We live in a world where more people are learning to live with anxiety and depression. It’s not just about being sad – it’s a clinical diagnosis. It can affect you negatively, from how you feel to how you behave.
Tabea Boye from the Lighthouse Lifestyle Consultation Centre in Windhoek described the two: “Anxiety describes a state of fear, nervousness, apprehension and worrying. It impacts our behaviour and the way we feel. It can cause real physical symptoms. Depression is becoming more and more common, causing feelings of sadness, hopelessness and a loss of interest”.
Depression affects a large percentage of adults. The American Psychiatric Association says that one in six people will experience depression at least once at some point in their life. And the feeling is often intense. It can affect anyone at any moment in time, even if you believe that you’re living in the best of circumstances that the world can offer, including those in relationships.
Research states that it could be caused by anything: Biochemistry, that is, the chemicals in the brain; genetics; those who have a low-esteem or are often stressed out; or even the environment around you can play a role.
If you are teased as a child or based in a toxic and abusive environment, you’re likely to fall into depression. But just because you have this condition, it doesn’t mean that you are useless in any shape or form. You can still have a good life and be with someone who loves you in a happy, healthy relationship.
“Besides the usual recommendations like eating healthy, regular sleep and exercise, you can use some powerful yet simple tools to prevent anxiety and depression,” Boye said. And one of the first steps is to let everything out. “Start journalling. Puke on paper! All too often our thoughts are going around in destructive circles. We simply can’t stop thinking about a specific topic.
It takes up all our energy and we can’t focus. Do yourself a favour: Grab a pen and a paper and start to write everything down.”
Because if you keep everything in, it will have a negative impact on you both physically and emotionally. “Don’t sensor your feelings,” Boye advised.
“Don’t try to create a piece of art, just write everything down that comes to your mind. Write about your worries, your fear, your frustration, your dreams and your joys, your ‘everything’. Destroy the pages afterwards.”
This is because you don’t want to harbour too much of what you have felt and read it and feel sad all over again. Writing is rather empowering, Boye said. “It is an action. Abstract thoughts become concrete. You can actually grasp them. It allows you to detoxify your brain and your soul.”
If you can, make it a habit to do this every morning or whenever you feel the need. “It sounds simple, but it will do wonders for your well-being,” Boye said.
“Be gentle with yourself. We have a habit of pushing ourselves too much. Rome wasn’t built in a day. Dissect your projects or dreams into several steps.
Keep the goal in mind, but only focus on your next step. You can only take one step at the time. It will not help to focus on step 10. You might lose your grip at step one,” Boye suggested.
Quoting the Dalai Lama, Boye said: “There are only two days in the year that nothing can be done. One is called yesterday and the other is called tomorrow.
Today is the right day to love, believe, do and mostly live”.
In Boye’s words: “100% of your power is in the present moment, yet we spend a great deal of our lives pondering the past and worrying about the future. If we do this, we miss the present moment; we forget to live”.
And according to studies, we perceive in a series of three-second windows, Boye said. “Be the queen or the king of your three seconds. Use focusing exercises and whenever you feel overwhelmed, focus on your breathing.
Tell yourself the following: Right now, I am safe. Right now, I am breathing. Right now, I am alive.”
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