The Do’s and Don’ts of Anxiety & Depression
By Kela Price
It was January of 1994. I was a senior in high school and driving home from a friend’s house when I was hit head on by a drunk driver. After the first hit, my car spun around, and I was hit by a van, which forced me into the windshield. I still remember that day like it was yesterday; that was the day my anxiety and panic attacks started.
Unfortunately, I am a not alone in my struggle to manage my anxiety disorder. Anxiety disorders are the most common of mental health problems, and it is estimated that it affects at least 1 out of 10 people, including celebrities like actress Emma Stone; Houston Rocket’s basketball player, Royce White; and singers, John Mayer and Adele. Over the past several years, many celebrities have succumbed to this disorder due to an accidental overdose of anti-anxiety medications, like Xanax. Personally, I have chosen to effectively manage my anxiety without the use of medication and feel it is the most effective long-term treatment plan.
Managing anxiety, depression, or stress in general is truly a lifestyle change. What you eat, who you surround yourself with, and how you manage your life plays a crucial role in decreasing your stress levels. It is important to find out what works for you as well as who works for you. Our well-meaning family and friends can sometimes do more harm than good, and it’s important to be aware of that. Below are some do’s and don’ts for the person battling this invisible disease and for the people who them.
For the person battling anxiety or depression:
- Do some sort of exercise daily: walking, running, Zumba. Exercise releases endorphins that give you a natural high.
- Do limit process foods. Processed foods tend to make you feel sluggish and moody. Include healthier foods, like fruits and vegetables into your diet.
- Do limit your time with negative people. Negative people can drag you down without you even knowing it. Until you feel strong enough, it is best to either limit time spent with negative people or avoid them altogether.
- Don’t watch the news. It seems as if every time you turn on the news nowadays there is a story about murder or violence, which can actually make you more anxious.
- Don’t overschedule or overcommit. NO will be the most important word you’ll ever learn.
- Do listen to your mind and body. If you’re feeling run down, tired or out of sorts….REST!
- Do surround yourself with positive, encouraging people. A positive support system is key to your recovery.
- Do be your own advocate and cheerleader. If you can create a vicious cycle of negativity in your mind, you can do the same with positivity. Be intentional about training your mind to think positive thoughts.
- Do start your day with meditation and prayer. Starting your day off in a calming state will increase your chances of staying that way throughout the day.
- Do take 30 minutes per day just for you. Read a book, take a walk, take a bubble bath, or call a friend.
- Do be patient with and kind to yourself! There are going to be days when you feel really good and others when you’ll wonder if you’ll ever get better. Give yourself grace and know that it’s all part of the recovery process. YOU WILL GET BETTER!
For the support system:
- Don’t tell the anxious or depressed person that they need to be strong. It implies that he or she is weak. They are battling a disease that is very real.
- Do remind your loved one(s) that you will be there no matter what.
- Do keep a positive outlook on life and remind him or her that he/she will be happy again.
- Don’t judge or criticize. The last thing the anxious or depressed person needs to hear is how they didn’t acknowledge anxiety or depression back in the day, but how you got through it.
- Do be a compassionate listener.
- Do avoid the tough love approach. It doesn’t work and can actually make it worse. Just be compassionate, understanding, and positive. Your positivity will have more of an influence than your tough love.
- Don’t minimize their pain. Avoid telling them that they just need to pray more or need Jesus. Unfortunately, the recovery process for anxiety and depression is much more detailed than that.
- Do avoid trying to fix them by offering your well-meaning advice. Instead, it is more helpful to ask them what you can do to help. This allows them to tell you what they need as opposed to you giving them what you think they need.
- Do remind your loved one(s) of how much you love them and that they will get through this.
- Do learn about anxiety and depression so you can better understand your loved one(s).
- Do take a little time for yourself. Supporting someone who is battling anxiety or depression can be confusing, frustrating, and exhausting at times. You can better support your loved one by making sure you take care of yourself.
- Do be patient! The treatment process to effectively manage this invisible disease is a marathon, not a sprint.
Kela Price is the creator of The Joyful Mind Project; a book filled with personal stories and expert advice that has been described as a blueprint for maintaining optimal mental fitness. She is also a nationally Certified Stepfamily Coach and Founder of Today’s Modern Family. In her spare time, she loves hanging with her husband and sons, watching X-Factor and photography.
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Gina
November 10, 2012 at 6:15 pm
What a great read! We forget that the support system is just as much a part of the healing process as we are.
Trey Metzner
June 7, 2013 at 9:06 pm
Most people feel anxious or depressed at times. Losing a loved one, getting fired from a job, going through a divorce, and other difficult situations can lead a person to feel sad, lonely, scared, nervous, or anxious. These feelings are normal reactions to life’s stressors.But some people experience these feelings daily or nearly daily for no apparent reason, making it difficult to carry on with normal, everyday functioning. These people may have an anxiety disorder, depression, or both.:*…
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