I am Suffering from anxiety from past week. Work load has got over me. Huge payment dues in the market and hence stress all over me. Suggest me some better medication and how do I get out of depression.

Ms. Rachna MishraPsychologist6yrs exp

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Hello lybrate-user In my opinion these are the simple ways to engage yourself at some positive work you love to do. 1. Set Goals Something special happens the moment the paper meets the pen and we write down our goals. Our brain chemistry changes, neurons fire, hormones are deployed, and we start thinking about how we can achieve those goals. 2. Sleep Getting the right amount of sleep is healthy for our body and mind. Some argue that sleep deprivation treats depression, but I don?t buy it. I think it?s a cheap distraction that catches up to you within days. Get enough rest. 3.Exercise If you?re physically capable, try one hour of cardio (or as much as you can). If you?re tee-shirt is soaking wet, you?re standing in a puddle of your own sweat, and you can feel the endorphins pumping through your body, you did it right. Shower up and try not being happy, I dare you. Exercise as an antidepressant The following exercise tips offer a powerful prescription for boosting mood: Exercise now? and again. A 10-minute walk can improve your mood for two hours. The key to sustaining mood benefits is to exercise regularly. Choose activities that are moderately intense. Aerobic exercise undoubtedly has mental health benefits, but you don't need to sweat strenuously to see results. Find exercises that are continuous and rhythmic (rather than intermittent. Walking, swimming, dancing, yoga, and cycling or stationery biking are good choices. Add a mind-body element. Activities such as yoga and tai chi rest your mind and increase your energy. You can also add a meditative element to walking or swimming by repeating a mantra (a word or phrase) as you move. Start slowly, and don't overdo it. More isn't better. Athletes who over train find their moods drop rather than lift. 4.Forgiveness Many times we?re making ourselves sad for no good reason at all. People have been known to keep grudges for lifetimes (most religions and nationalities keep them for generations). When you forgive, you remove this weight off your shoulders and put yourself in a position to be happier. 5.Gratitude Many times when we complain we can cause ourselves to be sad. Complaining is just a factor of not taking into account what we?re grateful for. Sit down and make a list of 100 things you?re grateful for right now (and I dare you not to feel better). 6.Sunlight Certain people have a disorder, in which, due to a lack of sunlight, they experience seasonal sadness. I?m somewhat affected by this in the winter when the days are shorter. That?s why it pays to grab your iPod (or your friend) and go for 30 minute walks each day and embrace the sunlight. 7.Hydration This has always been my downfall; I don?t drink enough and chances are you don?t either. Some days I drink only 1 cup of water, and I feel horrible. When I remember, and drink 2-3 liters, I?m happy as a kitten on cat-nip, and productive as a bat out of hell. 8.Friendships Your life force, support system, and everything that matters. It?s not hard to make friends if you put the time in. Everyone wants to be heard, appreciated, and loved. Start off by listening, appreciating and loving, and it will come back your way. And remember, it?s never too late to build new friendships and improve your support network. Turn to friends and family members who make you feel loved and cared for. Spend time talking and listening face-to-face with trusted people and share what you?re going through. The people you talk to don?t have to be able to fix you; they just need to be good listeners. Ask for the help and support you need. You may have retreated from your most treasured relationships, but emotional connection can get you through this tough time. Try to keep up with social activities even if you don?t feel like it. Often when you?re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed. Join a support group for depression. Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences. 10 tips for reaching out and building friendships Talk to one person about your feelings Help someone else by volunteering Have lunch or coffee with a friend Ask a loved one to check in with you regularly Accompany someone to the movies, a concert, or a small get-together Call or email an old friend Go for a walk with a workout buddy Schedule a weekly dinner date Meet new people by taking a class or joining a club Confide in a clergy member, teacher, or sports coach 9.Reading Take a temporary leave from reality and bury yourself in one of your favorite books. A lot of wise people have been through what you?re going through and they made it through to the other side to tell about it. 10. Challenge negative thinking Depression puts a negative spin on everything, including the way you see yourself, the situations you encounter, and your expectations for the future. But you can?t break out of this pessimistic mind frame by ?just thinking positive.? Happy thoughts or wishful thinking won?t cut it. Rather, the trick is to replace negative thoughts with more balanced thoughts. Ways to challenge negative thinking: Think outside yourself. Ask yourself if you?d say what you?re thinking about yourself to someone else. If not, stop being so hard on yourself. Think about less harsh statements that offer more realistic descriptions. Allow yourself to be less than perfect. Many depressed people are perfectionists, holding themselves to impossibly high standards and then beating themselves up when they fail to meet them. Battle this source of self-imposed stress by challenging your negative ways of thinking Socialize with positive people. Notice how people who always look on the bright side deal with challenges, even minor ones, like not being able to find a parking space. Then consider how you would react in the same situation. Even if you have to pretend, try to adopt their optimism and persistence in the face of difficulty. Keep a "negative thought log. Whenever you experience a negative thought, jot down the thought and what triggered it in a notebook. Review your log when you?re in a good mood. Consider if the negativity was truly warranted. Ask yourself if there?s another way to view the situation. For example, let?s say your boyfriend was short with you and you automatically assumed that the relationship was in trouble. It's possible, though, he?s just having a bad day. Thank YOu.  

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