Given all the medications, therapies and self-help books that are
available for dealing with depression and anxiety, you would think that
rates of these disorders would be declining, but unfortunately, surveys
suggest they are just as prevalent today as they were 30 years ago.
One
of the complicating factors in dealing with anxiety and depression, is
that most people with these disorders have more than one mental health
issue, which makes it difficult to deal with one problem at a time.
Furthermore, the medications used to anxiety and depression can make
other disorders worse. For example, antidepressant medications can
sometimes worsen inattention in those with Attention Deficit
Hyperactivity Disorder, and medications for anxiety and panic attacks
such as Xanax can make depressed people feel more tired and lethargic.
Given the difficulty in treating multiple mental health problems with medication, it's useful to identify those treatments which are helpful for all types of mild to moderate mental illness. Among the mental health treatments which can improve both anxiety and depression, without negatively affecting attention and memory include -
Physical Exercise
Hundreds of studies have shown that moderate to intense physical exercise helps improves anxiety, depression and mental focus. At least 30 minutes of moderate exercise, three times a week is recommended as a minimum by mental health researchers, with 30 minutes five times a week recommended for those with depression.
Deep Breathing Exercises
The majority of people with anxiety disorders and anxious forms of depression spend a lot of time taking shallow breathes with their mouth open. This over-stimulates the sympathetic "flight or fight" part of the nervous system and leads to a variety of physical and mental problems such as excessive muscle tension, irritability, impatience and poor concentration. Learning to take deep, relaxed breathes through the belly, helps ease nervous tension while improving mood and ability to focus. An alternative to deep breathing is single or alternative nostril breathing. Breathing through the left nostril, while blocking off the right nostril with your thumb can significantly reduce mental and physical over-arousal, while breathing through the right nostril can help stimulate the mind and body when feeling lethargic. Alternating from one nostril to another helps promote a more even level of nervous arousal and is good exercise to do in the morning.
Cognitive Behaviour Therapy
CBT is the most researched form of talk therapy for mood disorders and involves recognising and challenging ingrained negative thinking habits. Research has shown that CBT can be useful for dealing with both anxious and depressive thinking habits, and can also help moderate the mood swings and poor frustration tolerance associated with ADHD.
Therapy for Self-Esteem Issues
Poor self-esteem is one of the commonest problems seen in anxiety and depression. People with mood disorders tend to have a low opinion of themselves, are over-sensitive to personal rejection and spend too much time comparing themselves to others. Addressing self-esteem issues through talk therapy or by reading recommended self-help books can play a crucial role in helping to reduce levels of anxiety and negative thinking.
Meditation and Yoga
A growing body of research is showing that regular meditation of at least 15 minutes a day can significantly improve mood and mental focus. However, it usually takes at least three months of regular practice to see significant benefits. Many people also find it boring or difficult to sit still and meditate. A popular alternative to sitting meditation, are the various forms of active yoga that combine meditation with stretching exercises designed to condition the body while focusing the mind. Active forms of yoga tend to be most popular type of meditation because physically restless people find them easier to commit to, and there are a wide range of postures and breathing techniques to choose from.
Given the difficulty in treating multiple mental health problems with medication, it's useful to identify those treatments which are helpful for all types of mild to moderate mental illness. Among the mental health treatments which can improve both anxiety and depression, without negatively affecting attention and memory include -
Physical Exercise
Hundreds of studies have shown that moderate to intense physical exercise helps improves anxiety, depression and mental focus. At least 30 minutes of moderate exercise, three times a week is recommended as a minimum by mental health researchers, with 30 minutes five times a week recommended for those with depression.
Deep Breathing Exercises
The majority of people with anxiety disorders and anxious forms of depression spend a lot of time taking shallow breathes with their mouth open. This over-stimulates the sympathetic "flight or fight" part of the nervous system and leads to a variety of physical and mental problems such as excessive muscle tension, irritability, impatience and poor concentration. Learning to take deep, relaxed breathes through the belly, helps ease nervous tension while improving mood and ability to focus. An alternative to deep breathing is single or alternative nostril breathing. Breathing through the left nostril, while blocking off the right nostril with your thumb can significantly reduce mental and physical over-arousal, while breathing through the right nostril can help stimulate the mind and body when feeling lethargic. Alternating from one nostril to another helps promote a more even level of nervous arousal and is good exercise to do in the morning.
Cognitive Behaviour Therapy
CBT is the most researched form of talk therapy for mood disorders and involves recognising and challenging ingrained negative thinking habits. Research has shown that CBT can be useful for dealing with both anxious and depressive thinking habits, and can also help moderate the mood swings and poor frustration tolerance associated with ADHD.
Therapy for Self-Esteem Issues
Poor self-esteem is one of the commonest problems seen in anxiety and depression. People with mood disorders tend to have a low opinion of themselves, are over-sensitive to personal rejection and spend too much time comparing themselves to others. Addressing self-esteem issues through talk therapy or by reading recommended self-help books can play a crucial role in helping to reduce levels of anxiety and negative thinking.
Meditation and Yoga
A growing body of research is showing that regular meditation of at least 15 minutes a day can significantly improve mood and mental focus. However, it usually takes at least three months of regular practice to see significant benefits. Many people also find it boring or difficult to sit still and meditate. A popular alternative to sitting meditation, are the various forms of active yoga that combine meditation with stretching exercises designed to condition the body while focusing the mind. Active forms of yoga tend to be most popular type of meditation because physically restless people find them easier to commit to, and there are a wide range of postures and breathing techniques to choose from.
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