8 Ways to Reduce the Likelihood of Anxiety and Depression
What makes us more vulnerable to experiencing episodes of anxiety and depression?
We may not be able to completely stop anxiety or depression from occurring, but we can decrease our vulnerability to the symptoms.
What is vulnerability?
Vulnerabilities do not cause anxiety and depression, but may increase the likelihood of anxiety or depression becoming present.
Think of vulnerabilities as a rocky card table while playing dominoes. If the card table is rocky, then the dominoes are more likely to fall. Similarly, if we are vulnerable, we are more likely to have an episode of anxiety or depression.
So, let’s look at 8 common vulnerabilities for anxiety and depression:
Eating patterns: Skipping meals or overeating causes changes in blood sugar. High and low blood sugar makes us more vulnerable to anxiety and depression. Consuming excessive sugar or caffeine is another common vulnerability for anxiety. Try eating on a regular schedule, packing low sugar snacks, and eating a well balanced diet to decrease the likelihood of your symptoms.
Sleep disruption: For those ages 21 to 65 years old, we want to aim for 7-9 hours of sleep. I know- this is a difficult one! Here are a few tricks to improve sleep:
Have a consistent and calming bedtime routine you follow every night (e.g. tea, shower, 10 minutes of reading, and 5 minutes of stretching).
Form a consistent bed time and wake time, if possible. Starting with a consistent wake time is key. Avoiding naps may help with falling asleep on time.
If ruminating, take a break from “trying” to sleep to engage in a soothing activity and distract your mind. Then, return to bed when you’re drowsy.
Substances: Caffeine, nicotine, and other stimulants are known to increase anxiety because this stimulates the nervous system. Alcohol is a depressant, making us more vulnerable to depressive symptoms. Keep an eye on how you respond to these substances, if applicable, and make changes accordingly.
Lack of pleasurable activities: Being hyper-focused on productivity increases anxiety, which actually reduces productivity. We want balance between productivity and leisure/relaxation. Purposefully schedule time for leisure and self-care. Increasing planned pleasurable activities also makes us less vulnerable to depression by balancing out positive and negative experiences.
Lack of activity: Adrenaline stores in the body when we are not active, which results in restlessness or shakiness. Being active releases adrenaline, reducing restlessness, shakiness, and tension. Movement and exercise also increases dopamine. Low levels of dopamine make us more vulnerable to depression, so finding natural ways to increase dopamine is important.
Overexposure to stimulating information: Stimulating information can be phones, lights, the news, social media, music, chatter etc. Commit to at least 5-10 minutes per day away from all stimulating material. Find a quiet and dark room for this time. Limit the amount of time you spend watching the news or browsing social media. Give yourself a time limit or a “day off” from media use.Take breaks throughout the day and focus briefly on releasing tension in your body.
Illness: When we are ill, we are more vulnerable to anxiety and depression. Be sure to take care of your body and allow yourself to rest and hydrate. See your doctor when needed. Our body and mind are fully connected. Take care of your body to care for your mind.
Stress: Eliminate unnecessary stressors when possible and give yourself breaks from stressors when you cannot eliminate it. Practice daily deep belly breathing for at least one minute. Find your personal stress reliever. Everyone has a unique way of eliminating stress. Here are some ideas: stretching, a warm bath, running, yoga, snuggle with a soft blanket and drink decaf tea, walk in nature, or take a bike ride.
Out of the 8 vulnerabilities mentioned above, which one do you feel makes you the most vulnerable to anxiety or depression? Focus your attention on this vulnerability for the week!
Brooke Vierra, LMFT
bvierracounseling.com
