15 coping strategies for anxiety and depression

#1  Yoga/Exercise

Photo credit-Kara Saliba   Click here to follow Kara on Instagram

Yoga can help to relieve tension and reduce stress. Here is a Beginner video  to get you started.  If yoga isn't your cup of tea, why not try a daily exercise routine. 

 

 

   

#2 Writing

Photo Credit:  Raven Nicole click here to follow Raven on Facebook

When it comes to writing you have a variety of options to express yourself.  For one you could start a daily journal.  Writing in a journal is a lot like talking to another person, and you can say whatever you want since your the only one who will be reading it.    If a journal isn't the way to go for you, why not try Writing a little poetry, a short story or maybe even a song. 

 

 

 

#3  Listening to music

 Listening to your favorite type of music can help to boost your mood.  In fact the journal of positive psychology found that after two weeks of listening to upbeat music the participates reported feeling happier.

Photo Credit:  Shane Horton

 

#4  Reach out to a close friend or family member

 Talk to those you are closest with and let them know how you have been feeling.  They may be able to help in some way, even if that means just listening.

Photo credit: Alicia Gurley

 

#5  Chat with a complete stranger

Photo Credit:  https://www.7cups.com

Some may find it easier to talk to a non bias party about how you are feeling.   This is a website where you can connect with a trained listener for free.  If you feel that you need professional help you can also chat with a licensed therapist for a small fee.  https://www.7cups.com

 

 

#6  Go outside

As hard as it may be to get outside when your feeling anxious or depressed doing so has great benefits for your mental health. 

Photo credit:  Ariel Vertrea

 

 

#7  Deep breathing

You can take deep breaths when you are feeling overwhelmed.  Take special note to concentrate only on your breathing. 

Photo Credit:  Kayla Gottfried

#8  Get creative

 You could paint, maybe draw.  Get a coloring book.  Build something, Decorate, or cook something you never have before.  There is an endless list of possibilities for this one.  Whatever being creative means to you, try it and it is sure to lift your spirits.

Photo credit:  Tabitha Ferree

 

 #9  Go for a walk

 Going outside for a walk is beneficial in so many ways.  You will be getting exercise which releases feel good hormones in your brain.  Your serotonin and vitamin D levels will rise, helping to fight off depression.  

Photo Credit:  Tiffany Treece

#10   Take a bath

Did you know soaking in the tub or even taking a hot shower for 20 minutes can lower your blood pressure helping you to feel less stressed.

Photo credit:  Natalie Shuburte

 

#11  Do something nice for someone else

Photo credit:  Megan Crosby

Yes, you read that right.  Helping others with their problems helps us to work through our own.   It can be as simple as doing the dishes for someone or anything you find helpful.  We all have some way to give to another person.

 

 

 

 

#12  Prayer, Meditation and Mindfulness

Photo credit:  Raven Nicole and Everlee

Through prayer, meditation, and mindfulness we can gain perception into our lives.  Take the time to just reflect on yourself and the world around you.  Doing so can help to bring you peace.

 

#13  Escape... for a little while

We all need an escape from our own reality sometimes.  If you are able to, go on a mini vacation, or to visit some friends and relatives.  If that's not an option for you try reading a book or watching your favorite TV show.

Photo credit:  Tiffany Treece

#14 Get up and Get ready

Whenever I'm feeling down, I find that just getting up and getting ready for the day (even if I have nothing to do)  helps me to be more happy and less stressed.  Guys this goes for yall too!

Photo credit:  Carrie Schoolfield

#15 Explore something new

Its always fun to try something you haven't before.  I'm not saying you have to travel across the country.  There are possibilities all around you.  Whether it be visiting a new restaurant or taking up a new hobby.  The World is yours baby!  Go get it!

Photo credit:  Bethany  Beggs

Never hesitate to reach out to your doctor or a mental health specialist if you are experiencing prolonged periods of depression or anxiety. 

Sources:
  http://www.healthline.com/health-news/mental-listening-to-music-lifts-or-reinforces-mood-051713#6
http://www.healthline.com/health/depression/benefits-sunlight

https://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/

https://www.healthbeckon.com/natrual-ways-to-reduce-blood-pressure/
http://www.tandfonline.com/doi/abs/10.1080/17439760.2012.747000