Ade Jevans

3 Ways to Tackle Anxiety & Depression

Ade Jevans — Thu, 02 Jun 2022 14:25:59 +0000

Many people suffer from anxiety and depression.

Worrying about the past, stressing about the future or being overwhelmed about the present.

It is not surprising given the amount of social media and news that is based on fear or speculation rather than fact.

It is not surprising many of us are surrounded by concern.

For some people, this concern can turn to anxiety or depression or both.

Likewise, if you have suffered in the past, with bullying or bereavement, and never really dealt with it, then it will not be surprising if your body and mind finally rebel, and anxiety and depression set in.

If you do suffer, then hopefully I can offer some potential solutions.

Firstly however, let me explain why our minds do it.

Anxiety is a primitive response related to flight or fight.

When there is danger, the body releases stress hormones including adrenaline and cortisol that increase your heart rate and gives you sweaty palms.

The reaction should be that you run away or fight.

Either way, later your body is able to relax, and the hormones return to normal.

Our modern-day problem is that some people are under constant stress, so the hormones keep being produced. Our bodies and minds are not designed to live under these conditions.

There are three normal courses of action for anxiety and depression.

Firstly, and sadly this is far too common, leave it and hope it goes away.

Often people do not want to admit they have a problem, as it may make them feel weak in the eyes of others, this is especially true of men.

So they carry on, if nothing is wrong, when inside they are falling apart.

Secondly is the medical solution.

A Doctor has a whole range of drugs that can offer potential solutions. These often mask or numb the feelings, but do not actually deal with the reason that was causing the anxiety or depression in the first place.

They do have a purpose though, especially if the patient has suicidal thoughts.

As a therapist, I would recommend that your doctor is often the best place to start, to ensure of a correct diagnosis.

Then there is therapy or counselling.

Ultimately, this is the way forward. Without talking about how you feel and why you feel the way you do; you cannot take the responsibility of getting your life back on track.

Talking with a qualified therapist, counsellor or life coach will enable you to move forward with your life.

You may need only a few sessions, maybe more depending on the issues and how deep you have buried them.

When you look there is lots of potential help out there. https://www.mentalhealth.org.uk is always a good place to start.

But there are some practical steps you can make immediately.

Firstly, ease off social media, I am not saying cut it out, but if you reach for your phone first thing in the morning and look at social media, then you are trying to ease a dopamine fix!
Secondly, avoid the constant daily news feed. Again, you do not need to cut it out completely, but the news once a day, and ideally not at night before you go to bed, is enough.

Then the three key elements of sleep, activity and breath.

The importance of Sleep in tackling Anxiety & Depression

Sleep is vital so that the body and mind are able to process and recharge. Often when we are in a stressed state, our sleep is disrupted.

Here are a few simple measures to help.

Firstly, cut out any caffeine or alcohol 4-hours before you go to bed.

Make sure you have a regular routine. Yes, that means if you get up at 6.30am for work during the week, it is still best to keep to a similar pattern at weekends.

Try not to sleep heavily during the day. A 20-minute nap in the early afternoon is fine, but anymore can further disrupt your night-time sleep.

Read instead of sitting in front of a screen. The light from screens disrupts the melatonin hormone. That’s the one that makes you sleepy.

The importance of Activity & Exercise in tackling Anxiety & Depression

I am not asking you to join a gym or run a marathon but getting the 10,000 steps in a day is good advice.

As much of this should be outside where possible. Engaging in the environment is good for the brain too.

The importance of your Breathing in tackling Anxiety & Depression

Breath. Being aware of your breath is one of the most useful skills you can learn.

Breath slowly, especially if you are feeling anxious. Often our breath becomes shallow when we get stressed.

If we slow our breath down and make it deeper, then we find we relax.

Meditation is especially helpful in this area.

If you are suffering with anxiety and depression, or you know someone who is. It is time to take responsibility.

Talk to a friend, go see your GP or contact a therapist or counsellor, but do something.

We have one life, why go through it with the weight of the world on your shoulders.

You can find out more at my website www.adejevans.com or visit my Therapy & Coaching page you can make an appointment with me by emailing ade@adejevans.com

Take Care

Ade

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Making Positive Changes

Ade Jevans — Fri, 17 Sep 2021 11:23:23 +0000

As a Therapist, Coach & Healer, I am often asked if there are any quick fixes to make us happier.

Sadly, there are no quick fixes, as often to achieve means committing to something that often a far bigger undertaking than you first thought.

As happiness is a state of mind, and training the mind is no quick fix. But it is possible by making just a few simple changes to begin the journey.

Stay Positive.

Our feelings have a strong influence on our thoughts and actions. You work, the weather all influences how you feel. We are often surrounded by negativity and think we can do little about it. But by introducing a few measures we can help our minds to stay more positive. These measures include:

Limiting your time with negative people and spend more with the positive ones.
Do not acknowledge negative thoughts. When they come, don’t dwell on them, let them go.
Stay physically active. Exercise releases endorphins but inactivity leads to overthinking.
Use positive affirmations to recognise the progress you are making.
Start a journal and record 3 things that you are grateful for every day.

Be Grateful

It’s a fact that gratitude makes you happier, increases your productivity and helps you sleep better. What better way to feel happier than by showing your grateful? Research has found that:

Grateful people are less materialistic, less envious and share more.
Gratitude can increase alertness, attentiveness, determination, enthusiasm, as well as energy and sleep duration.
It lowers depression.
It may help prevent coronary artery disease.
People who keep a gratitude journal exercise more, are more optimistic and are healthier.

So be grateful. Be grateful to your friends, family, clients, and colleagues.

Get Up Earlier.

Many successful and positive people get up early! So set your alarm a bit earlier. This extra time can be used to exercise, meditate, read, do your e-mails, have a proper breakfast, or just plan your day.

Never Over-Commit.

When starting a new healthier eating or exercise regime, over committing is often a means to failure. What you seek is to change your lifestyle. Start small, introduce exercise and healthier eating gradually so it becomes habit and fills the void left by sitting in front of the TV or eating less healthier foods. The same applies to work and personal life, do not over commit and then you won’t under deliver.

Clean as You Go.

Stay on top of the small things. Make your bed when you get up, wash up as you go, put your clothes away or in the laundry when you change. People who tidy or clean up as they go through their day are often happier as they have greater control and a clean environment.

Don’t Be Predictable.

Do something or try something new. This can be as easy as a new food or more adventurous as going somewhere or do something you’ve never done. New experiences can make us happier, change our perspective, as well as, increasing our energy and becoming more positive about change.

Stop Comparing.

Why worry over what others have and you don’t? Let it go. There is always going to be someone who has a better job, a nicer car, a bigger house, and more wonderful holidays. Life is different for everyone. Comparing yourself will just make you miserable. Positively focus on what makes you happy, and work on that.

Do Something You’ve Been Putting Off.

We all put things off. By setting priorities to make certain that small tasks don’t build-up, then we do not end up firefighting. We carry our unfinished tasks around with us all the time, no matter how small they are. The conscious mind only retains about seven things at one time, so we forget things when we overload it. Write things down and tick something off that you have been putting off.

Conclusion

We can all make some small positive changes in our lives to make them better. If we make ours better, then in turn it should make others better too. A positive environment is catching. If you would like to know more visit my website www.adejevans.com or drop me an e-mail to ade@adejevans.com Remember life is a journey, you choose the path that you follow, make sure it is a positive one.

Take Care

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