Anxiety and depression affect millions of people. According to the World Health Organization (WHO), about 301 million people live with an anxiety disorder. In this article, you will learn how to reduce anxiety and depression through lifestyle changes, therapy, and medicine.
How to Reduce Anxiety and Depression
You can manage anxiety by changing your daily habits, using therapy, and taking medicine when a doctor recommends it.
Change Your Lifestyle
Exercise Regularly
Exercise for 30 to 40 minutes at a moderate pace on most days. Exercise releases hormones called endorphins, which make you feel good.
Get Enough Sleep
Sleep for seven to eight hours each night. Good sleep keeps your cortisol level in check. High cortisol is linked to more anxiety.
Manage Stress
Stress makes anxiety worse. Try meditation, relaxation exercises, deep breathing, and daily physical activity. Cutting down on caffeine can help too.
Talk to Someone
Share how you feel with a friend or family member you trust. You do not have to cope alone.
Medicines for Anxiety
Doctors may prescribe:
- Antidepressants: Selective serotonin reuptake inhibitors (SSRIs) balance brain chemicals that affect mood and anxiety.
- Anti-anxiety medicines: Benzodiazepines can reduce anxiety quickly, but they carry a risk of dependence. Doctors usually prescribe them for a short time.
Therapy
Cognitive behavioral therapy (CBT) helps you notice and challenge negative thoughts that increase anxiety. It also teaches coping skills for stressful situations.
When to Get Help
See a health professional if anxiety or low mood lasts for weeks or affects your work, sleep, or relationships. If you ever think about harming yourself, contact emergency services or a crisis line right away.
Disclaimer: This article is for information only. It is not medical advice. Please talk to your doctor about your own health.
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