manage Stress
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.

5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggest that frequency is the most important.
Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
Recruit an “exercise buddy.” It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague. 
Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier, designed to help
Mental Health and awareness is key to my heart, this is an illness that has impacted my own family. As a Life coach, I am passionate, about helping others have freedom from the darkness. I offer a program designed to help you find balance in this world, by providing you with cognitive / mood support through coaching strategies designed to help you release the past and rest assured of your future. Please click now if you’re interested in more information.

your friend,

Malinda

www.nami.org