Overcome Anxiety & Depression

Anxiety and depression are two common mental health issues that can significantly impact a person's life. Our counseling for depression and counseling for anxiety services can help you today. Low energy, depressed mood, lack of interest, negative thinking, constant worries and stress, panic, issues with sleep or eating are some typical signs and symptoms of anxiety and depressed mood. (Take the 5-minute Depression Assessment).

We provide therapy for anxiety and depression in Fairfax and Auburn.

While seeking professional help is always recommended, there are also several approaches individuals can do on their own to manage their symptoms. Here are five ways to manage anxiety and depression:

1. Exercise

Exercise is a natural mood booster that releases endorphins, which are chemicals in the brain that help reduce stress and improve mood. Regular exercise can also improve sleep, increase energy levels, and reduce feelings of anxiety and depression.

Take Action:
Aim for at least 30 minutes of physical activity each day, such as jogging, yoga, or strength training. If you have physical limitation or your activities have been restricted by your health professional, remember that even little steps can have a big impact. Start with stretching, walking, or balance exercises. It’s important to take that first small step.

2. Practice Mindfulness

Mindfulness is a technique that involves being fully present and aware of your thoughts, feelings, and surroundings. It can help reduce anxiety and depression symptoms by helping you focus on the present moment and not get caught up in negative thoughts. Try practicing mindfulness meditation or deep breathing exercises for at least 10 minutes a day. Taking mindfulness walks in nature by gathering experiences from your senses: a touch, a smell, a sound, a visual, and tasting the air with your tongue.

Take Action:
Start now with box breathing:

Inhale through your nose on the count of 4, hold for count 4
Exhale through your mouth on the count of 4
Hold on the count of 4.

Each time you breath in imagine that you are slowly filling a balloon in your diaphragm. When you exhale out, drop your shoulders, and let the air out of this balloon. Hold a positive thought in your mind or something you are looking forward to as you do the breathing.

Repeat this 4 times.

3. Build a Support System

Having a support system of family and friends who understand and can provide emotional support can be crucial in managing anxiety and depression. Joining a support group or seeking therapy can also provide a safe and supportive environment to express feelings and gain insight into how to cope with symptoms.

Take Action:
Take the first step by volunteering, joining a sport or professional organization, meet with neighbors or co-worker, and use online networking sites. Use the web to match your interest with specific opportunities. Organizations such as VolunteerMatch (volunteermatch.org), Engage (engage.pointsoflight.org), JustServe (justserve.org), United Way (www.unitedway.org/get-involved/volunteer), Habitat of Humanity (habitat.org), Give Pulse (learn.givepulse.com) and the youth-led organization Do Something (dosomething.org/us) are great way to find opportunities near you or even abroad and perfect environment to build a support system as you give back to your community. And helping others will make you feel better too!

4. Prioritize Self-Care

Self-care involves taking care of yourself both physically and mentally. It can include things like getting enough sleep, eating a healthy diet, taking breaks when needed, and doing activities that bring you joy. Making self-care a priority can help reduce stress and improve overall well-being.
Take Action:
Write down one thing you can do to take better care for yourself. For example, I’m going to drink more water. I will eat some fruit each morning. I will take three walks every week. I’m going to find relaxing activities to do each week (e.g., get a massage, listen to music, sketching, Tai Chai, read a book, take a hot bath)

5. Challenge Negative Thoughts

Negative thoughts can fuel anxiety and depression symptoms. Learning to identify and challenge these thoughts can help reduce their impact. Try reframing negative thoughts into more positive and realistic ones.
Take Action:
Try these three steps:

1.   Write down negative thoughts and counter them with evidence that contradicts them
2.   Every day commit to focusing on the future instead of reliving hurts from the past
3.   Each day commit to focus on your strengths instead of your weaknesses

Managing anxiety and depression requires a multi-faceted approach that involves physical, mental, and emotional health. Incorporating exercise, mindfulness, building a support system, prioritizing self-care, and challenging negative thoughts are all effective ways to help reduce symptoms and improve overall well-being.

It's important to remember that managing anxiety and depression is an ongoing process and may require a combination of professional help and self-care techniques to achieve success.

Take that first action today and you will already start feeling better. By helping yourself and getting help from others, you will start feel more whole and alive inside again! You are one step away from a better today and tomorrow!

If you need professional support and counseling for depression and anxiety - reach out today and take your first step to a better you!

Call us at 703-636-2888, ext. 4 or email us at receptionist@findingyoursolution.com