Anxiety and Depression: Real Advice

Unfortunately, anxiety and depression are extremely prevalent in modern society. Furthermore, this trend is most prominent within the 18 - 25-year-old demographic. Having said that, all sorts of people are faced with these difficulties; neither depression nor anxiety is exclusive to any race, age, gender or socioeconomic background. In this article, I will try to focus on the issue as it affects college students.

Everybody has a bad day from time to time. But, if you have started to feel down more often than not and lost interest in your hobbies and passions, it is important to seek help at the earliest opportunity, as these could be the telltale signs of something more serious. The following is a list of behaviors typically associated with the onset of depression. Obviously, there are a number of variable factors that must be taken into account. However, if you are familiar with more than a few of the following, it might be time to take action...

Feelings of helplessness and hopelessness:

Have you adopted a “what’s the point” mentality? Do you feel destined for failure? This is a massive telltale sign that your head isn't in a good place. This kind of mentality occurs for a number of reasons. Perhaps you have undergone a significant transition, like moving to college or experiencing a break-up.

Loss of interest in daily activities:

Are you indifferent to activities you used to love? Does going to the shop seem like a big deal? Would you prefer to sit on the couch all day watching Jeremy Kyle? This is all part of a vicious cycle that can lead to depression.

Change in appetite or body weight:

This point is a by-product of the other points in this list. Comfort-eating can result from increased lethargy or feelings of hopelessness. Then again, at the other end of the spectrum, loss of appetite can also take hold. This in turn can lead to more extreme eating disorders. Gaining weight can also further induce pessimistic thoughts.

Anger or irritability:

Do you get worked up easily? Are you overly defensive? This could be a coping mechanism for feelings of inferiority or inadequacy. These feelings aren't going to go away until you start participating in activities that make you feel relatively fulfilled.

Loss of energy:

Are you constantly lethargic? Do you take naps sporadically? Although it may be hard to believe, the more you do, the less tired you'll be. So, on the flip-side, if you have gotten into the habit of doing literally nothing, unsurprisingly your energy levels will be massively diminished.

Self-loathing:

This is the final product of repetitive negative thinking. This is a cognitive distortion. This is not a healthy place to be in. No matter how dark things may appear, you should always focus on your positive attributes and find ways to strengthen them. If this is a recurring feeling then you should speak to a cognitive behavioral therapist immediately.

Anxiety

Although I am not diverting attention as to the seriousness of anxiety, it is less consuming than Depression. It is also much more successfully treatable.

It is natural to be anxious about an exam. Especially when you have been on the beer with the boys for the last week and you've done fuck all. But if the thought of social interaction scares you then you might be suffering from Social Anxiety. Social Anxiety manifests itself through a boarder-line fear of being in a social situation or simply around unfamiliar people. It is massively intrusive and can be grossly inconvenient.

The following is a list of some of the symptoms associated with anxiety:

• Feelings of panic, fear, and uneasiness (especially in social situations)
• Problems sleeping
• Cold or sweaty hands and/or feet
• Shortness of breath.
• Heart palpitations.
• An inability to be still and calm

If you can relate to any of the topics raised in this article then it might be a good idea to get in contact with a counselor, family member or friend. Even saying your problems out loud to yourself can help substantially. Remember there is ALWAYS someone willing to help you. No matter how insignificant you feel your problem is. Trust me; I freak the fuck out on buses because I think I am going to miss my stop. These negative feelings are temporary. They are induced by something. The trick is the figure out what this ‘something’ is and get to the bottom of it. However, this is exponentially easier to do with the help of someone else.

My advice:

• Stay away from mind altering substances- If you can relate to any of the points listed above then you need to make the conscious decision not to smoke fat lads (weed) or drink excessively. Personal experience puts me in a position to preach here. In this context, NOTHING beneficial can come from getting high. It is a diversion from how you currently feel, a mask, you need to get to the root of the issue. Try to stick to beer only on nights out. As I have mentioned before in a previous article; if you are lagging mid-session grab a Red Bull.
• Exercise- This is the most under-utilized Anxiety and Depression preventative. I can’t express how important this is. Exercising (especially weight lifting) releases a natural endorphin that essentially make you happy. Exercising makes you feel good and productive. Even 30 minutes a day is more than sufficient.
• Diet- You don’t have to have a perfect diet. But, try to get some fruit and vegetables in there occasionally. If you have made up your mind that you want a takeaway; go for the best of a bad bunch and get a Thai. Diet is crucial to making yourself feel physically better.
• Surround yourself with positive people- This is a point that I am all too familiar with. I’m not a hippy freak saying this, but I firmly believe that people give off either positive or negative vibes. This energy subconsciously rubs off on you. It may be time to cut some ties to people who are generally negative. They may be friends but if they do nothing for your general progression then it may be time to make a grown up decision and move away from them. Do something you love and you will meet people on your wavelength.
• Consciously counteract subconscious negativity- In theory this is simple. But, it takes a lot practice. Every time you have an inherent negative thought- consciously (and audibly where permitted) say to yourself; “Why did I think like that?.” This practice, over time, leads to a more positive outlook on life.

Hope this helps. I know there is far more to these topics than I have detailed above but hopefully this is a good starting point for anyone concerned with their head-space.