Tips for avoiding anxiety and depression

“I have been seeing a variety of people on the couch who might not have ever come before. During the pandemic, a lot of the barriers were removed for seeking mental health services. The media encouraged people to seek treatment for depression and anxiety. Telehealth sessions made it easier for people to connect with professionals. Insurance companies waived co-pays.” Mollie Holman, a clinical social worker

Mollie

Holman, a clinical social worker and therapist based in Naperville, has noticed a change in her clientele during the last two years.

“I have been seeing a variety of people on the couch who might not have ever come before,” she says. “During the pandemic, a lot of the barriers were removed for seeking mental health services. The media encouraged people to seek treatment for depression and anxiety. Telehealth sessions made it easier for people to connect with professionals. Insurance companies waived co-pays.”

She feels the past two years have helped many to realize that caring for mental health is a vital part of a quality life.

Two of the most common mental health concerns in society are anxiety and depression. “Usually I treat someone for one of them and then the other,” notes Holman. “The neurotransmitters are the same for anxiety and depression.”

The symptoms of depression are lethargy, apathy, sleep problems, weight loss or gain and a general loss of joy in life. Anxiety presents as more of an obsession about the repercussions of a past event or worries about future events. People may experience a quicker heart rate, have difficulty focusing and feel unable to take a deep breath.

“People who are going through life transitions like retirement can experience anxiety and depression because what once worked for them, no longer works,” says Holman.

For some, the way to address depression and anxiety is therapy and lifestyle changes. For others, medications might be needed.

“Managing mental health is like playing a game of pool. There are many ways to do it and not every way works for everyone,” says Holman. She is pleased however that people are realizing that taking steps to manage depression and anxiety is not a sign of weakness but rather of an indication of strength for better health.

“No one thing works for everyone but there are steps that can help,” she notes.

Here are eight ways that can reduce the chances of experiencing depression or anxiety:

Have a daily routine. “When you have a routine each day, there is a feeling of control,” says Holman. Starting each day by getting up around the same time and having a purpose provides a rhythm that reduces anxiety.

Strive for a healthy lifestyle. Getting proper sleep, eating a healthy diet and engaging in daily exercise are all ways to reduce depression and anxiety. “Exercise brings on that great endorphin rush. A healthy diet avoids those highs and lows of sugar drain. Sleep gives the body the needed time to heal and organize functions,” says Holman.

Find a way to meditate. “I always have said that if everyone would meditate, I would be out of a job,” notes Holman. Simply spending time quietly reflecting each day provides valuable insight to life’s problems. Reflection often leads to helpful solutions like the need for better sleep or a desire to take a break from too much stress.

Communicate with others. Maintain strong communication connections, says Holman. When talking to others, don’t hesitate to ask for and accept help. If you need help cleaning out the garage to feel more in control, ask others to help. If your bills are overwhelming you, find someone who can help you organize them with you. Sitting at home alone and worrying will not improve the situation.

Find some fun. Don’t discount the importance of hobbies. Holman recalls a client who had a good job, a family, and a home but still felt restless. During therapy, he shared that he used to enjoy skateboarding but didn’t have time for it. Living in the Midwest also made it hard due to the winter weather. Holman helped him to give himself permission to skateboard once again, which brought both joy and stress relief. Hobbies in the arts are often the most fulfilling but any activity which brings joy is worth the effort.

Count your blessing or be a blessing. Holman has some clients who have had success with gratitude journals. “Writing down three things you are grateful for each day can keep attention on the positive parts of life,” she notes. Others find that reaching out to help others through work with charitable organizations brings feeling of happiness through making a difference in others lives.

Accept and act. Getting older, retirement, illness and many other life changes are going to happen, so Holman recommends accepting what is going on and then come up with ways to deal with the challenges. “The people who did the best during the pandemic are those who recognized the situation and then took steps to do what was needed,” she notes. Those who refused to wear a mask, get vaccines or simply got angry did not do as well. Whether it is getting older or downsizing, accepting that changes happen and then figuring out how to manage them is the best course of action.

Three ‘some’ things. Holman likes to offer her clients a threefold path to life. “You need something to do, someone to love and someone to love you,” she says. It may be time spent with a good friend or a beloved pet, but seeking out these three “somes” is a positive choice.