Can I Manage Depression and Anxiety on My Own?

Depression and anxiety affect millions of individuals worldwide. Studies say that over 264 million people struggle with depression, and 284 million have anxiety disorders. Despite the staggering number of individuals with depression and anxiety, many did not seek medical or professional help. The reason is depression, and anxiety symptoms typically go away without outside intervention.

The adverse effects of depression and anxiety symptoms differ from one person to another. Some can manage their emotions easily, while others may struggle to contain them. However, dealing with depression and anxiety for prolonged periods may lead to mental and physical health complications.

This article will explore the essential facts you need to know about depression and anxiety. If you want to discover the answer to the question, “Can I manage depression and anxiety on my own?” continue reading below to find out.

What is Depression?

Depression is a common mental condition identifiable by persistent sadness that often leads to a lack of desire and pleasure in things or situations you previously enjoyed. People with depression often find it difficult to interact with others, ultimately affecting their quality of life. Recent studies say that over 5% of adults globally suffer from depression.

What Causes Depression?

Many factors determine the causes of depression. These factors typically include complex and intertwined interactions between social, biological, and psychological situations. Moreover, adverse life experiences may act as the catalyst for developing depression.

Here are the common causes of depression.

Stressful events
Alcohol and drug abuse
Loneliness
Illness (chronic health conditions)
Family history

How to Overcome Depression on My Own?

Dealing with depression takes a lot of courage and determination. The fact is, sometimes, the symptoms can be overwhelming that can affect your work performance and relationships with family and friends. However, there are many ways to cope with depression on your own.

Here’s how.

Can socializing help my depression?

Keeping in touch with other people can help improve your mood. What’s more, talking to someone about your emotions eases the burden. So, talk to your trusted friends and family members whenever you need someone to talk to or if you are feeling depressed. It also helps to schedule an appointment with a psychologist or a psychiatric nurse practitioner. They can help you better understand what you’re going through and manage your emotions.

Can increasing physical activity help my depression?

Engaging in physical activities helps produce and release “feel good” hormones called endorphins. Try light exercises in the morning to kick-start your day positively. Moreover, physical activities are good for your overall health and well-being.

During depressive episodes, it can be challenging to even pull yourself out of your bed. It’s difficult but not impossible. You got this, and you don’t have to do anything complex. A simple walk outside or on a treadmill can do wonders.

Eat healthily, and avoid smoking and alcohol.

Some individuals overeat when they feel depressed. What’s more, others claim that smoking and drinking alcoholic beverages reduce the symptoms of depression. All these are false. Try eating healthy foods and avoid addictive habits instead.

You need to take care of your physical health as it can help you cope and manage symptoms of depression. Again, it can be challenging, but it’s not impossible. You got this.

What is Anxiety?

Anxiety is a strong emotion characterized by extreme uncertainty, fear, tension, or worry. Persistent anxiety typically leads to anxiety disorders that cause intrusive thoughts affecting one’s quality of life. Researchers say that approximately 970 million worldwide suffer from anxiety.

What Causes Anxiety Disorders?

Many factors in our daily lives contribute to the common causes of anxiety disorders. Unfortunately, some of these factors are unavoidable.

Here are the common causes of anxiety disorders.

Stress
Financial problems
Excessive caffeine intake
Messy home environment
Self-neglect
Sleep deprivation
Social gatherings
Toxic work environment
Internal or external conflict

How to Overcome Anxiety on My Own?

Fighting off anxiety alone can sometimes feel like an impossible obstacle to overcome. However, there are ways to effectively deal with anxiety-induced stress holistically.

Here are some examples.

Identify the triggers.

Try to learn the situations that stress you out. Create and practice strategies that will help you deal with stressful situations. Moreover, once you can identify the triggers, you can find ways to avoid them.

Prioritize sleep.

Studies say that sleep deprivation often leads to anxiety. Sleep loss causes your body to produce cortisol, which increases anxiety symptoms. Try to get at least seven to nine hours of sleep to give your body and mind enough time to recover from stress.

Remember that you can talk to a psychologist, a psychiatric nurse practitioner, or a healthcare professional and find the best treatment or medication to help you get a better night’s sleep.

Learn about your disorder.

Learning more about your disorder can help you be kinder to yourself. Sometimes, you might be too harsh on yourself for missing out on many things due to anxiety. By studying your disorder and seeking help, you can better understand why it happens and learn more ways to manage anxiety.

There are several types of anxiety disorders. Some examples are obsessive-compulsive disorder, generalized anxiety disorder, post-traumatic stress disorder, panic disorder, and social anxiety disorder. Learning about your condition allows you and your provider to create the ideal treatment plan for better outcomes.

What are the Symptoms of Depression and Anxiety?

Depression and anxiety have different symptoms. However, there are signs that both are present.

Depression symptoms:

Restlessness.
Insomnia.
Crankiness or irritability.
Overeating or loss of appetite.
Lose pleasure in life.
Trouble concentrating and making decisions.
Digestive problems.
Aches, pains, headaches, or cramps.
Loss of interest in things previously pleasurable, including sexual activities.
Feelings of guilt, worthlessness, and helplessness.
Suicidal thoughts or suicide attempts.
Pessimism and hopelessness.
Persistent sadness, anxiety, or feeling “empty.”

Anxiety symptoms:

Having difficulty concentrating
Feeling restless, wound-up, or on edge
Having sleeping problems (difficulty falling or staying asleep)
Having sudden and unexplained headaches, muscle aches, stomachaches, or pains
Difficulty controlling feelings of worry
Being irritable
Being easily fatigued

What Can I Expect from Online Psychiatry?

Online psychiatry teaches you how to fight depression and anxiety holistically. You can easily get a prescription after an accurate psychiatric evaluation. Thus allowing you to follow a safe and efficient treatment plan. Some benefits you can take advantage of include counseling, lifestyle modification, supplements, medications, and ideal nutrition guidance suited for your condition.

Moreover, you don’t have to travel anywhere. You can get the treatment you deserve in the comfort of your home.

Are Medications Right for Me?

Treating depression without medication is not always the case. The same goes for anxiety. Medications like antidepressants play a significant role in treating anxiety and depression. These drugs are mood stabilizers, combined or as a single treatment.

Medications are ideal when you are experiencing prolonged symptoms without improvements. Individuals who need help with depression and anxiety are often treated with drugs and other therapies, or sometimes, a combination.

What are Alternative Treatments for Depression and Anxiety?

People who ask how to deal with depression and anxiety or how to cope with anxiety and depression. Often have the impression that the treatment ends with medications. They are not entirely wrong. However, other alternative methods exist.

Here are some examples:

Exercise

Studies say that exercise reduces the severity of depression. Moreover, intense sports like football or running lessen the negative effects of anxiety.

Yoga

One of the most popular alternative options for depression and anxiety is yoga. Yoga has therapeutic effects in reducing the symptoms of anxiety and depression.

Acupuncture

The idea of acupuncture is to reduce stress levels and ease tensions significantly. With that in mind, acupuncture works by relaxing your body and mind, reducing anxiety and depression symptoms by releasing endorphins, and stimulating blood flow.

Manage Depression and Anxiety With Your Preferred Schedule

We understand the challenges of living with depression and anxiety. Our services offer safe and effective treatment options that work with your schedule.

You’re on the right page if you’re looking for an online psychiatrist or psychiatric nurse practitioner for your mental health needs. We offer online psychiatry to California residents in and around San Diego.

We accept various insurances and offer convenient online medication prescriptions for anxiety and depression.

Don’t wait for anxiety and depression to take over your life. If you would like help with your depression or a second opinion, feel free to reach out to us by self-scheduling an appointment. To self-schedule, an appointment, simply click here.
During your online psychiatry visit, we will listen carefully to your concerns, provide comprehensive evaluation, and we can prescribe medications when indicated to be sent to your local pharmacy.
Starting your journey to a healthier mind is just one click away! You can easily schedule an appointment online or connect with us at (619) 771-0083 today.