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Finding Your Way Back From Depression and Anxiety
By: Susan Pazak, Ph.D.
Symptoms of depression and/or anxiety can be overcome and reduced with intervention. If you think that you have a predisposition to a mood disorder, you will want to be evaluated by a medical doctor. If you experience symptoms of depression and/or anxiety, there are also ways to relieve symptoms by changing the way that you think and in turn changing the way that you feel. Feelings of depression and anxiety will lead to an unbalanced lifestyle. Negative thinking and fearful thinking lead to depression and anxiety.
Symptoms of depression usually involve regret, shame, guilt, unforgiveness and thoughts of the past. Depression is caused when you try to get into things that have already past mentally or emotionally. The past is gone and there is nothing that we can do to bring moments back. The past and our choices give us wisdom and teach us lessons. To have regret, shame and guilt for past behaviors or choices is wasted energies that we need to live a healthy lifestyle today. As long as we are not continuing to make the same mistakes over and over again without becoming aware of our role in the situations or circumstances, we learn from all of our experiences. We need to take responsibility for our actions and if we want change today only each of us, individually, can decide what those changes are and make them happen. Whatever you are unhappy about at this moment can be addressed. Every situation and circumstance can be overcome, changed and healed including divorce, marital distress, grief and loss, traumatic events, financial difficulties, body image, unhappiness in career, addiction, etc. If you have the desire to address your feelings of depression then gain the skills needed to identify your negative thought patterns and seek out the resources needed to assist you along the way.
Symptoms of anxiety usually involve thoughts of the future such as what if…, what will happen and feelings of nervousness outside of today and the moment. "Uneasiness or distress about future uncertainties" is the definition of anxiety. Mentally or emotionally trying to get into things that are not yet here. Anxiety is a result of thinking that I am not in control. The reality is that we are not in control of anything outside of the moment and the choices that we make. It is okay to plan and have goals and dreams of the future, however once we become attached or we begin experiencing symptoms of anxiety we have to re-direct our thoughts to the moment (it is 9:00 a.m., Monday morning, what do I need to focus on today!). Other thoughts that cause symptoms of anxiety include fear-based thinking. Living afraid of finances, worldly situations, fearful of gaining or losing weight, fearful of change in general, fearful of your children’s decisions, your husband’s or wife’s decisions, etc. Fear can paralyze you from taking action in your life and lead to a conflict filled lifestyle. There are many excellent books addressing symptoms of anxiety and ways to challenge a chronically anxious state of mind.
Below listed are some helpful tips to begin challenging symptoms of anxiety and depression in your life. It is recommended that you receive a full physical exam to make sure any physical reasons for any symptoms of anxiety or depression are addressed or ruled out.
• Increase awareness of what you are thinking about. Are you in the moment enjoying your day? Or are your thoughts in the past causing sadness, regret, shame or guilt? Or are your thoughts in the future causing worry and fear that you will not be in “control”?
• Address feelings of anger. Depression is often referred to as anger turned inward. If you are angry with yourself, it is wasted negative energy. Address the feelings of anger and use your energies to make improvements in your life on a daily basis. Whatever you are angry about, let it go, it is not worth it! Seek help to work through feelings of anger toward yourself or others; they are toxic to the soul and your relationships.
• Identify your thinking by journaling daily and/or seeking counseling to have an environment that you can honestly address your thoughts and learn to challenge and eliminate negative thinking patterns.
• Exercise. This will increase your endorphins and allow you for at least 20 minutes to focus on the task at hand and your physical well-being. Exercise causes many physical benefits and allows balance to begin in your body. Leslie’s In-Home Walking Program is an effective and easy to use program. Use it daily and see the results!
• Eat healthy. What we put into our body as nourishment impacts how we think and how we feel. Seek professional help from a medical doctor, nutritionist or Leslie’s website to address daily dietary intake.
• Pray and/or increase your spiritual connection. This is an excellent way to address feelings of fear and anxiety. With faith and hope you can get to a place where you do not have fear and worry in your life. A place of peace. Faith can also help you to come to terms with past events and decisions that you have made in your life. Understanding that everything happens for a reason and I will not allow my yesterdays to interfere negatively with my today. Come to terms with your situations and circumstances in your life and live one day at a time. Make peace a priority in your life!
Everyday we are blessed with a new opportunity to make changes and progress in our lives. One day at a time we can live the life that we desire, achieve what we want to achieve and be balanced in mind, body and spirit. We have everything that we need to implement any changes that we think about. All changes will begin in our mind. Whatever you have been through, whatever symptoms you may be experiencing, can be addressed and modified by first identifying how you view your current circumstance or situation. If you desire change and then believe that you can change or overcome, seek out the help to assist in the process and within 30 days a new habit can be formulated in your life. If you are sick and tired of being sick and tired, the old depressed, anxious ways of thinking and feeling can be changed, begin today! Miracles happen every day, decide today to make positive changes to live a healthy, more satisfying life!
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