how to relieve stress and depression

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How to relieve stress and depression

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Depression and other health conditions, including heart disease. When the mind feels threatened, the body produces more stress hormones — such as cortisol — to help the body fight or run away from the threat. In the short-term, this is a good thing because it helps you gear up to cope with whatever is causing the stress in your life. Stress can make you feel less able to maintain positive habits or coping strategies, which are important to managing depression.

This can make symptoms of depression feel more intense. Interrupting a healthy routine can result in negative coping strategies, such as drinking or withdrawing from social relationships. These actions can result in further stress, which can then make depression symptoms worse. Depression can make it difficult to complete household chores, such as doing the dishes or paying bills.

Take control of your daily chores. We mentioned earlier on that a moderate amount of stress can help us perform better in challenging situations, 34 but too much or prolonged stress can lead to physical problems. This can include lower immunity levels, 35 digestive and intestinal difficulties, e. People react differently to stress. Some common symptoms of stress include sleeping problems, sweating or a change in appetite.

Symptoms like these are triggered by a rush of stress hormones in your body which, when released, allow you to deal with pressures or threats. This is known as the 'fight or flight' response. Hormones called adrenaline and noradrenaline raise your blood pressure, increase your heart rate and increase the rate at which you perspire.

This prepares your body for an emergency response. Cortisol, another stress hormone, releases fat and sugar into your system to boost your energy. As a result, you may experience headaches, muscle tension, pain, nausea, indigestion and dizziness. You may also breathe more quickly, have palpitations or suffer from various aches and pains.

In the long-term, you may be putting yourself at risk from heart attacks and stroke. Over time, the build-up of these chemicals and the changes they produce can be damaging for your health. When you are stressed you may experience many different feelings, including anxiety, irritability or low self-esteem, which can lead to becoming withdrawn, indecisive and tearful.

You may experience periods of constant worry, racing thoughts, or repeatedly go over the same things in your head. You may experience changes in your behaviour. You may lose your temper more easily, act irrationally or become more verbally or physically aggressive. For example, extreme anxiety can make you feel so unwell, that you then worry you have a serious physical condition.

All sorts of situations can cause stress. The most common involve work, money matters and relationships with partners, children or other family members. Stress may be caused either by major upheavals and life events such as divorce, unemployment, moving house and bereavement, or by a series of minor irritations such as feeling undervalued at work or arguing with a family member.

Relationships are a great support in times when we feel stressed. However, from time to time the people close to you, be it a partner, parent, child, friend or colleague, can increase your stress levels. We explored relationships for Mental Health Awareness Week and how good relationships are vital for our mental health. Watch our animation now:.

Events such as ongoing minor arguments and disagreements, to larger family crises, such as an affair, illness or bereavement are likely to affect the way you think, feel and behave. This may consequently have an impact on your stress levels. Read our guide to investing in your relationships. The pressure of an increasingly demanding work culture in the UK is one of the biggest contributors to stress among the general population.

The human costs of unmanaged work related stress is extensive. Feeling unhappy about the amount of time you spend at work and neglecting other aspects of life because of work may increase your vulnerability to stress. Increased levels of stress can, if not addressed early enough, lead to burn-out or more severe mental health problems.

Money and debt concerns place huge pressure on us, so it comes as no surprise that they have a marked effect on our stress levels. The effects of the economic crisis have affected everyone in some capacity. The combination of chronic stress and debt can result in depression and anxiety, 26 and has been highlighted as a factor linked to suicidal thoughts and attempts.

It is important if you are worried about your finances and debts that you do not try to deal with them alone. There is a lot of help and support available to you through organisations such as Step Change and Citizens Advice. You should also talk to your GP or a trusted health professional if you are worried about how debt is affecting your mental and physical health.

You might find that you smoke, drink alcohol or use recreational drugs to reduce stress. However, this often makes problems worse. Research shows that smoking may increase feelings of anxiety. Similarly, you may use alcohol as a means to manage and cope with difficult feelings, and to temporarily reduce feelings of anxiety. However, alcohol may make existing mental health problems worse.

It can make you feel more anxious and depressed in the long run. Prescription drugs, such as tranquillisers and sleeping tablets, which may have been prescribed for very good reasons, can also cause mental and physical health problems if used for long periods of time. For some people, problems start as their bodies get used to repeated use of the drug. This leads to the need for increased doses to maintain the same effect. Remember, that it is okay to ask for professional help. If you feel that you are struggling to manage on your own, then you can reach out.

It is important to know that you can get help as soon as possible, and that you deserve to get better. The first person to approach is your family doctor. He or she should be able to give advice about treatment, and may refer you to another local professional.

Cognitive Behavioural Therapy this is a type of therapy that works by helping you to understand that your thoughts and actions can affect the way you feel and Mindfulness based approaches are known to help reduce stress. There are also a number of voluntary organisations which can help you to tackle the causes of stress and advise you about ways to get better.

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Awa writing template for the essays Consuming a healthy, balanced diet can help to combat stress. Send feedback. Professor Cooper says evidence shows that how to relieve stress and depression who help others, through activities such as volunteering or community work, become more resilient. Pressure turns into stress when you feel unable to cope. Stress: 10 Ways to Ease Stress Stress refers to your body's reaction to challenges and demands. If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause. Audio: unhelpful thinking In this audio guide, a doctor helps you to replace negative thoughts with more positive thinking.
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