Treating and Living with Anxiety
Here are some ideas from others who live with anxiety and depression or bipolar disorder. Start with this list. Use the things that work for you and add ideas of your own.
Tell yourself you can feel better when you are having a difficult day. Even if you don’t feel better right away, know that you have the tools to work toward wellness. Use affirmations, for example, "I can get through this." or "Nothing is all bad."
Get enough rest, eat nutritious meals and do some type of physical exercise daily.
Get help before there is a crisis. Make an appointment with your health care provider to stabilize your mood before an episode occurs.
Take time to recover if you have had an increase in your symptoms. Allow yourself to take things slower.
Prepare yourself for stressors that can’t be avoided by talking with a trusted friend before dealing with a stressful situation, setting aside time to be alone after stressful incidents or taking a break during the day for a brief rest or meditation. Canceling or postponing a stressful encounter if you are not feeling well is a legitimate way of taking care of yourself.
Write down your feelings and thoughts in a journal or on paper you throw away if you are not ready to talk with a health care provider or support person. Reading your journal entries over a period of time can give you insights about some of your thoughts, feelings or behaviors.
Express yourself through music, art or other creative activities. You don't need to worry about the quality of your work or share it with anyone when you are finished.
When symptoms keep you from going out, call someone, write a letter, or contact someone by e-mail.
Allow yourself to relax and make a commitment to spend some time relaxing at the same time each day or week.
Break large tasks down into smaller, more manageable steps.
Set realistic expectations for yourself. No one can “do it all.” Perfection is impossible, yet many people believe they must be perfect and put themselves under stress trying to achieve perfection. Work on accepting yourself as you are and not punishing yourself for your mistakes.
Look for triggers you may not be aware of along with patterns in your symptoms and stress levels. Keep a journal of the time of day and what you were doing when you felt stress, fear, worry or panic.
Stressors/Triggers | ||
| EVENT | MY REACTION (THOUGHTS, EMOTIONS, ACTIONS) | WHAT CAN I DO? |
| Arguing with a loved one | I get anxious, my thoughts start to race, I feel like everything I do is wrong. | Take a deep breath, remind myself I am worthwhile. Be aware of my own attitude, discuss this stressor in therapy or support group, spend less time with this person. |
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To learn more about self-determination and recovery, click here.
page created: May 25, 2005 | page updated: August 22, 2006 |
The above article is taken from the website of DBSA (Depression and Bipolar Support Alliance).
Words that will help you to find this website: About depression (or clinical depression) not normal sadness down feeling blue down in the dumps lasting sad anxious empty mood hopelessness pessimism guilt worthlessness helplessness loss of interest or pleasure in activities once enjoyed decreased energy a feeling of fatigue or of being “slowed down" difficulty concentrating forgetfulness making decisions restlessness irritability sleeping too much can't sleep insomnia change in appetite unintended weight loss weight gain chronic pain death suicidal suicide attempts severe depressive low is a serious medical illness for weeks at a time major depressive disorder major depression disabling prevents a person from functioning normally recurs types of depression dysthymic disorder dysthymia long–term (two years or longer) less severe may not disable a person prevent functioning normally or feeling well psychotic depression accompanied by some form of psychosis a break with reality hallucinations and delusions postpartum depression a new mother develops a major depressive episode within one month after delivery after giving birth seasonal affective disorder (SAD winter months less natural sunlight light therapy antidepressant medication psychotherapy low serotonin chemical imbalance
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