Learn how to deal with stress and depression
According to experts, you can deal with stress and depression very efficiently.
We cannot completely remove stress as it is part of our life. However, if we can manage stress successfully, then we will be in better physical and emotional health. According to researchers, there are two ways to manage stress efficiently. Let’s read, how to deal with stress and depression.
1. Increase your level of awareness
Be aware of the amount of stress experienced by your body, and the nature of events that bring on our stress. Check your stress levels throughout the day and rate yourself, perhaps on a ten-point scale, on the degree of stress you are experiencing at that time. To do this, check out your body. Are your muscles tense? Is your heart pounding? Are your hands cold and clammy? Are you able to concentrate normally?
When you become adept at recognizing the degree of stress you are currently experiencing, work on increasing your awareness of the people, things and events that are triggering your stress. These can also be rated on a ten-point scale. This exercise can yield a lot of surprises. For example, you might find that a close friend, a family member or your job may increase your stress levels dramatically. You may learn to avoid the stressors or else to deal with them more realistically.
2. Take positive action to reduce your tension
There are several techniques that can help you to cure depression and combat unnecessary stress. These are as follow:
i. Learn to relax
When you want to learn how to deal with stress and depression, you should learn to relax. Breaks are important for the body and mind to rest and recharge. Take time to do the things you enjoy e.g. listening music, sports, going for walks or simply soaking in the spa bath. Often a change of routine can be helpful when you are feeling tense and tired. Some people find it useful to take short breaks while others prefer to take their holidays at a stretch so that they can forget about work completely.
Relaxation or deep breathing or meditation exercises may be useful. There are several relaxation and meditation techniques like yoga, stretching exercise, massages, visual imagery, active meditation, etc. You can practice them whenever you want without spending a single penny.
Regular physical exercise such as walking in lawn, gym, rope climbing, etc. help reduce stress. It improves your immune system to plays crucial role in preventing disease. You may start any exercise which you find suitable according to your lifestyle and choice. Walking at a brisk pace for 20 or 30 minutes daily decreases stress just as effectively as vigorous jogging.
iii. Setting Limits
A lot of stress comes from taking on more than we can handle. We often harbor high expectations about how much we should accomplish in life. Unfortunately, this is prime culprit in increasing our stress levels. It may help to examine what is really important in our lives. Be more realistic about our wants and needs.
iv. Effective Communication
Sometimes we may feel that we cannot refuse requests. Then we find ourselves overwhelmed and trapped by our obligations. This results in feeling angry and helpless. Learning to say “NO” is one of the most important lessons, we should learn to live a happy life. If we can say “NO”, we are going to enjoy good health and life.
v. Time Management
If you feel stressed due to lack of time, start to manage your time table. There are several ways for time management. Few of them are:
- Set goals and prioritize them.
- Schedule time for breaks and relaxation.
- Spend quality time with family, friends and well-wishers.
- Limit interruptions such as visitors and telephone calls during your productive hours.
vi. Social Support
Try and find good, non-judgmental listeners eg. a family member or a close friend, with whom you can share secrets; someone whom you trust and feel at ease with. Talking about issues causing stress with a good listener helps us to cure depression and stress.
Find things you enjoy most. You can choose your hobbies or other recreational activities like gardening, sports, dance, painting, hiking, writing, any meditation exercise or simply listing music. This helps you to maintain emotional balance in your life giving you better control over mind, emotions and life.