How to relieve anxiety and depression

When you feel anxious and depressed, you can relieve stress and release bad emotions through appropriate exercise, practicing meditation, ensuring adequate sleep, and managing your health.

Proper exercise

Moderate exercise can help relieve anxiety and depression by training the brain so that it does not panic when it experiences physical symptoms of fear or worry, such as a rapid heart rate or shortness of breath. There are many ways to exercise, among which team sports, cycling, aerobic exercise and fitness activities have many benefits. However, more exercise is not necessarily better. It should be done 3 to 5 times a week, each time lasting about 45-60 minutes.

practice meditation

Decades of research show that meditation benefits mental health. Meditation practices activate brain networks associated with emotional control and can also lower blood pressure and the stress hormone cortisol. It is important to note that, as with many treatment strategies, some people may experience negative effects or even worsening of symptoms as a result of meditation, often manifesting as worsening or new symptoms of depression or anxiety following meditation practice. If meditation makes you feel bad, don't push yourself.

Get enough sleep

Depression, anxiety, and sleep disorders are closely related and influence each other. Rumination and worry make it difficult to sleep ； At the same time, lack of sleep can increase anxiety and negative emotions. Therefore, having a good sleep can help relieve anxiety and depression, such as adhering to a regular schedule, avoiding the use of electronic devices in bed, avoiding coffee intake, and doing some exercise during the day.

Manage health conditions

People with chronic illness are more likely to suffer from depression than the general population, with an estimated 1/3 of people with chronic illness experiencing depression. Experiencing pain may be a major factor in depression in patients with chronic diseases, and for this reason, patients with anxiety and depression are advised to strictly manage their health conditions.

Under normal circumstances, anxiety and depression can be alleviated through self-adjustment. When you have difficulty adjusting yourself, you can call the free psychological assistance hotline to seek guidance and help from professionals to regulate your emotions. If anxiety, depression and other emotions have reached the level of serious distress, it is recommended to seek medical treatment in time.

References

[1] Liu Xinghua. Strategies to relieve anxiety and depression [J]. Psychology and Health, 2021(12):6-7.

[2] Zhu Lingyu. Doctor’s Exercise Notes[M]. Beijing: Shanghai Science and Technology Press, 2019:96-97.