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How to Handle Anxiety and Depression

Taking control over your anxiety and depression

Did you realize that a significant number of individuals around the globe are struggling with depression? Sadly, research indicates that approximately 264 million people worldwide are experiencing this mental health condition.

But what exactly is depression?

Depression tends to affect women more frequently than men, encompassing both the young and adult populations. It manifests as a mood disorder, characterized by feelings of profound sadness, emptiness, and a lack of interest in everyday activities. These symptoms can disrupt our regular routines, impacting essential aspects of life such as appetite, energy levels, concentration, and even sleep patterns. Interestingly, there are variations in how depression presents itself based on factors like gender and age.

In my years of being a counsellor, I, Jennifer Surch, a seasoned counselor here to provide insight into the complexities of depression, how to handle and cope up with it.. This condition can take various forms and has different triggers, affecting individuals across in all ages – from women to men, couples, and young adults. Let's explore some of the common symptoms associated with depression:

  1. Changes in appetite: You might notice significant shifts in your eating habits, either eating more or less than the usual intake.

  2. Insomnia or hypersomnia: Your sleep patterns may be disrupted, some days you can't sleep or excessive sleeping.

  3. Mood swings: You might experience frequent fluctuations in your emotional being, feeling highs and or too low unpredictably that can snap in a day.

  4. Persistent fatigue: Despite having enough rest, you may constantly feel exhausted , tired and lacking in energy to go on with your daily task.

  5. Feelings of unworthiness: Depression can often bring about feelings of low self-esteem and a sense of worthlessness.

  6. Suicidal thoughts: In severe cases, individuals may experience thoughts of self-harm or suicide which is very alarming and needs urgent help.

  7. Irritability: You may find yourself becoming easily irritated or agitated by even minor issues.

  8. Impulsivity and aggression: Depression can sometimes manifest in impulsive behaviors or heightened aggression towards oneself or others.

These symptoms can vary in intensity and duration, but it's essential to recognize them as potential signs of depression. Acknowledging your issues or the things that are affecting you is a huge step. Seeking support from your family, friends or guidance from a counsellor or mental health professional can be instrumental in navigating through these challenges and is really ideal. Remember, you're not alone, you matter, and help is available for you.

What is Anxiety and what triggers it?

Anxiety is disorder that affects mental health , it has diagnoses that lead to excessive nervousness, fear, apprehension, irritability, and problems sleeping and concentration. Anxiety is very complex, is a condition that can mess with your mental health. It comes with a bunch of symptoms like feeling overly nervous, scared, irritable, or worried, having trouble sleeping, or even doing your daily routine and finding it hard to focus. Dealing with anxiety can be pretty tricky because it's not just one thing – it's a mix of different feelings and thoughts all jumbled up together and you can't even explain why. There are different types of anxiety that one maybe experiencing

GAD- this is the most common type of anxiety disorder wherein people are not able to recognize or explain they're feeling.

Panic disorder - it is when you suddenly feel sudden extreme fear, worry or conscious. These moment is what we professionals call "panic attacks", can make you literally shake, feel confused, even stick to your stomach, to some they can experienced trouble breathing. They can come on really fast and get worse quickly.

Usually, panic disorder happens after scary situations or when you've been stressed for a long time. But sometimes, it can happen out of the blue, without any warning that is why it is very important to acknowledge this and seek help. I, Jennifer Surch have handle cases of depression and anxiety even to younger generation. No matter what your age or gender is, anxiety may affect you.

It is okay not to be okay. Acknowledging that you need help is a huge step in overcoming depression and anxiety .Dealing with depression and anxiety attacks is not easy, especially for teens. Here are some useful ways to handle it:

  1. Being mindful and Learning Breathing Techniques: You can practice mindfulness by staying focus on what is in the present. Learning some breathing exercises can also help calm your mind during anxiety attacks. Yoga is one of the best way to learn it. Or even as simple as learning the 4-7-8 breathing technique: " breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds"

  2. Support Network: I thinks this is one of the most important thing. To sthe peaple you trust and will support you. May it be your friends, family members, or even online communities Having someone to talk to can make a big difference.

  3. Healthy diversion: Make way to creative outlets like going to the gym. learning or unlocking new skills like writing, drawing, or music to express your emotions.

  4. Physical Activities : Go out. Socialize, engage in regular exercise or physical activities that you enjoy, like sports, or even as simple as walking for a healthy 30 minutes

  5. Healthy Lifestyle Choices: You are what you eat. Pay attention to your diet. Avoid unhealthy foods. Eat more fresh vegetable and keep yourself hydrated. But it is good to also once in a while eat that burger or pizza that you are cravings. Just balance your food everyday.

  6. Stay Positive: Self affirmation is helpful. Be confident even if you feel like you look like a mess. Know that you matter to someone.

  7. Seek Professional Help: There are so many people that is willing to lend a hand. Don't hesitate to reach out to a trusted adult, school counselor, or mental health professional if you're struggling to cope. Therapy, counseling, or medication can be effective treatments for managing depression and anxiety. I Jennifer Surch will be very happy to embrace you and help you with your Journey to counselling, to healing , to a better and healthier life.

Remember, it's essential to find what works best for you and to be patient with yourself as you navigate through these challenges. You're not alone, and there is hope for better days ahead.

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