Attacking Anxiety and Depression - Top 5 Self-help Tips

Attacking anxiety and depression cannot be done purely with drugs. In certain cases, even extensive behavioral psychotherapy has been found to make the situation worse. However, mental health professionals agree that one of the most effective methods for attacking anxiety and depression is the self-help approach.

If you are suffering from anxiety or depression, chances are you already know that what you feel is unreasonable and irrational. The next step is taking a proactive approach to your disorder.

Despite what you think is your inability to control those anxious and pessimistic feelings, know that your illness is indeed curable.

Attacking Anxiety and Depression: Ways That Work

Just as millions of people across America experience anxiety and depression each year, so have millions of sufferers learned how to deal with and overcome these disorders.

In fact, millions of sufferers have moved on to achieving productive, "normal" lives. Following are five ways you can do so too.

1. Identify Triggers a) Examine your day and identify what sets off an attack or its symptoms (e.g., an unexpected expense). b) Think about how you can respond effectively (e.g., start a rainy-day fund) c) Become accountable to people who know and understand what you are going through (e.g., spouse, parent, adult child, close friend)

2. Surround Yourself with the Right People a) Build relationships that nurture you and help you grow b) If a person triggers the disorder, deal with it by examining why; and then sit down with the person and share your feelings in a non-confrontational manner. c) Engage in social, church, or civic activities where you can focus on the needs of other people instead.

3. Keep a Journal to Recall Past Successes a) Begin a journal, listing down triggers and how you successfully dealt with them b) Label each success with specific times and dates c) If you feel an attack coming on, pull out your journal and recall your success

4. Take "Nature" Breaks a) Commune with nature (if you want to go on a camping trip, have someone else plan it) b) If you cannot be away from the city, take a walk in the park or visit a garden (e.g., a Japanese or Zen garden) c) Regularly visit a natural spa (if you cannot help worrying, have someone tag along who knows your problem and can keep your mind off it)

5. Exercise a) Start with light physical activity if you cannot shake off your inertia; then progress (even just by a few minutes!) b) Join a fitness class with a friend or support group that understands your problem c) Write each session down in your journal and label it a success; then when you feel lethargic, go back and read how you were successful in attacking anxiety and depression!