The Depression Learning Path: Useful Tool in the Depression/Anxiety Journey

Several years ago now, I came across this outstanding resource page called "The Depression Learning Path" and wanted to share it with you. It combines spot-on diagnostic tools with practical methods of changing patterns of belief and action in order to find relief and healing. This LINK will lead you to the page that I first came to the site from. It's a diagram called The Cycle of Depression-How Depression Works, and is excellent. I hope that this resource is useful and would like to hear if it helps you. God bless!

15 Ways to Beat Everyday Anxiety

Posted by

Giuliana Hazelwood

on

April 4, 2013 at her blog, Greatist

I’m halfway out the door in the morning with a heavy bag in one hand and a mug of coffee in the other. Then I wonder: Where did I put my keys? And so begins the 20-minute panicked reconnaissance mission for the keys I swore were on the coffee table. I start to feel flustered and irritable as I frantically search. My memory gets foggy as my heart starts to pound and my palms sweat. It’s another anxious morning.

ANXIETY ALERT — THE NEED-TO-KNOW

Technically, anxiety is apprehension over an upcoming event. We anticipate the future with sometimes scary predictions that don’t necessarily have any basis in truth. In everyday life, anxiety’s physical and emotional symptoms can mean an increased heart rate (and even heart attack), poor concentration at work and school, sleeping problems, and just being a total Crankasaurus Rex to family, friends, and co-workers.

Anxiety and stress are physical and emotional responses to perceived dangers (that aren’t always real). And since most of us aren’t running from tigers or hunting and gathering in the woods, it’s often the little things that put us over the edge: an over-loaded email inbox, morning rush hour, or losing those keys before running out the door. Luckily, it’s easy to beat this kind of stress with just a few easy changes added throughout the day.

Note: If you feel like you might be dealing with a serious anxiety disorder, please talk to a medical professional about treatment. There are lots of options available to manage your symptoms. But if you’re looking to reduce daily anxiety, these 15 tips will get you on your way to being calm and collected in no time.

COOL AS A CUCUMBER — YOUR ACTION PLAN

1. Get enough sleep. Inconsistent sleep can have some serious consequences. Not only does it affect our physical health, but lack of sleep can also contribute to overall anxiety and stress. And sometimes it turns into a vicious cycle, since anxiety often leads to disruptions in sleep [1]. Especially when feeling anxious, try to schedule a full seven to nine hours of snooze time and see what a few nights of sweet slumber do for those anxiety levels throughout the day.

2. Smile. When work has got us down, it’s a good idea to take a quick break to get some giggles on. Research suggests that laughter can reduce symptoms of depression and anxiety, so consider checking out a funny YouTube clip to calm those jittery nerves [2].

3. De-clutter the brain. Physical clutter = mental clutter. A messy workspace can make it more difficult to relax and make it seem like our work is never-ending. So take 15 minutes or so to tidy up the living space or work area, and then make a habit of keeping things clean and anxiety-free. It’ll help us think rationally, and there won’t be as much room for anxiety.

4. Express gratitude. Studies have found expressing gratitude helps reduce anxiety, especially when we’re well-rested [3]. Start a gratitude journal to get in the mindset of appreciation, and out of the mindset of being overwhelmed.

5. Eat right. Anxiety can throw our bodies totally out of whack: Our appetite might change, or we might crave certain foods. But to give the body the support it needs, try eating more of foods that contain nutrients such as vitamin B andomega-3s, plus some healthy whole-grain carbohydrates. Studies have linked vitamin B with good mental health, and omega-3s may help reduce symptoms of depression and anxiety [4]. Whole-grain carbs help regulate levels of serotonin, the “feel-good” neurotransmitter that helps us remain calm. And even though our cravings might be telling us otherwise, research suggests that eating sugary and processed foods can increase symptoms of anxiety [5].

6. Learn to breathe. A useful tool to prevent panic attacks, the breath is also a great marker of where your anxiety level is at throughout the day. Short, shallow breaths signify stress and anxiety in the brain and body. On the flip side, consciously breathing, plus lengthening and strengthening the breath helps send signals to the brain that it’s okay to relax [6].

7. Meditate. By now most of us have heard that meditation is relaxing, but what scientists are also discovering is that meditation actually increases the amount of grey matter in the brain, essentially rewiring the body to stress less. A number of recent studies highlight the positive effects of meditation on anxiety, mood, and stress symptoms [7] [8]. Meditation is also a way to observe the brain, letting us figure out how our mind generates anxiety-provoking thoughts. And understanding the brain’s thought patterns can help create distance from those thoughts.

8. Create a vision board. If the future seems big and scary, try changing the thoughts about what lies ahead. Sometimes the mere act of setting concrete goals can take the edge off anxiety about future unknowns. Take an hour to produce a vision board that creates excitement about projects and possibilities to come. And for those who aren’t the crafty type, try making an e-vision board using Pinterest for some Pinspiration. While making the board, try using the T.H.I.N.K. tool: Is my thought true, helpful, inspirational, necessary and kind? If not, dump the thought.

9. Play around. Kids and animals seem to have an innate ability to play, without stressing about their overflowing inboxes. Until business offices give us recess breaks, we’ll have to take responsibility for our own playtime. Offer to take a friend’s dog out for a walk, or babysit for an afternoon to get out of your head and let the careless creatures lead by example.

10. Be silent. Plan for a time when you can completely disconnect. Start with increments of time that seem sustainable and doable for you, even if it’s just five minutes. That means phone off, no emails, no TV, no news, nothing. Let other people know they won’t be able to reach you so you can veg worry free. There’s some evidence that too much noise can boost our stress levels, so schedule some sacred silent time among all the ruckus of daily life.

11. Worry. Yes, we can cause ourselves to freak out, but only for a certain amount of time. When something weighs heavily on your mind, or you believe something terrible is most definitely going to occur, commit to only creating that worry for 20 minutes. Think of all the possible outcomes of the scenario, figure out some game plans, and then quit thinking about it after 20 minutes go by. Have a friend call after the allotted time has passed to avoid the temptation of going over the time limit. Or schedule some of that playtime right afterward.

12. Plan ahead. Fight anxious thoughts in advance by preparing for the day ahead. Try making a schedule or a to-do list and develop habits that increase productivity. So instead of spending 10 extra minutes every morning frantically looking for those keys, make a habit of always putting them in the same place when you come home. Lay out clothes the night before, pack a gym bag and leave it by the door, or make lunch ahead of time. Focus on how to “un-think” the anxiety-producing beliefs by prepping before they pop up.

13. Visualize anything positive. When confronted with anxious thoughts, take a moment to visualize yourself handling the situation with calm, ease, and clarity. Try not to pay attention to the current mental state; just focus on the feeling of smooth-sailing through the storm. The technique is called “guided imagery” or “guided visualization” and can help reduce feelings of stress [9].

14. Smell something relaxing. Try sniffing some calming oils. Basil, anise, and chamomile are great choices; they reduce tension in the body and help increase mental clarity.

15. Hang out. People who have lots of social support tend to react less negatively to stress than those who fly solo. That’s probably because socializing stimulates the production of the hormone oxytocin, which has an anxiety-reducing effect [10]. So the next time a freak-out appears on the horizon, grab some pals and go for a walk or just have a quick chat.

THE TAKEAWAY

In an ideal world, we wouldn’t come up with thoughts that produce stress or anxiety. But we’re human and inevitably worry about things. So when we do start to freak,there are lots of little steps we can take to change our thoughts, calm the brain, relax the body, and get back in the game.

And, as always, be sure to check with a psychotherapist if these tips don’t cut it and you need a little extra help tackling a more significant anxiety issue!

Perfect Love Displaces Fear....

...John 4:18.  Have you ever wished to know how to give up fear?
Fear:  that general, underlying anxiety that seems to need no logical reason to be there?
Worry, trepidation, whatever you call it - have you also been looking to end it in your life?  You may ask, "Is giving up fear even possible in our lives?" I believe it is.   Admonitions in the old texts prompt us to "fear not...be anxious for nothing...cast our cares," as though this is something that is entirely attainable, and even strongly desired for us.  But, easier said than done, this concept presents to me as the venerable "narrow road," or at least the greater part of it.  -True heaven on earth, to truly live in peace even on a peace-less planet. Impossible? I think not.
I believe that God will never ask us to do something that is outside our ability to do.
In prayer last night, something occurred to me that I believe was from outside my own mind, a true gift from above that may be absolutely key to success in this.  It ties these admonitions with another scripture which reminds us that there is no fear in love.  Fear and faith (read: trust; love) are, in fact, opposites.  It occurred to me that I've indeed also been seeking more love in life.  More openness,  less shyness, a desire to have "left it all on the field" when this phase of life is over.  -To have the courage to say what I need to say, to risk rejection, misunderstanding, or strange looks in order to finally become the being that is on the "blueprint" for me.  I'd never before seen the two concepts in convergence.  The essence of the message comes down to this:  if we find obedience in love, fear will be displaced, and we needn't even understand it.  If we explore life outside our shyness (but still within our own unique personality) and reach out for others daily, fear will take care of itself automatically.  Confidence will grow, compassion will increase, and self will gradually work its way out of the center of our lives.

This is do-able.  But we focus on love, and God will focus on the fear for us, and we'll find victory even without a struggle.  -Even without knowing how it all works.  Love (God, light) moves in as fear (darkness) moves out.  And all I need to do is be me (the real one, going all out.)
It may not be pretty at times, but I think I can do this.

Our Choice: Rest or Risk?

Of the Ten Commandments, the first three deal with the most important concepts of all:  our concept and relationship to God. Then, before the slightest mention of how we should treat one another, number four shines as obviously next highest in priority: how we treat ourselves.  Do we run ourselves down in non-stop service and activity?  Or do we give ourselves time to rest, reflect and "allow our spirits to catch up with us?"  If the former is the case and not the latter, we run a great risk.  And in this era of high-powered activity and immediate access, an even greater one.  The human nervous system can only stand so much. 

     Rest, whether practiced in the literal Sabbath Day sense or in more metaphorical ways, is essential to human health and development.  Every few days our bodies and minds need to recharge.  Without this time, the body soon pays a price that is reflected eventually in the mind and soul.

     Symptoms of depression and anxiety can arise from a wide variety of underlying conditions.  But, in many ways (just as avoiding infectious disease isn't so much about avoiding germs as it is about increasing our immunity to them) the most potent strategy for staying out of "the pit" is developing a strong, healthy, well-rested system, both physically and mentally.

     I have found myself in "the pit" a few times, and each time, looking back in looking for clues, I find that exhaustion was the paramount cause.  Once, just after finishing a home-building project in which we contributed a tremendous percentage of the actual work, I failed to take the time to rest and live in "the moment."  In a hurry to "get 'er done," it was all about getting to that glorious day of having it finished.  Well, that day came, and it was not so glorious at all.  The fatigue was so profound that it took weeks to recover enough to even begin to enjoy the work of my hands.  I learned my lesson, and since then have never allowed myself to get so caught up in a project.  But a few years later, while nursing my second dying parent and dealing with numerous other significant changes in life, I became faced with an entirely different sort of exhaustion - one of the mind and spirit.  Again, it took several weeks to regain balance and health.  When looking back on how it might have been avoided, the answers were not so cut and dry, but the deficiency again was very clear: I was exhausted.  Two very different types of crises, but with a very common (and prevalent) cause:  lack of adequate rest.

     Our society doesn't prize rest.  It prizes achievement, accomplishment, growth, and moving and shaking.  Ads for everything from deodorant to automobiles appeal to individuals and families "on the go."   It's all about making it happen.  Messages such as "stop & smell the roses"  are often drowned out by loud, obnoxious admonitions to be more, get more, and "take it all the way!"

     We need to resist the current and listen to the still, small voice within which urges us, "thou shalt chill out a while and get your head back on straight." 

     We cannot control everything in life that comes our way.  Loved ones become ill or age and die.  Children grow up and move away.  Jobs go away.  Relationships go south.  Life happens.  But we can still rest.  Even in the midst of it all, it is possible to find time to recharge and refresh.  It is a must. 

     Whatever other items of help you may find on this site, please consider assessing your ability to rest and reflect on life.  Learning to do so has been life-changing for me.  I pray it will help you also.