As someone who fights anxiety and depression regularly, I’ve developed a battle plan to help me overcome it. It works most of the time, and the times it doesn’t, are the times I choose to fall into it. I know that sounds silly, but sometimes we choose to give up. This adds to our anxiety and depression, and then we spiral down out of control.
It takes forever to get back to reality when that happens.
First off I’ve written about this topic extensively in other posts. If you’re interested my favorite one is called How to stop fighting Depression. It’s a deeper and more extensive post than this one will be.
Either way, I hope you find the light that you’re looking for. It’s always the darkest before the light. Remember that wherever you are, because things can and will get better.
Even if you don’t believe it now.
Learning Coping Skills For Anxiety And Depression?
For me, the fight has to start now before anything is coming against me. The plan I use is similar to car insurance (Never thought I’d go there did you?). When your car is out of control, and you’re about to hit another car, post, or wall. That isn’t the time for you to call your Allstate agent and ask for some insurance. In fact, you shouldn’t even be thinking about that. Your only thought should be survival for the people in the car, you, and anybody in your path.
Insurance is a plan, in case the worst happens, and you need to have the same thing with anxiety and depression.
First Off; You Must Learn What Triggers You.
Most of the time when I fall into depression. I’ve already made the choice to be alone, and I know that I’m choosing it. My social anxiety comes up, usually out of nowhere, and I start saying no to hanging out with friends and family.
The sad part about that, it begins before that, inside my heart. I know when anxiety and depression hit, and when it first hits. that’s when I can fight it best. It’s like killing a little weed that’s about to eat up my whole heart. The issue comes from a choice. Sometimes, I feel bad for myself, and I water it. This happens whenever I sit down and start listening to the lies.
When my heart is full of anxiety I get fearful. I control my life and start playing the game of what-ifs. If you’ve played this mental game before you know what I’m talking about.
What if I did this instead of this? Or what if this outcome was different. Let me tell you, living in the past won’t help, and wishing for a different outcome won’t change it. The past is over, and as much as I’d love to drive a Delorean into it, I live in the present and so do you.
The Vicious Spiral You’ll Find Yourself In.
This sends me into depression, and being depressed makes me fearful. Do you see the circular process here? It’s an awful spiral, that’s hard to pull out of.
One of the best ways to stop yourself from being in this tailspin is to have a plan written. Make the preemptive strike. For example, at one time in my life, to avoid falling into the spiral. I started saying yes to every invite people sent me, even places I hated to go to. (Some nights really sucked)
While I didn’t want to visit some places, most of the time I still had a good time. I did this to reprogram my brain, and stop anxiety from taking root in my heart. In the past when I “skipped” something, I’d be sitting at home looking at a clock. Wondering what was happening, this got depressing fast.
So get outside, be with people who love and care for you, life is short don’t let it pass you by.
Anxiety And Depression Coping Method #1 Exercise:
When you exercise, it releases positive endorphins into your body. This in turn helps you feel good, and it pushes anxiety and depression that much farther away. Whenever I’ve fallen into a slump, I’ve usually stopped exercising.
Keep in mind for me exercising is doing something outside that I enjoy. I’m not a person who visits a gym. In fact, I snowboard in the winter to stay in shape. During the summer I play volleyball, bike, and work construction (sometimes).
Even something simple like going for a walk can be beneficial. The key is to remove yourself from the stress and do something where you’ll have an elevated heart rate.
No matter what you do, make yourself get tired or exhausted at the end of it. You’ll be amazed at how much better you feel. Minus the soreness the next day, but that’s also a triumphant pain.
You did something good.
Anxiety And Depression Coping Method #2 Change Up What You Eat.
Another coping skill is to change what you eat. When you’re eating meals that are high in sugar or carbs you’ll feel great when eating them. However there’s a crash afterward, and that crash will make you feel like crap. This in turn helps anxiety and depression move into your life.
When the body feels gross, the mind will follow suit.
Change your diet over to fruits and vegetables, not giving everything else up. But eating less (or cutting back) on sugar and carbs. Personally, I focus on reducing refined carbs and sugars (because I like pizza and ice cream). In early 2019 I went on a no-sugar diet. For 30 days I refused to eat refined sugar. It was extremely difficult to do.
The first week was hell on earth, and by the end of the second, I was amazed at how much better I felt. The feeling was so good, that I almost didn’t go back to sugar.
Anxiety And Depression Coping Method #3 Get Friends To Help You.
My last coping method. One of the greatest things you can find is a good friend that’ll stick with you through anything. These types of friends can be the difference between survival and another tailspin into pain and suffering.
Every time I’ve fallen into a spiral of anxiety, it’s always been after I removed myself from a friend group. It’s the second step to me hurting myself.
I can’t even say I won’t do it again, it’s what I’ve done for years. All I can say is that I know the trigger now, and I watch for it. When I see it happening I press in harder, and no what I must do.
Call a friend.
If you don’t have someone like that, speak up, talk with a coworker, a family member, or a member of the clergy. You might even want to find professional help, like a counselor to help you walk through the bigger points of your issues.
NEVER!!! Walk this path alone, the world needs you, and there is something only you can do on this planet. You have a purpose, and you’re loved. Never forget that.
To read more about my battle with depression and anxiety, read my book, Hurricane Jerald. Don’t Forget To Subscribe below for the latest updates and news when we post a new article.