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5 Simple Strategies to Manage Increased Anxiety & Depression

5 simple strategies we can focus on in our daily routine to help maintain a healthy mental well-being is:

1. Protect Your Sleep, Your Life Depends on It!

Good sleep hygiene entails behaviors such as:

  • Keep a regular sleep schedule. Go to bed around the same time each night.

  • Do not eat a heavy late meal.

  • Watch tv in a room other than your bedroom.

  • Turn the T.V. off 30 minutes before bedtime.

  • Put down the electronics 30 minutes before bedtime. The screen, even on dim mode, can still be stimulating to the brain via the eyes.


2. Maintain a Balanced Diet

Our eating habits can play a large role in our mood regulation throughout the day.

Big carb loads can lead to big carb crashes which can cause fatigue, concentration issues and irritability, symptoms that are also apparent in depression.

Moderating our food intake will give us the best chance of having a good day.


3. Get Regular Exercise

Any activity that induces our heart rate to increase is considered exercise.

For substantial health benefits, adults should do at least 150 minutes a week of moderate-intensity exercise, which equates to about 20 minutes a day.


4. Get Involved in Your Community

Whether it is through a community center or a church or temple, surrounding ourselves with people who have similar goals as us can have a profoundly positive impact on our mental well-being. Join a group on Facebook or support group online.

Interacting with fellow human beings reminds us we are not alone and gives us an outlet to share our thoughts and feelings.


5. Find a Hobby

Engaging in an activity that brings us pleasure and enjoyment can help fight depression and anxiety.

Hobbies such as crafting, boxing, book clubs, gardening and many others will also circle back up to emphasizing the importance of socializing and being around others, as isolation can be a trigger for depression and reinforce anxiety.

Remember, activity “activates” us all.


The Next Step

Schedule it and just do it!

What are some healthy ways you reduce anxiety and manage depression? In what areas can you increase activity?

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