How to get rid of distress and depression Stress and anxiety

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When a person feels stressed or anxious the body increases the production of chemicals including cortisol, adrenaline and norepinephrine, these substances lead to an increase in heart rate, increased muscle readiness, sweating and a feeling of alertness, thus improving the ability to respond to pressures, this is a natural reaction and necessary for a person to act appropriately towards dangerous situations, such as facing or immediately moving away from this risk

However, whenever a person is exposed to situations that provoke stress and anxiety, he becomes constantly and permanently concerned, and this type of stress and anxiety is negative.

Exercise

To get rid of distress and depression can be exercised regularly, this helps to produce a chemical responsible for stimulating positive and good feelings in the human body, endorphins, and one of the sports that can be done is walking a few times a week, it encourages the brain to reconnect itself to positive habits and thoughts.

Adequate sleep

Adequate sleep is a true that feeling depressed makes a person unable to sleep and rest, but sleeping in small quantities increases the symptoms of depression and loneliness and negatively affects humans, so some changes should be made to the routine of life such as going to bed early to get enough sleep, taking a nap during the day, and removing all distractions from the bedroom such as computer, TV, and mobile phone.

Self-distraction is a fun

Thing that can cure depression by doing some fun things, it is important to distract oneself, because negative thoughts become an enemy of man when he is depressed, , and one of the things that can be done example going to a museum. Choose a book and read it in a beautiful place. Volunteer. Join a center to learn a new language.

Solve puzzles

Play with pets to get rid of various anxieties and disorders. Listening to music as the optimistic music can instill happiness and positive energy in man. Note: When a person challenges himself to do something, positive chemical changes occur in his brain that make him feel happy.

Eating healthy

Foods helps some foods get rid of depression, including

Garlic: German researchers have discovered that garlic improves mood because it affects cholesterol in the human body, so garlic is recommended when feeling depressed.

Spinach: Folic acid deficiency is one of the causes of depression, because of a close link between it and the brain, where scientists found that people with depression have lower levels of folic acid, and naturally its deficiency leads to a decrease in serotonin levels. Which leads to a human feeling of depression, so you should eat 3/4 cups of cooked spinach to get about 0.2 milligrams of folic acid.

Omega-3 fatty acids: Fatty fish such as salmon, cod, flaxseeds and soy products are needed because they contain omega-3 fatty acids, with recent studies indicating that people with depression have low levels of omega-3 fatty acids.

Time management

Time management gives people the organization to accomplish the tasks they need to do, as time management helps decide what is urgent, how long it takes, what matters are the least important and how long it takes, making life easier, less stressful and clearer, which has a significant impact on reducing stress and anxiety.

Rethinking an individual’s lifestyle

Rethinking an individual’s lifestyle is that the choices that a person makes about the way they choose to live have a significant impact on their stress or anxiety, and may also hinder the possibility of getting rid of stress and anxiety if they exist.

Some of the things that may make an individual’s lifestyle healthier and more effective include:

To strike a balance between personal needs and work and family requirements and social duties, and to organize time between these requirements and personal needs. Get enough and comfortable sleep that allows the body to get rid of daily stresses.

Use a diary to remind tasks not to worry about forgetting or delaying them. Adopting healthy and beneficial habits is the best that can be done to reduce stress and anxiety, such as eating healthy food, not smoking and drinking alcohol. Exercising routinely as walking helps a lot to reduce stress and anxiety.

Getting support, having people who support people, whether family or friends, or from society, financial support or time and advice, and by providing love, trust and cooperation, has a strong impact on getting rid of stress and anxiety, and helps to stay in a good psychological state and high illusion The change in the way you think that disturbing events can make a person feel bad about himself, and he may start focusing on his negatives and the bad things that happen with him and not think about his advantages and the good things that happen with him, and this is called negative thinking.

This type of thinking can provoke feelings of fear and insecurity, or may lead to low self-esteem, anxiety, or depression, so a change from the way a person thinks and how he sees things can help reduce anxiety and stress, and things that may help: Cognitive behavioural therapy that helps people deal with their problems by changing the way they look at things, thereby improving the way they feel.

Follow the problem solving system by identifying the causes and consequences of the problem, looking for solutions that can be done, finding things that may be changeable, and finding a way to deal with things that cannot be changed. Self-expression and the way a person feels, in a subtle and appropriate way that helps to relieve stress and anxiety,

General information on stress and anxiety

There is general information to be taken into account when mentioning the subject of stress and anxiety: All people sometimes feel stressed, stress and anxiety may be for a short time, or it becomes a constant feeling over longer periods of time, with some people dealing with it by managing tense or disturbing situations well compared to other people, and stress and anxiety carry risks to health, both physical and psychological health, and types of stress and anxiety: Routine stress due to responsibilities and pressures of daily life such as work pressure. Stress caused by sudden negative change, such as exposure to illness, a divorce experience, or quitting work.

Stress resulting from major trauma, such as traumatic accidents or experiences, is often accompanied by temporary symptoms of mental illness, and is often treated for normality. It’s good to feel a little anxious or stressed sometimes, it can motivate people to get ready and work, such as preparing for a test, or an interview for a new job.

Feeling stress for a long time is very harmful to the body, specifically routine stress, because stress sources tend to be more stable, so the body does not get a clear signal to return to normal performance, and over time this tension may lead to serious health problems, such as heart disease, high blood pressure, diabetes, and mental disorders such as depression.

Stress and anxiety are treatable, reduced and have an impact on human life, not unresolved problems. If a person is unable to control the stress and anxiety he feels and affects his or her life, he or she can turn to a specialist or psychological guide to help him.

Symptoms of stress and anxiety there are many symptoms that a person may suffer from, appear because of stress and anxiety, these symptoms are divided into several types:

Physical Symptoms

Pain in the back or chest. Cramps and muscle pain. Fainting. Headaches. Heart disease. High blood pressure. Sweating. Loss of libido. Reduced immunity to diseases. Bouts of nervousness. Sleep disorders. Stomach disorders.

Emotional symptoms

Feeling depressed. Feeling sick. Feeling insecure. feeling of burning and concern. Forgetting. Anger. Nail biting. Feeling insomnia. Feeling sad. Concentration problems.

Behavioral symptoms

Explosive tantrums. Drug and alcohol abuse. Smoking or increase in smoking. Too much crying. Relationship problems. Social withdrawal. Excessive desire to eat and eat frequently or vice versa.

Nerve tension

Nerve tension defines tension as a condition that the body passes through due to a certain stress-stimulating position, such as: standing in a suffocating traffic crisis, or delaying an important meeting. In this case, the brain control tower called the hypothalamus acts and sends orders to release stress hormones, the same one that stimulates the response of hit-and-run in the body, which in turn leads to accelerated heartbeat, increased breathing speed, and muscle processing for any reaction, and it should be noted that this response protects the body in case of emergency by preparing the body to respond quickly.

Strategies to eliminate nerve tension divide nerve tension elimination strategies into three groups, as follows:

The action approach uses the action approach to take a particular action or decision to change the situation that causes tension, and the following is a statement of this approach:

Firmness: a person must be firm and clear with others, without losing sympathy for them, when determining what a person needs to communicate then he or she will be able to change the situation that causes tension, and it should be noted that effective and clear communication is the key to firmness.

Reduce noise and inconvenience: such as technology and continuous alarms. Time regulation: When a person organizes his or her time, he sets his priorities, organizes a stress-free life, full of fun and pleasure.

Creating limits: Borders are internal rules that a person creates for himself, determining the behaviors a person will perform, which he or she will not perform where the limits are healthy for a stress-free life, and when a person retains these limits, he prevents himself and others from crossing them, and prevents tension for himself.

Stop negative thoughts: Sometimes the best way is not to control accelerated brain thoughts but to stop them, get them out of the head by watching a movie, talking to a friend, or doing something a person loves. The approach to emotions uses the approach to emotions to change the way we see stress-causing situations, and here is a statement of this approach

Assertions and perceptions: The power of scientifically positive perception has proven to increase positive emotions, when you think of a positive experience that the mind realizes as a fact, therefore a person’s perception of the negative world and the experiences he experiences must be changed to positive.

Cognitive restructuring: a technique for understanding and dealing with negative emotions and emotions through cognitive behavioral therapy. Adversity, beliefs and consequences: Adversity means the event that causes stress, beliefs are the way a person responds to the event, the consequences are reactions and consequences that are due to a person’s beliefs, and it should be noted that basically the more optimistic a person’s beliefs are, the more positive the result. The approach to emotions uses the approach to emotions to change the way we see stress-causing situations

Assertions and perceptions: The power of scientifically positive perception has proven to increase positive emotions, when you think of a positive experience that the mind realizes as a fact, therefore a person’s perception of the negative world and the experiences he experiences must be changed to positive.

Cognitive restructuring: a technique for understanding and dealing with negative emotions and emotions through cognitive behavioral therapy.

Adversity, beliefs and consequences: Adversity means the event that causes stress, beliefs are the way a person responds to the event, the consequences are reactions and consequences that are due to a person’s beliefs, and it should be noted that basically the more optimistic a person’s beliefs are, the more positive the result. These are the ways to get rid of nervous and psychological stress.

Also read:- Neck Pain- Causes, Symptoms and Treatment

About author

I am certified in addiction counseling, public health, health education, mental health and I am also an AIDS-certified registered nurse with more than 30 years of experience and founder of Hindi health point

 

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