Depression & Anxiety: 10 Steps to Jump Start Treatment

For those struggling with anxiety and depression, what are the important first steps toward wholeness?

   

1.     Don’t rely on Medications alone – Medication can relieve symptoms of depression and anxiety and give the client the kick-start they need to make needed lifestyle changes.  Studies show that medication works best when combined with counseling.  Also, if starting with a therapist, they will refer you to a medical doctor for medication if symptoms do not improve with therapy alone.

 

2.     Get Social Support – Social connections can insulate us from anxiety and depression.  Don’t hesitate to talk to trusted family members or friends, or to seek out a support group through church or other social networks.  Asking for help is a sign of strength, not weakness.  Volunteering can also be a great way to build a network; helping others while helping yourself.

 

3.     Get Engaged in an Activity – When we spend time alone, we ruminate on life.  People are social creatures, and we benefit from interacting with others.  And believe it or not, we are actually happier when we are working toward something.  When we actively engage with others, we are more likely to focus on possibilities rather than on negative thoughts or risks.

 

4.     Set Healthy Boundaries – Learning to say no, and understanding where our limits are can help keep our lives in balance.  We need time to care for others, but also time to care for ourselves. 

 

5.     Increase Sunlight ExposureOften people get more depressed in the winter months, with the decrease in sunlight.  Indoor lighting is not as bright as full sunshine, and we can feel depleted with too much time indoors.  Additional time outside, or opening window shades can improve symptoms.

 

6.     Reduce drug and alcohol consumption – Alcohol and many other drugs, can actually work on the body as a depressant, causing symptoms to worsen.  Heavy caffeine consumption can also contribute to anxiety and sleep problems.  Consult a doctor about how chemicals in your environment may be affecting symptoms.

 

7.     Sleep between 7 to 9 hours a day – Sleep has a strong effect on moods too.  A lack of sleep makes us irritable and unable to think clearly.   Disrupted sleep is often a trigger for depression.  If you are having difficulty with too much or too little sleep, ask your doctor what can be done.  Many treatments are available.

 

8.     Add a little exercise – Adding exercise to a treatment plan can trigger the feel-good brain chemicals that counteract depression. Exercise plans don’t have to be dramatic, even a 20 minute walk a day can make a meaningful difference. 

 

9.     Start balancing nutrition – Good nutrition can also help control mood swings and improve both our energy and our patience.  Remember your four basic food groups, dieticians will tell you they really make a difference, and yet most of us are terrible about following them.

 

10.  Learn about Depression and/or Anxiety symptoms – Talk to a doctor or therapist regarding your symptoms and let them help you come up with a treatment plan that works for you.  If one practitioner doesn’t work for you, then see a different one.  Another therapist may work from a different theory base or perspective that is a better fit with your needs.  Don’t give up on getting help just because you don’t see results right away.  Treatment takes time.  Sometimes, you may feel like you took two steps forward, one step back.  This is normal.  Stay open to change, it will come!