Anxiety, Depression. Solution to this?

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1. Allow yourself to feel what you’re feeling Depression and anxiety are medical conditions, not the result of failure or weakness, and they’re absolutely not your fault. Without a doubt, the unwanted emotions they cause can lead to plenty of distress. But knowing depression and anxiety result from underlying causes and triggers, not anything you did or didn’t do, can promote self-compassion instead of criticism or self-punishment. 2. Do something you have control over Regaining some control in the moment could help overwhelming feelings feel a little easier to cope with. You don’t have to take any major action, but accomplishing a short task, such as making your bed, taking a shower, or unloading the dishwasher, can help boost a sense of accomplishment. It could also offer a temporary distraction. 3. Maintain a routine A daily routine or regular schedule can create structure in your life and promote a sense of control, so it can sometimes help ease feelings of anxiety and depression. Creating a schedule also offers the opportunity to build space into your day for self-care techniques that could make even more of a difference. 4. Aim to get a good night’s sleep Not enough sleep can worsen symptoms of both anxiety and depression — but too much sleep can also affect well-being and mood. Experts recommend most adults get between 7 and 9 hoursTrusted Source of sleep each night for optimal health. These tips can help you get the sleep you need: Make a habit of going to bed and getting up around the same time each day.Turn off electronic devices about 1 hour before bedtime.Create a soothing ritual that helps you wind down before bed.Keep your bedroom dark, cool, and quiet.5. Try to eat balanced meals Nourishing your body with whole foods, including fruits, vegetables, lean protein, and whole grains, can help you get the nutrition you need — and it could also help improve your symptoms. Caffeine, refined sugars, and processed foods, on the other hand, could potentially worsen symptoms of both anxiety and depression. You don’t need to cut these out of your diet entirely, but try to balance them with nutrient-dense foods when possible. 5 Make time for rest and relaxation Mental health conditions like depression and anxiety can affect your energy and motivation, which often only adds to feelings of guilt and worry. Remember, though: Depression and anxiety are health conditions. If you had the flu, you’d need time to rest, right? Mental health symptoms require recovery time, too. Instead of fixating on the things you think you should be doing, honor your needs by taking time for activities that soothe and relax you. Maybe this includes things like: watching a comforting movie or TV showre-reading a favorite bookcuddling with a petspending time in naturecooking or bakinglistening to music or audiobooks Relaxation techniques could also help reduce symptoms of depression and anxiety and improve day-to-day life. A few examples include: breathing exercisesguided imageryprogressive muscle relaxationmassage therapyyogameditation8. Reach out to loved ones Strong relationships can go a long way toward improving your outlook and emotional well-being when you live with mental health conditions. Friends and family can: listen with compassion when you need to talkprovide encouragement and emotional supportjoin you in hobbies or activities that offer a positive distractionoffer rides, grocery runs, and other more tangible forms of support when you have trouble getting things done Simply knowing you have someone you trust in your life can often help you feel less alone, whether you actually want to talk about your symptoms or not.