Do you feel panicky and stressed out all the time? You could be suffering from chronic depression. It brings along an experience of being weighed down and crestfallen every day? Life is tough, and anxiety and depression are almost constant companions, but there are ways to overcome the demons and feel at peace again. Read on to find out the six unusual ways to fight against anxiety and depression.
Embrace the AWARE Method of Inducing Calmness
An effective way to achieve serenity is to learn to manage the symptoms of anxiety and depression on your own. Try to accept your psychological state to overcome the stress. AWARE is an approach of cognitive therapy that consists of the following elements.
A is for accepting the anxiety. Accept your anxious feelings and thoughts as entirely natural. Focus on feeling anxious without letting frustration and annoyance get the better of you. Try greeting your feeling of anxiety with a loud “Hello” and don’t try to fight or resist it. Instead, go with the flow, and the stress shall pass. This method is almost infallible and one of the best natural remedies to treat depression too.
W is for watching the anxiety. Observing the pattern is an effective way of treating depression.
Look at anxiety from an objective point of view and try to rate it on a scale of one to ten. Note down the scores and observe the decreasing curve of anxiety. Dissociate yourself from the anxiety to record its declination pattern, and you will feel better.
A is for acting with the anxiety. Try to make the situation normal and function according to it. Slow down a little, and take slow and gentle breaths, and a sense of calmness shall prevail.
R is for repeating as much as you can. Working on your anxiety can be tough, but do not give up on it. The AWARE method is especially beneficial for people who have chronic anxiety and depression.
E is for expecting the best. Set an expectation that your fears and worries will not crop up because they rarely do. Channelize your anticipation in a way that you will achieve your daily goals and accept anxiety for what it is. Now that you know how to cope with stress, it is time to adopt this method. Surprise your anxiety with your efficiency, instead of letting it surprise you.
Meditation is an incredibly powerful technique to induce calmness and psychological tranquility. It is a powerful method of making the attention concentrate upon the breathing pattern in such a way that the stressful thoughts vanish off into thin air.
Sit upright on the yoga mat and close your eyes. Relax the inhalation and exhalation and let the breathing settle into its rhythm. Focus on the slow and periodic movement of your chest and abdomen and continue to meditate for about 15-20 minutes straight. Do not let anything distract you while you meditate. Your anxiety and depression will wear away, and you will have a tranquil sleep throughout the night.
The approach of visualization is the combination of a 4-7-8 pattern of breathing and deep meditation.
Begin the viewing by breathing in for 4 seconds. Hold your breath for the next four seconds and then breathe out in 8 seconds. Repeat this process to make the anxiety and depression slowly fade away.
Envision a pleasant and picturesque scene with your mind’s eye, like sunsets and gardens. Imagine that a fresh and gentle breeze is playing with your curls while you are walking down the beach. Focus on this picture while you meditate or anything that brings peace to you, and an immense feeling of calmness will overcome you.
Relax Your Stiff Muscles Progressively for Physiological Tranquility
The technique of progressive muscle relaxation helps to loosen the rigid groups of muscles and thereby relaxes the body and mind. Sit upright and begin to meditate. During the meditation, focus on relaxing the toes, thighs, calves, hips, abdomen, shoulders, hands, arms, back, forehead, eyes and nose, and jaws. This progressive relaxation will help to induce physical tranquility and help get rid of anxiety and depression.
Autogenic relaxation is a unique method of teaching your body to respond to instructions to induce calmness and make the symptoms of anxiety and depression subside. Recite positive and encouraging instructions like the following:
My hands and feet are warm and heavy (6 times)
My breathing is regular and calm (6 times), and so on.
Adopt Diaphragmatic Breathing to Do Away with the Breakdowns
If you are on the verge of a nervous breakdown, then stop right there and start diaphragmatic breathing instead. Inhale for 3 seconds, hold it for 3 seconds, and then breathe out in 3 seconds. Repeat this for about 15-20 minutes, and you will feel composed and at peace.
About the Author
Emylee is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, yoga and fitness through her writing. She currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.