How to beat anxiety, depression and stress : A blog by clinical psychologists to discuss clinical methods for treating stress, depression and anxiety.
By- Lehrika Bedi
Depression, stress and anxiety are serious but treatable illnesses. The same medications may be used to ease symptoms of each condition. They share similar symptoms, like nervousness, eating disorders, irritability, insomnia and problems concentrating, but have their own causes.
1) Anxiety- If you have this, you may experience:
Fear, panic or anxiety in situations where most people would not feel anxious or threatened.
A constant nagging worry or anxiousness.
Sudden panic or anxiety attacks without any clear trigger.
Untreated, these disorders can limit your ability to work, maintain relationships or even leave the house.
2) Depression- When you’re depressed, it affects almost everything in your life ie. how you think, feel, behave and function. You may experience one or more of these symptoms:
Discouragement
Sadness
Hopelessness
Anger
Lack of motivation or interest
Low energy level
Insomnia
Feeling overwhelmed
These feelings usually don’t last longer than two weeks. But, if they do, most likely you’re experiencing a major depressive episode.
3) Stress- It is similar to anxiety, but not the same. It is a response to daily pressures or a threatening situation, while anxiety is a reaction to the stress. Anxiety, which has no clear cause, tends to last longer and be more difficult to treat. Stress affects a lot of people, and can influence their health. The symptoms include:
Headaches
High blood pressure
Chest pain
Heart palpitations
Skin rashes
Loss of sleep
Stress typically goes away when the stressors disappear. However, chronic stress can escalate into anxiety or depression.
Hence, it’s important to take steps to reduce or eliminate stress whenever possible. If you’re not sure whether you’re suffering from stress, anxiety or depression, don’t delay in talking to a health care provider like clinical psychologists, counselors or therapists to get the help you need. The journey to recovery begins with defining the cause of your issues and getting the right treatment.
Self-help test may help you identify the signs-
You know what’s normal for you. If you find yourself experiencing feelings or behaviours that aren’t typical or if something seems off, this might be a sign you need to seek help from a healthcare provider. It’s always better to talk about what you’re feeling and experiencing so that treatment can begin early if it’s necessary.
These tests aren’t a replacement for a professional diagnosis from your doctor. They can’t take other conditions that may be impacting your health into account, either.
Popular self-help tests for anxiety and depression include-
Depression test
Anxiety test
How to manage your symptoms?
1. Allow yourself to feel what you’re feeling.
2. Do something that you have control over.
3. You could also create a morning, evening, or even daily routine.
4. Self-care techniques.
5. Do your best to stick to a sleep schedule.
6. Try to eat something nutritious.
6. If you’re up for it, go for a walk around the block
7. Do something that you know brings you comfort.
8. Consider going out to socialise.
9. Doing something you find soothing like yoga, spa, massage.
10. Reach out to someone you’re comfortable talking to.
When to talk to your doctor?
Symptoms that last two weeks or more may be an indication you have depression, anxiety, or both. Severe symptoms may include:
problems with sleep
unexplained emotional changes
sudden loss of interest
feelings of worthlessness or helplessness
If you’re not feeling like yourself and want help understanding, make an appointment to see your doctor. It’s important to be open and honest so they can fully understand what’s happening and get a clear picture of what you’ve been feeling.
A clinical diagnosis includes-
Your doctor will likely conduct a physical exam and a depression or anxiety screening test. For this, they’ll ask you a series of questions that help them get a better insight into what you’ve been experiencing. They may order tests to rule out underlying issues like some blood tests.
What to expect from treatment?
Each type of therapy has unique characteristics that make it more suited to some people and not others. Your doctor may recommend one or more of the following:
1) THERAPY/ COUNSELING
Cognitive behavioural therapy (CBT)- With CBT, you’ll learn to adjust your thoughts, behaviours, and reactions to be more even and rational.
Interpersonal therapy- This type focuses on learning communication strategies that can help you express yourself better.
Problem-solving therapy- This therapy focuses on using coping skills to manage symptoms.
2) MEDICATION
Several types of medication may be used to treat depression, anxiety, or both.
Antidepressants
Anti-anxiety medications
Mood stabilisers
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