anxiety and depression
Anxiety | Mental Health

5 Ways To Reduce Symptoms Of Depression And Anxiety 

If you suffer from symptoms of depression and anxiety, it can sometimes feel like there is nothing to be done to help you feel better. 

However, there are a number of techniques that can help to improve your mood and reduce the symptoms of depression and anxiety. In this post, we are going to explore some of the best options out there to help with depression and anxiety, from therapy to lifestyle changes. Keep reading if you’d like to find out more.

Take Therapy Sessions

Whilst many people are reluctant to try it at first, therapy sessions can actually be hugely beneficial for improving the effects of depression and anxiety. Speaking with a licensed and experienced therapist can help you develop techniques that can reduce depressive symptoms and calm anxiety. 

Speaking with a therapist will also allow you to address things in your current life or past experience that could have sparked depressive episodes or your levels of anxiety. Cognitive-behavioural therapy (CBT) is one of the main forms of treatment used for those with depression and anxiety. 

psychotherapy

CBT is a method by which a therapist attempts to alter patterns of thinking to lead to a more positive mood and outlook on life. It’s also used to treat other mental health conditions such as PTSD, phobias, and substance abuse. 

 By the way, CBT therapy doesn’t just involve talking. Your therapist will come up with structures and techniques to be used daily to help you reframe your thinking and develop a more positive mindset. This form of therapy can help you not only work through issues that might be causing your depression and anxiety but also address your thoughts and become aware of how your thoughts impact your mood levels. 

Exercise Regularly 

Another way to help boost your mood and offset symptoms of depression and anxiety is by taking regular exercise. This doesn’t mean you need to be doing high-intensity classes or hitting the gym for hours on end. Studies show that just a 15-minute walk can help improve mood and provide the benefits of exercise.

This is especially effective if you choose to take a walk in the countryside or around green spaces as being around nature also provides benefits to improving anxiety and depression. What’s more, 15 minutes of walking outside a day can also provide you with your daily intake of vitamin D, another factor in helping to boost mental health as well as physical health. 

Try CBD Products 

CBD products have risen in popularity lately due to the abilities of CBD to help with a wide range of health-related issues. One of the most common uses for CBD products is to help with reducing the symptoms of anxiety and depression.

CBD although derived from the cannabis plant, does not contain THC which is responsible for the high individuals can experience from cannabis. Therefore, taking CBD by itself will not make you high, but provides a range of health benefits.

The cannabinoids found in CBD are thought to interact with levels of serotonin and potentially cause an increase. As serotonin regulates mood, this can help to reduce symptoms of depression. It’s also thought to have a calming effect on the brain, meaning anxiety can be reduced and sleep improved.

As well as helping directly with anxiety and depression, CBD can also help reduce levels of pain and inflammation, which could indirectly help with improving mental health. The Good Level offers a range of CBD oils in the UK and guidance on choosing the correct dosage for you. 

Try And Socialise More 

Another factor that can affect levels of depression and anxiety is how much you’re socialising. When you’re trying to cope with depression and anxiety, it’s very easy to want to self-isolate and withdraw from social activities.

However, this can actually make depression and anxiety worse and more difficult to cope with. Socialising and getting out of the house can help to break negative thinking patterns and help stop you from falling into unhealthy routines. It also gives you the opportunity to speak with others and maybe share your thoughts and feelings. Speaking with somebody like-minded can be hugely beneficial in coping with depression and anxiety and help you to realise you’re not alone.

Cut Down On Screen Time 

Social media and the high intake of media in our modern society could be one of the leading contributing factors to higher levels of depression and anxiety than ever before. If you begin to feel your mood become lower or you’re struggling to cope with anxious thoughts, it can be a good idea to consider cutting down on the time you spend on your phone or laptop.

The media is full of negative storylines and social media tempts us to compare our reality with other people’s highlights in life, so neither is helpful when coping with depression and anxiety. Taking a step back from them can help give you the opportunity you need to reset your mind and focus on the more important elements of your life.

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