Làm thế nào để vượt qua lo âu và trầm cảm? ( Phần 2 )

Anxiety and depression often go together. People handle these situations at different levels in life. However, if your symptoms are so severe that it affects your ability to function normally, you need to be treated. Or if your anxiety and depression are so great that you have to change many of your daily activities, you need to seek expert help. In case your anxiety and depression are milder, you can learn how to deal with them.
4. Deal with painful memories
Many people suffer from depression or anxiety because they keep their past painful memories, experience great changes, or lose their loved ones. Although it is extremely difficult to erase those memories and overcome them, there are ways you can do to reduce their existence in everyday life.

Just be sad if you need to. If you feel like crying or shouting, do so. Clearing is an essential part of the healing process. You can even find sad stories sharing groups in your place to help you overcome your sadness. If you suffer, remember that it is a normal process with many emotions involved. Sometimes, you may not feel yourself. However, if you continue to experience long-term sadness after losing the person you love, you should see a therapist or a mental health professional.
Write about what happened and how you felt. There are many emotions related to traumatic events that need to be revealed. These events are sometimes separated and the emotions associated with the event are left aside. Instead of doing so can lead to anxiety and depression, write exactly what happened as detailed as possible. Write down what you have and will think about the event. This will help you cope and continue to live.
5. Get rid of thoughts
When you have depression and anxiety problems or are trying to overcome past pain, describe what happened and how you felt. You can do it by writing a journal or talking to someone you trust. Say it better than repress. You should also think about the circumstances of the sad event. Remembering the surrounding elements of the event, such as the weather or the person present, can help you eliminate some negative relationships.

If you are dealing with painful memories, you need to seek professional help to deal with the painful emotions caused by the injury.

STEP III: RECOMMENDED IMMEDIATELY
Vietnamese directly solve the troublesome problem right away so we don't have to spend too much time around with negative things in life.

1. Deal with anxiety and depression immediately
Anxiety can be an enjoyable experience and make you feel like you're out of control. You can try some techniques to help your body and mind slow down and calm. There are many different symptoms of depression depending on what kind of depression you are having. Some people feel extremely sad while others don't see anything, feeling empty. Some people may suddenly get irritable.

2. Try relaxing the muscles continuously
Continuous muscle relaxation is a method that helps to relieve muscle tension in a mechanical way, signaling that the brain starts to calm down. In order, shrink, hold and relax your body's muscle groups. Perform from head to toe, making sure to focus on the sensations when muscle relaxation and muscle tension are reduced.

Start with the facial muscles, tighten the muscles for six seconds and gradually relax for six seconds. Repeat this action on the lower parts of the body from the neck, chest, arms, hands, feet, calves and feet.

3. Practice breathing by diaphragm.
Controlled breathing or diaphragmatic breathing is another way to signal that the body starts to relax and soothe the reaction to stress, often anxiety. Controlled breathing signals the brain to release nerve impulses, telling the body that it is no longer dangerous and can calm down. Practice breathing with your diaphragm according to how deeply you breathe in your abdomen, hold your breath and exhale.

The time to do this is five seconds to inhale, hold it for five seconds and exhale for five seconds. Breathe normally twice and repeat the abdominal breathing method until the time you notice the anxiety decreases.

4. Distract
Psychoanalysis is a short-term technique that you can use when in a situation that is not suitable for anxiety or depression, such as working. Examples of distraction include engaging in activities. If you're working, talk to a colleague about funny videos about cats or rearrange toolboxes. If you're at home with your child or grandchildren and can't control your emotions at the time, take them to walk or read books together.

You can also distract yourself with small activities. Try doing simple math in your head, take a sheet of paper and fold it into different shapes, tap water on your face, or play charades. You can play word or number games like crossword puzzles or Sudoku.
To quickly distract yourself when feeling emotions can control you, distract yourself by feeling like squeezing a rubber ball or grabbing a cold stone.
STEP IV: FIND THE SUPPORT OF THE SPECIALIST AND EFFECT TREATMENT
Find out and meet some doctors before deciding on a doctor to treat. During your first visit, your doctor will ask you to describe your symptoms, the time at which they occur, and your past. You may want to think about some questions before meeting the first one to arrange ideas and clarify information if needed.

Try to treat. You cannot pay for a mental health professional to solve your problem. You must actively participate in treatment sessions, be honest and open with your doctor. Cognitive behavioral therapy, a form of speech therapy, is known to be the most effective treatment for depression and anxiety but requires greater dedication and collaboration than fish-to-fish interaction therapy. multiply. Instead of just saying the problem, cognitive behavioral therapy requires you to be actively involved so that your active and disease therapy will be better.