2. Involve Yourself in Spirituality.
One way of fighting depression and anxiety is to connect with your spiritual tradition or religion. Many times, we become depressed because we do not see how our lives fit into the big picture of things. We feel that our striving is meaningless and inconsequential with respect to the universe. The great spiritual traditions and religions have answers as to how our lives fit into the grand scheme of things.
It would be a good idea to involve yourself in the more concrete rituals of your religion. Prayer is an exceptional tool for the relief of anxiety. Anxiety is many times caused by feelings of insecurity and fear from the many negative things that can happen to us in our daily lives. Prayer offers comfort by reaffirming trust in a higher power. It also puts that higher power in the driver’s seat with respect to what happens in our lives.
3. Get Some Exercise.
Exercise is not just about keeping our bodies fit. People who exercise regularly do so because it gives them a great sense of general well-being. Studies show that exercise can relieve mild to moderate depression as well as antidepressants can. This is important because exercise doesn’t have the nasty side effects that antidepressants do. In addition to relieving depression, research also indicates that exercise can prevent relapses of depression.
Exercise helps fight depression for many reasons. The most critical of these is that it helps with changes in the brain that can result in activity patterns that promote feelings of well-being. Exercise also releases endorphins, the chemicals in your brain that make you feel good.
Exercise is also great as an anti-anxiety measure. It eases tension and stress and increases physical and mental energy. Any type of exercise is of benefit, but what will really help is if you pay close attention to the activity that you are involved in. Make an attempt to notice the sensation of your feet hitting the ground or the rhythm of your breathing. This diversion of your attention tends to relieve you of the worries that are running through your head.
4. Try Meditation.
Meditation is such an effective therapy for depression that many people can stop taking their antidepressant medication altogether. Psychologists from the University of Exeter have published a study that indicates that meditation is better than drugs or counseling for depression.
One of the main features of depression is that it dominates your attention. When you are sad or anxious, then negative thoughts dominate your attention. This puts you into a downward spiral that goes from sadness into deeper depression. Meditation prevents and breaks the spiral.
The following are instructions for a simple meditation:
1. Sit upright in a chair with a straight back. Your spine should be about an inch from the back of the chair. Keep your feet flat on the floor.
2. Close your eyes. Focus your mind on your breath as it flows in and out. Observe your sensations without judgment. Do not try to alter your breathing.
3. Your mind will have a tendency to wander away. Gently re-focus your attention back to your breathing. The process of refocusing your mind is the key to this meditation.
4. Your mind will eventually become calmer.
5. Repeat this meditation every day for 30 minutes.
