How to Manage Daily Anxiety and Depression in 5 Simple Ways

Are you tired of coming across the same advice repeatedly while searching online? I understand the frustration of endless searches yielding identical recommendations to exercise, eat well, or meditate. Although these are effective methods, there are times when the mere thought of doing them feels overwhelming. I acknowledge that this mindset may not be "ideal," but it is realistic. There are days when I lack motivation or my body is simply not up for it. I wanted to share a concise list of strategies that I rely on during the toughest times, which have genuinely improved my mental well-being. It's normal to experience low-energy days, and that's perfectly fine. However, if you feel up to it, why not consider exploring some of the suggestions below? Remember, there's no need to push yourself to follow them daily and add unnecessary stress and self-doubt. Progress in mental health is achieved through taking small, manageable steps. So, if you're willing, continue reading for my advice on calming your mind!

1. 4-7-8 Breathing Technique

Learning that Navy SEALs use this method to manage stress and anxiety inspired me to experiment with it! Integrating the 4-7-8 breathing method into your anxiety management toolkit can be highly effective. It should allow you to get a moment of relief and in that time you can either enjoy that relief or take a moment to reflect on your reality: you're safe, you're loved, and your thoughts don't define you. This technique involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. Do it a few times to feel the benefits. While it may not completely eliminate severe stress, it certainly aids in reducing it. Practicing this breathing exercise, even during calmer periods, reinforces its ability in promoting both mental and physical well-being.

2. Practice Journaling

Despite the additional effort required, keeping a journal is beneficial in helping pull you out of a depressive low or high anxiety day. I previously believed that I needed an elaborate journal with a specific appearance or purpose. But mental health doesn't have/need to be aesthetically pleasing! If you get overwhelmed by the options or think a certain journal will solve your issues, it's best to let go of that idea. Begin by writing in a simple Word document or in your phones notes app. You'll realize that you'll likely become more engaged in the journaling process once you let go of this idea that if you have this specific product, it'll make you feel better.

Using a book with daily journal prompts, such as 100 Self-Help Journal Prompts by Francie Brunswick, can be effective at helping you get ideas about what to write about. I used an app that even would pick a random number for that day and let fate decide what I wrote about. This proved to be incredibly beneficial, and it is available for free with a Kindle Unlimited subscription. These prompts can often spark additional reflections on your emotions, helping you delve into how you're feeling and what's influencing your mood positively or negatively.

3. Express Gratitude

Feel free to adjust the depth of your reflection. Whether you list out one thing you're grateful for or ten, and whether you write it down or simply think it. I found a helpful technique from the Calm app's feature called Journeys. One night, feeling extremely anxious and unable to sleep, I came across a task to say something I am grateful for. I focused on my deep love for my son and how fortunate I am to have him. I felt the tension ease from my body and it led me down a path to discovering other things I'm grateful for. I've learned that this method is one of the easiest ways to bring a little reality back into your world.

4. Stepping Outside

Although walking or hiking is often recommended for enjoying the outdoors, it might not be the best option for you when dealing with severe anxiety or depression. I empathize with the sensation of feeling overwhelmed and struggling to leave the house. During those times, you can discover comfort in getting some fresh air, whether that's sitting on the porch or simply opening your door and breathing in new air. This way you're able to experience some of the benefits of going outside without having to go far or engage in elaborate outdoor activities that can overstimulate and exhaust yourself. I found that stepping outside and getting morning air helped me stay a bit more motivated throughout the day and it allowed me to feel like I accomplished something. It's all about the small wins with anxiety and depression!

5. Let Your Body and Mind Rest

Sometimes, it's essential to acknowledge your current state, listen to your body's cues, and consider taking a break or calling it a day. Engage in activities that bring you happiness and think about what truly brings you joy. If you feel like binge-watching your favorite show, go for it. Simply embrace the present moment and savor it! This advice from my therapist really struck a chord with me. I struggled to unwind and remain present. My mind was constantly preoccupied with a list of tasks that I felt I needed to accomplish to be considered a more productive and valuable individual. Society ingrains in us the belief that productivity is a prerequisite for love and admiration. This mindset leads to heightened stress, a lack of mindfulness, and self-criticism. I had to realize that, in that moment, taking the rest of the day off was the best choice. It's important to remember that it's acceptable to have days where your form of self-care involves doing nothing and attuning to your body's needs. I still require gentle reminders that it's perfectly fine to indulge and that embracing "laziness" can be a part of your agenda!

Managing anxiety and depression on a daily basis doesn't need to be overly complex. Incorporating simple yet impactful habits into your life, when you can, will put you on the path to improved mental well-being. Remember that even minor changes can significantly impact how you navigate daily obstacles. It may allow you to take a look from the outside and get perspective on what's the best thing for you in that moment.

Disclaimer: This blog post is for informational purposes only and should not substitute professional medical advice. If you are experiencing severe anxiety or depression, please seek help from a qualified healthcare provider.