Coping with anxiety and depression is perhaps one of the biggest hurdles to overtake. Individuals struggling with any kind of GAD or depression are more likely to see the world around them in a bleaker manner. The biggest obstacle between such people and a normal life is perhaps their tendency to over analyze certain things. Furthermore, such disorders determine the way you perceive people and situations. Coping with such acute conditions demands dedication and the ability to re-frame your thinking.
“One out of four people struggle with mental illness / psychiatric disorders at least once in their life”
The only way to diminish the impact of some of these worries is to analyze and transform the way you view things. Your worldview and belief system don’t have to be under the ownership of a mental ailment 24/7. It’s time to completely abandon this downward spiral entirely and to focus on reshaping your thinking. Here are a few practices you can adopt to practice mindfulness and to cope with mental anomalies;
Perhaps the most noted habit among individuals struggling with anxiety is jumping to conclusions. If you’re one of those people you’ll definitely find yourself wondering about something that hasn’t really happened. A student that struggles with anxiety might be relentlessly worrying whether he’ll actually get to pass his final exams or he’ll ever get to experience a career of his choice. So, while you’re working on reframing your thoughts try to challenge this particular period of worry. It’s your time to be the judge and to be real with yourself. So, ask yourself;
Do you know someone who always has something negative to say?
Is anyone in your friend circle poking fun at your looks even though you struggle with body image issues?
If that’s the case, then it’s time for you to make some positive changes for your own betterment. If you’re near someone who’s a chronic worrier, you’re bound to be anxious at all times. Negative people negatively influence you so surround yourself with those people that make you feel at peace.
Re-framing your mindset doesn’t mean completely inhibiting your worries as it’s an impossible task to achieve. Yet, there are certain means by which you can get a firm grip over your thought process at least for a limited amount of time. Thoughts arising from depression, anxiety, or any other underlying mental malady will always find a way to creep up on you but you can restrict them. You have the choice to choose a particular set time during the week/day. During that particular period, you can think about everything that’s worrisome. Once the time’s up the rest of your day will be a worry-free zone. Yes, this requires practice but setting some invisible boundaries will provide you the time to have a normal day and think about what’s bothersome at the same time.
If you wish to cope with anxiety and depression one of the many things you’ve got to change is your negative thinking pattern. As a career-oriented person, you cannot look at every unsuccessful interview as a big hurdle or a failure. That’s a grim, black and white view of life that needs to be obstructed at the earliest. Find a middle ground in every situation and look at things with a more generalized set of lenses. Just remember, it’s not the end of the world.
You’re in the middle of a big change and big changes don’t occur so easily. Go on a hike or do something that you actually seemed to enjoy before depression took over. If you’re actually willing to transition into a more positive you, you’ve got to be somewhere that has a positive context. Visiting the places you love and being close to nature can enhance your sense of well-being. Consequently, you’ll be able to look at things from a wider perspective and will have the energy boost to commit to change.
If you’re feeling anxious, don’t fight the feeling. Simply observe the situation from an outsider’s perspective. The issue that’s been troubling you will lose its power once you start looking at it from another angle. We understand how hard and frustrating this can be because you’ll keep wandering back to your worries. In that case, reinforce the new habit once again until you’re completely able to master the art of separating yourself from your irrational worries.
Even for people who don’t have depression or GAD, worries and sorrows are a normal part of life. Meanwhile, individuals with such mental disorders see these worries in a more dangerous context. If you’re willing to see things differently and change your frame of thoughts entirely you must understand that you’re only human. You can only solve the hurdles you have the power to change.
Humans aren’t omnipotent, so you really can’t control everything. Sometimes you’ve just got to understand that some things are naturally out of our control and it’s okay! Your thoughts might persistently coax you into believing that you need to do something but once you understand that it’s out of your reach, you’ll be much more relaxed.
The only way to diminish the impact of some of these worries is to analyze and transform the way you view things. Your worldview and belief system don’t have to be under the ownership of a mental ailment 24/7. It’s time to completely abandon this downward spiral entirely and to focus on reshaping your thinking. Here are a few practices you can adopt to practice mindfulness and to cope with mental anomalies;
Avoid Jumping To Conclusions
Perhaps the most noted habit among individuals struggling with anxiety is jumping to conclusions. If you’re one of those people you’ll definitely find yourself wondering about something that hasn’t really happened. A student that struggles with anxiety might be relentlessly worrying whether he’ll actually get to pass his final exams or he’ll ever get to experience a career of his choice. So, while you’re working on reframing your thoughts try to challenge this particular period of worry. It’s your time to be the judge and to be real with yourself. So, ask yourself;
- Is there any form of evidence pointing towards the truthfulness of my thoughts or I’m worrying in vain?
- Can I find a less critical way of looking at this particular situation?
- Out of 100 what are the chances of my fears becoming true?
- Has constant worrying ever been able to help me in the past?
Avoid Certain People
“One rotten apple spoils the whole barrel”. While you’re in the process of reshaping your frame of thoughts look around and find the people that influence you the most. Sometimes our underlying anxieties and negative thoughts arise from some near/dear ones.
Do you know someone who always has something negative to say?
Is anyone in your friend circle poking fun at your looks even though you struggle with body image issues?
If that’s the case, then it’s time for you to make some positive changes for your own betterment. If you’re near someone who’s a chronic worrier, you’re bound to be anxious at all times. Negative people negatively influence you so surround yourself with those people that make you feel at peace.
Self-conceived Boundaries
Re-framing your mindset doesn’t mean completely inhibiting your worries as it’s an impossible task to achieve. Yet, there are certain means by which you can get a firm grip over your thought process at least for a limited amount of time. Thoughts arising from depression, anxiety, or any other underlying mental malady will always find a way to creep up on you but you can restrict them. You have the choice to choose a particular set time during the week/day. During that particular period, you can think about everything that’s worrisome. Once the time’s up the rest of your day will be a worry-free zone. Yes, this requires practice but setting some invisible boundaries will provide you the time to have a normal day and think about what’s bothersome at the same time.
There’s Always Another Way Out
If you wish to cope with anxiety and depression one of the many things you’ve got to change is your negative thinking pattern. As a career-oriented person, you cannot look at every unsuccessful interview as a big hurdle or a failure. That’s a grim, black and white view of life that needs to be obstructed at the earliest. Find a middle ground in every situation and look at things with a more generalized set of lenses. Just remember, it’s not the end of the world.
Take A Break
You’re in the middle of a big change and big changes don’t occur so easily. Go on a hike or do something that you actually seemed to enjoy before depression took over. If you’re actually willing to transition into a more positive you, you’ve got to be somewhere that has a positive context. Visiting the places you love and being close to nature can enhance your sense of well-being. Consequently, you’ll be able to look at things from a wider perspective and will have the energy boost to commit to change.
Practice Mindfulness
If you’re feeling anxious, don’t fight the feeling. Simply observe the situation from an outsider’s perspective. The issue that’s been troubling you will lose its power once you start looking at it from another angle. We understand how hard and frustrating this can be because you’ll keep wandering back to your worries. In that case, reinforce the new habit once again until you’re completely able to master the art of separating yourself from your irrational worries.
Remind Yourself That You’re Only Human
Even for people who don’t have depression or GAD, worries and sorrows are a normal part of life. Meanwhile, individuals with such mental disorders see these worries in a more dangerous context. If you’re willing to see things differently and change your frame of thoughts entirely you must understand that you’re only human. You can only solve the hurdles you have the power to change.
Humans aren’t omnipotent, so you really can’t control everything. Sometimes you’ve just got to understand that some things are naturally out of our control and it’s okay! Your thoughts might persistently coax you into believing that you need to do something but once you understand that it’s out of your reach, you’ll be much more relaxed.
Final Words
The practices enlisted above can be quite helpful in less chronic situations. Meanwhile, you must seek the services of a mental health professional if these negative thought patterns appear to be more drastic. Talking to a trained mental health professional might be tougher than some of the tips stated above but it’s much more helpful. A therapist can listen to what you have to say and how your thought patterns actually work. In the end, you can both work together to trace a middle ground and find means to overcome these negative thought patterns. If you loved reading this. Please subscribe to be updated to our latest blogs.
