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Mood Disorders and Mindfulness

February 28, 2020

5 Mindfulness Tips To Reduce Anxiety And Depression

Every year, more and more people are diagnosed with anxiety and depression – whether it be hereditary or from lack of self-care and stress.  From a young age, we are conditioned to take care of others before ourselves. 

There’s often a misconception that if we take care of ourselves first, that we are being selfish.  This misconception leads us away from self-preservation as we try to take on more than we can handle.

  When you’re managing life with anxiety and depression, the smallest form of self-care can feel like a chore.  We are so focused on other things and people that our own mental and physical health takes a back seat. 

When you do have time, the last thing you want to do is think about addressing your own issues, because frankly, you’re already mentally exhausted and just want a second to breathe instead of focusing on the million what ifs that are running rampant in your brain.

I had my first full blown anxiety attack at age 18 and was soon after diagnosed with a generalized anxiety disorder and major depressive disorder. 

In my case, this was not brought on by stress – it was hereditary.    I, like anyone else, battle with my demons day in and day out.  Some days are easy, and some days, I’m exhausted before I even open my eyes to start the day.

Over the years, I’ve done everything possible to learn how to reduce my anxiety.  I’ve read article upon article. I’ve taken so many classes that I could write full book on being mindful.

I’ve been offered medication to help control it, and I’ve talked to quite a few doctors.  I’ve analyzed every aspect of life trying to find my triggers which only caused my anxiety and depression to worsen. 

One day, it finally clicked and I realized I didn’t need to FIX myself – I wasn’t broken.  I just needed to find simple ways to take care of myself and by doing this I was decreasing my symptoms. 

5 Mindfulness Tips To Reduce Anxiety And Depression words with woman doing yoga

For so many of us, we see anxiety and depression as a problem that we have to fix.  We tend to focus and over analyze the problem instead of focusing on the solution.

 

Life is stressful, but we need to remember to zero our focus inward and remember that if we take care of ourselves by nurturing our bodies, we will be decreasing our stress levels and stopping the storm before it starts. 

There are many ways to take care of yourself and be mindful of what your body needs.  It all starts with a little TLC. 

Here are 5 mindfulness tips ways to help reduce anxiety and depression.  

  1. Set aside “worry time”.

Now, this may seem like it would beat the point because you’re trying to worry less, right?  It sounds absolutely ridiculous, but in theory, it’s one of the best tools I was ever taught! 

Each day, set aside a specific time to worry (no more than 10-15 minutes.  You definitely do NOT want to end up wasting your precious time doing nothing but focusing on those darned worries.) You can write them down, or simply think about them and what possible steps you could take to resolving that worry. 

This is a great way to channel your worries and allows you to stop your mind from running.  When your time is up, take a few deep breaths and free your mind.  If a “what if” starts to creep into your head, make a mental note that you will focus on that what if during your worry time tomorrow.

2.Allow yourself some good old Me Time!

Don’t confuse this with worry time.  This is time solely for YOU – and you definitely deserve it!  Life gets hectic and it’s so easy to get swallowed up in everything going on around you.  It’s so important to spend a bit of time alone each day. 

For some of us, this means waking up before the rest of the house and curling up on the couch with a cup of herbal tea or going for a run.  For others, this might mean sitting in bed with a good book before turning the lights out.  It doesn’t really matter what you do so long as you’re able to relax and recharge your batteries.

3.Eat a balanced, healthy diet.

Have you ever assessed how you feel after eating different meals?  I’ve noticed over the years that when eating junk food – as good as that pizza or burger and fries tastes – I feel so heavy and sluggish after eating it. 

Yet, after eating a balanced meal with lean protein, vegetables and a portion of grains, I feel more energized and awake.  Following a healthy diet and drinking lots of water will help your body to function more properly and will provide you with the proper nutrients that you need.  In turn, you will feel better about yourself and when you feel better about yourself, you make better, healthier choices. 

5 Mindfulness Tips To Reduce Anxiety And Depression text with woman sitting on pier

4. Create a sleep schedule and stick to it!

Lack of sleep, goes hand in hand with anxiety and depression.  It’s so important to make sure that you’re getting at least 7-8 hours of uninterrupted sleep per night. 

Although this isn’t always possible, it’s important to make the effort.  Make your bedroom a comforting place to be.  Be sure to keep it tidy and ensure that at night, there are no lights that will be shining in to interrupt your sleep. 

Pick a time that works with your schedule to turn the lights out and try to make a habit out of going to sleep at that time each night.  This will give your body a schedule, and as time goes by, it will get easier to fall asleep at that time each day – essentially allowing your body better quality sleep.

5. Get active!

Being active can be a HUGE help when handling anxiety and depression.  Activity helps your body to release feel good endorphins into your system that are proven to reduce symptoms of anxiety and depression, and help you feel more in control and content. 

Learn here how exercises helps improve your mood!

I know sometimes it’s hard to get going, but grab your ear buds, put on your favorite playlist and zone out.  Go for a run (or a walk – anything to get yourself moving!) and let your body do the hard work for you.  Even if it’s hard to start, you’ll be surprised how good you feel once you finish! 

I know that life can be a struggle but it doesn’t have to be a constant up-hill battle – even when living with anxiety and depression.  No one is going to care for you the way that you care for yourself, so treat yourself with love and compassion. 

Never forget that if you don’t take care of yourself, you won’t be here to take care of anyone else.  Value your body and your health, remember that you’re only living one life and remember that YOU ARE WORTH IT!!

About The Author

Born and raised in San Francisco, CA, Jacleen Garcia is a 32 year old stay at home mother of 2 boys. Living with anxiety and depression herself, Jacleen is very passionate about mental health, always finding new ways to combat anxiety and depression while having a busy life. Jacleen loves to help others learn new strategies to stay mindful and in a better state of mental health.

Filed in: Mental Health, Mindfulness • by justjess18 • 18 Comments

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Comments

  1. Louise

    February 28, 2020 at 1:01 pm

    Jess, these are all great tips. You’re an inspiration.

    Reply
  2. Janet

    February 28, 2020 at 1:20 pm

    Thank you so so much for writing about this topic. Unfortunately people do not take it as serious as they should. People like you who are discussing it and creating awareness around it is so good and helpful for someone out there who may need it so thank you✨

    Reply
  3. Holly

    February 28, 2020 at 3:07 pm

    I was diagnosed with anxiety in 2012. I had an attack at work and thought that was the end of life for me. However with a few simple things many of them you have mentioned I was able to bounce back.

    Eating better really helped me because it made my body feel better and I had more energy. I think feeling our best can help us think our best as well.

    Reply
  4. Amanda Kerr

    February 28, 2020 at 3:09 pm

    Me time and being healthy are very important! Me time is a great way to relieve stress.

    Reply
  5. Julie Plagens

    February 29, 2020 at 5:26 am

    My daughter had a concussion. Part of her therapy was doing these things. Getting back into life is hard, but exercise, meditation, and other tips really help reduce anxiety and depression.

    Reply
    • Dewanna

      March 4, 2020 at 1:06 pm

      These are some great tips! I haven’t been as active as I’d hoped during this third trimester, but will definitely try to get in some walking since it is starting to get a bit warmer.

      Reply
  6. Pixee

    March 2, 2020 at 9:55 am

    Thank you for sharing these fabulous tips, I’m definitely going to take them on board…

    Pixee xo |
    Thats What Pea Said

    Reply
  7. Izzy Matias

    March 2, 2020 at 2:03 pm

    Thank you so much for sharing these tips, Jacleen! I also deal with anxiety & panic attacks and I love that tip of setting aside time to worry. I’ll definitely incorporate this into my life. THANK YOU! 🙂

    Reply
  8. Charly

    March 2, 2020 at 3:04 pm

    This is some great tips Jess! I suffered with post partum depression and I realized being active and eating properly helped. Thanks so much

    Reply
  9. Brianna

    March 2, 2020 at 3:44 pm

    This is very beneficial information thank you for writing about this, it’s not an easy discussion to talk about but it is necessary

    Reply
  10. Bexa

    March 3, 2020 at 2:41 pm

    These are all fantastic tips! It’s so important to have ‘me time’ to be able to re-charge and de-stress. My favourite is having a bath, a nap or just catching up with a series on Netflix. Thank you for sharing, such an inspirational post! <3 xx

    Bexa | http://www.hellobexa.com

    Reply
  11. Amy

    March 4, 2020 at 12:45 pm

    I’m going to start setting aside “worry time” in my life, that is such a helpful idea! Thank you!

    Reply
  12. Sarah

    March 4, 2020 at 1:47 pm

    These are some great tips!

    Reply
  13. Kat T

    March 4, 2020 at 7:35 pm

    This is great! will have to give these a go!

    Reply

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JESS

JustcallmeJess

As a licensed social worker working in an adult community mental health center in the South, Jess seeks to spread awareness and educate those who may otherwise never gain mental health information.

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