SUGGESTIONS TO FIGHT STRESS, ANXIETY AND DEPRESSION.
Exercise, yoga and meditation are really great techniques to fight stress, anxiety and depression. Many studies support this idea. Yoga, meditation and exercise can improve your health and your mood. We all have the right to live better; but it is up to us to do so. Let us explain and suggest a simple, but great technique to overcome those enemies of our welfare.
The first thing I will suggest you is to go to a doctor. I am not a physician, I am a yogi. I can tell my own experience and the experience received by teaching; but doctors know a lot better and with great details about stress, anxiety and depression. Please, visit your doctor and if he allows you to practice yoga and meditation as alternative medicine then great.
Modern life is really stressful and anti-natural. Our bodies were not made to…
I have seen many people under stress due to the job they have. The first recommendation is this: DO EXERCISE, YOGA AND MEDITATION. Start practicing for a short time and then add more time as you need. Do not rush; do not push to do more. There is no need; just go slow and take your time.
Another important part of our life is having time to have fun. We need time to take things easy and avoid thinking of problems. We need to distract the mind from worries. Taking vacation is a huge need for our body and soul. It is a shame that people think avoid the cost of going far from their house; but they should think about the cost of visiting doctors; especially if they get really sick.
TRAVELING is not just a stress and anxiety killer, but a great way to know more about our planet and a good chance to meet other people. Chances are you will come back with more energy to face daily problems and to be ready to work. Are you really afraid to travel far? Well, there are many attractions in other states. Get informed about that and go for it.
People want to have a great life, but they want everything easy and without cost; but reality is simple: Nothing is free in life. You have to pay in one way or another way. Focus on the outcome, think about feeling better and enjoy life.
It is really important to be informed about the effect of stress. Please check this article from Mayo Clinic:
Stress symptoms: Effects on your body and behavior
Is there any practice to reduce stress? Yes, of course. Relaxation techniques can help you (See link at the bottom); but we get into more detail later.
THE EMOTIONAL FACTOR:
People have forgotten that we are not machines, we look like though. Machines have not emotions; but we are full of them: Negative and positive emotions. Usually a person has more negative emotions than positive emotions; this includes all those persons who speak about being positive.
Negative emotions are really strong and they can lead you to sickness or problems when you cannot control them. These negative emotions make you feel sad, uncomfortable, etc. Positive emotions, on the other hand, are great feelings that make you feel happy, comfortable, etc. These positive emotions can lead you to health. It is already proved that laughing or even smiling produce different sensations than being angry.
Negative emotions (Anger, frustration, envy, jealousy, arrogance, etc.) play a vital part of our life; but usually we do not pay enough attention to this matter. These negative emotions grow up inside of us; sometimes in silence. The problem is when we cannot control them. This lack of control makes us weak and, usually, the outcome is problems with friends love ones and even in the job.
A leader, for example, must control his/her negative emotions. Otherwise, he/she will make many mistakes that will take him to lack of productivity from the employees. We all can do our best when the environment is good. Nobody likes pressure and employees do not like that either.
Parents must learn how to control the negative emotions too. When kids are exposed to those awful feelings the outcome is an infant trauma. Traumas will be with that person must of his/her life or even the whole life.
All those negative emotions do not help to build a better world; but they destroy even hope. I explain in my classes that many people would be really happy if they had support from their parents. Nevertheless, parents usually criticize their children too much. It is a shame that we do not have a school for parents. We really need that in modern days. Many teens and kids could have a better future if their parents could control those negative emotions. Moreover, if they could do so they might not get into divorce, which is another cause of trauma for infants and teens.
People usually are holding many traumas or negative emotions accumulated within them. How could they be happy with that entire load over their souls? All those negative emotions are pushing the world to violence more and more. There is no way to stop violence if people continue adding more and more negative emotions.
These negative emotions are putting more and more pressure on every human being. The outcome you can see on the news: Parents being brutal with their children, men or women fighting physically their spouse, people shouting other persons, people pushing on the subway or bus, shootings on malls, etc. Where are we going to? The answer is simple: Chaos!
These negative emotions with all the pressure they put on us are (among other factors) causing stress, anxiety and depression. It is really important to pay more attention to this problem if we want to be healthy and if we want to build a better world. We cannot change everybody; but we can change ourselves. Change starts with us!
Please, try to be more polite with your employees and your children. We all deserve respect and comprehension. We all are humans and we all have negative emotions. We must be aware of that fact. We cannot hide it; but we can learn to control our behavior. Actually there are some organizations helping others to do so.
Sometimes the best you can do is going to a doctor who will advise you properly on your specific case. We all are different and what can be good for someone might not be good for other person.
I am just writing some basic ideas about this subject. This is actually really deep.
In India there is a tale about a crazy elephant. The only way to make him obey wast tie it up in the middle of two normal elephants. The crazy one was fighting to go away, but it had not chance to do so. It only could go where the other two go and it could do only what the others two did. So he learn eventually to obey. Well, this nice and short story teaches us something very simple and deep. The crazy elephant represents our emotions, the other two elephants are the body or will and the mind. We can control our emotions with will and determination. It is not an easy task, but it can be done.
TIME TO RELAX.
Believe me depression needs time too. It does not come overnight. It is not like I am fine now and then the next minute you fell like dying. It is not that way. Depression is a process that moves slow; it takes time. In the beginning it is just a negative thought, nothing to worry about; but later a whole group of negative thoughts and emotions come to the scene. Finally you are trapped into your own trap!
It started from one thought and then it multiply into many things. Now we need the inverse process, we need to go backward. What is that? We need to calm ourselves and move from the complex state to a simple state. The first thing is to avoid getting into that. So the first thing you need is RELAXATION! Stress, anxiety and depression are the opposite of relaxation.
Relaxation is a state of being in calm and it can be deeper and deeper. The experience would be feeling INNER PEACE, a blessing of calmness that revitalizes your body, mind and soul. The deeper this state is the better you feel.
It does not matter how much you have to do. The matter is the quality of you doing that. You cannot give the best of you when you are under stress or anxiety. Nobody can even do anything under depression. So, you need time to relax, to think clearly, to take it easy, and to calm down. Then you breathe and fight back stronger and smarter. But first, you need to relax.
THE FURY OF THOUGHTS!
This is why meditation is so important. One of the outcomes form meditation is the control of our own mind. Yes, that takes a long time, but it is worthy; the benefits are many and good ones. Yoga is wonderful too. Yoga and meditation are great on the proper moment. Once a person is under a big stress or a high anxiety then my advice is simple: Go to see your doctor. You might be too close to depression and if you are under it already then you really need a physician.
Why is so important to control the mind? Why is so important to relax the mind? Why is important to learn relaxation and/or meditation? Relaxation and meditation have many benefits, but there is a particular reason related to stress, anxiety and depression.
The reason is simple: Those negative emotions come from the fury of thoughts. One thought is not a problem, but usually it is the root of all those negative emotions because one thought brings another one and then one more and so on. The person has, at the end, a whole hurricane of thoughts leading to destruction, self-destruction or depression!
Depression is really deep, but it starts with a simple thought. Usually the person under depression feels he/she is not worthy of nothing; the person might believe he/she is useless. So the final conclusion might be a feeling of not doing anything or just to sleep for ever or, even worst, to die or be killed. This is why depression must be avoided. The path is simple: Negative thoughts take you to negative emotions and them to stress and anxiety and later to depression and the final destination is death.
We all make mistakes; but sometimes we are cruel with ourselves and we want to be punished in some way for something we did. But the matter is this: WE ALL ARE HUMANS. WE ALL MAKE MISTAKES. NOBODY IS PERFECT, SO DO NOT BE SO HARD WITH YOU AFTER A MISTAKE. JUST LEARN THE LESSON AND THEN KEEP GOING. THERE IS ALWAYS HOPE, THERE IS ALWAYS A WAY EITHER TO FIX THE MISTAKE OR TO AVOID IT NEXT TIME.
PRESSURE, DISTRACTION AND THE MIND:
When we do things fast we cannot pay attention to details and usually we forget something. Doing things slow or at least not too fast then we have time to pay attention to details and we have time to storage the data properly. Many people believe they have to show how fast they can do things, but it is not a real smart idea.
The main problem is distraction. We are always thinking too much. Our head has too many things and then it is easy to forget this or that.
Taking time, relaxing helps to do things better. A calmed mind can think properly and more clear; so decisions should be taken while we are relax and not under pressure. This so called civilization is destroying quality in our families, in the work place and everywhere. Pressure makes you go fast; the boss says << I want that for yesterday! >>. What kind of mind is that? All that pressure will not help you as a human being; it might help the company in some way though.
What life are you living? Do you live to work or you work to live? There is a huge difference when you understand that you are a human being and not a machine.
Distraction is a huge problem in modern societies. Everybody has many desires; but not all of them can be achieved. Frustration will be the outcome and therefore sorrow.
We need to have priorities. Every work demands some priorities, but your life too. Therefore, we have to focus on what we really need or want in life. The job is a tool that helps; but you need to be healthy to enjoy life.
So, in order to have a less distracted mind you need to have set your priorities as a person. Then you should disregard from your mind whatever is not so important. The less you have to think about or be worry about the better for you and your mind.
We need to recover the idea that we are humans and not machines. We all need a way to make money; but it does not mean you have to kill yourself to be alive. Does it?
THE EFFECT OF OTHERS OVER YOU!
People like that suffer a lot. They do what others want; but not what they really want. This is so true that many do not even know what they want; they just follow others; they just copy the style of someone else, etc. They really lack of self-steam and identity. How can they be happy? There is not chance because they have such a pressure on their mind. If they could understand that all that dependency is just a fantasy that torture them day by day.
How many people n the world made mistakes just to follow what others wanted? It is urgent to teach kids to be who they are; but many trying to be who they are end up doing what they think others want. Being unique, being you does not mean being fool and doing stupid things. Actually those stupid things are done based on what they think others want from them.
Many jump into drugs, alcohol, gangs, etc just to fit in a group of people. All that because of the need to be accepted.
The most important thing is to be accepted by you. The matter is to achieve your happiness not others happiness. Once you discover who you really are and find out what you really want them you are able to be free from all that dependency.
All those things written above make pressure on people and then stress come to your life, anxiety follows, depression comes later and finally death. What did you get from all that pressure? It should be another way to live. Certainly it is. You deserve a life with more calmness away from pressure. It is your life. Be smart and take it easy.
Let us try, after this brief exposition of the problem, to reduce stress anxiety and depression. Remember: Your doctor counts; please check with him/her.
THE PLEASURE OF SUFFERING!
People like remembering things that are painful and then again they feel the pain. Let things go and be free from them. Why are we following the past? We have to live the present and plan for the future. Let things of the past be part of the past. Keep the lessons from the past; but let things go.
Why we keep those memories? It is because there is a weird pleasure on remembering pain and feeling that again.
If you really love someone and that person goes then wish for her/him the best. Love let others to be free and it is free of attachment. Love is the happiness you feel when the person you love is happy. So if the other person goes the reason is simple: He/she is not happy. Let her/him to find her/his real love and real happiness. Do not hold anyone by force; that is far from being real love.
A person under depression is in a very weird way enjoying being in depression. There is a very exotic pleasure. Otherwise, he/she might go quickly from it. I know this because some people who were under that condition told me about it. Maybe it is not the case of everyone who suffers depression, but it is in some cases.
If you want to be happy then you have to look for the way to be happy. A very good advice is this: LET THE PAST STAY IN THE PAST.
Well, it is time to explain how you can fight stress, anxiety and depression. Remember: You should visit your doctor periodically. The following instructions are suggestions that might help you. I am not a doctor, but a yogi. I had taught many people about yoga and meditation and I had recommended exercising as well. I had seen the effects of these three things on me; but on many other people too. Nevertheless, I cannot guarantee these suggestions will work in every single person. We all are different and the levels of stress, anxiety and depression are different in every person too. So the first recommendation is simple: Talk to your doctor about what is best for you.
THIS IS IMPORTANT: THE BEST PERSON TO HELP YOU TO DEFEAT STRESS, ANXIETY AND DEPRESSION IS YOU! YOU HAVE TO TAKE CONTROL OF YOUR LIFE AND YOU CAN DO IT!
EXERCISING IS GREAT TO FIGHT STRESS, ANXIETY AND DEPRESSION.
Harvard School of Public Health has a great article about the benefits or exercising or having physical activity. The following is part of that article:
<<The Benefits of Physical Activity
According to the 2008 Physical Activity Guidelines for Americans, (1) being physically active on a regular basis
· Improves your chances of living longer and living healthier
· Helps protect you from developing heart disease and stroke or its precursors, high blood pressure and undesirable blood lipid patterns
· Helps protect you from developing certain cancers, including colon and breast cancer, and possibly lung and endometrial (uterine lining) cancer
· Helps prevent type 2 diabetes (what was once called adult-onset diabetes) and metabolic syndrome (a constellation of risk factors that increases the chances of developing heart disease and diabetes; read more about simple steps to prevent diabetes)
· Helps prevent the insidious loss of bone known as osteoporosis
· Reduces the risk of falling and improves cognitive function among older adults
· Relieves symptoms of depression and anxiety and improves mood
· Prevents weight gain, promotes weight loss (when combined with a lower-calorie diet), and helps keep weight off after weight loss
· Improves heart-lung and muscle fitness
· Improves sleep>>
If you would like to read the whole article, then go here: The Benefits of Physical Activity.
I am a yoga and meditation lover, but I always recommend exercising. I do exercise four or five times a week because I know all those great benefits and how exercising combined with yoga and meditation can improve my life a lot. At the end of this article I will give you a great practical way to overcome stress, anxiety and eventually depression.
YOGA AND MEDITATION TO FIGHT STRESS, ANXIETY AND DEPRESSION.
More and more studies about both (Yoga and meditation) are proving the importance of them for our health. I know from experience how great both of them and exercising are for my health and how they can reduce stress and anxiety. I have talk to other people regarding depression and how they could be able to get out from it following a discipline of exercising, yoga and meditation.
The key is simple, but important: YOU! If you want to overcome stress, anxiety and depression then you can do it. Nobody else can do that for you. I have seen how some of my students overcame those three horrible enemies of health.
Stress is important in life and certain amount of it is beneficial; but the problem is when stress too much or when we live under stress all the time.
Let me show you part of the following article published on Nov 21, 2013:
Harvard Yoga Scientists Find Proof of Meditation Benefit
<< John Denninger, a psychiatrist at Harvard Medical School, is leading a five-year study on how the ancient practices affect genes and brain activity in the chronically stressed. His latest work follows a study he and others published earlier this year showing how so-called mind-body techniques can switch on and off some genes linked to stress and immune function.>>
Another part of the same article indicates:
<< In a study published last year, scientists at the University of California at Los Angeles and Nobel Prize winner Elizabeth Blackburn found that 12 minutes of daily yoga meditation for eight weeks increased telomerase activity by 43 percent, suggesting an improvement in stress-induced aging. Blackburn of the University of California, San Francisco, shared the Nobel medicine prize in 2009 with Carol Greider and Jack Szostak for research on the telomerase “immortality enzyme,” which slows the cellular aging process.>>
The article ends with this statement:
<< “A certain amount of stress can be helpful,” said Sophia Dunn, a clinical psychotherapist who trained at King’s College London. “Yoga and meditation are tools for enabling us to swim in difficult waters.”>>
I really love that expression at the end and let me repeat it: << “Yoga and meditation are tools for enabling us to swim in difficult waters.”>> It is so true and I know it by experience and because I had taught yoga and meditation to other people who had told me about that.
If you would like to read the article click: Harvard Yoga Scientists Find Proof of Meditation Benefit
FACING STRESS, ANXIETY AND DEPRESSION:
If you are under depression the road is longer; but there is always a light at the other side of the tunnel. Whoever is under depression has a harder job to do and the assistance of a doctor is a need for sure. You might need pills and maybe therapy, so get it. That is the first advice for anyone under depression or deep anxiety.
There are not magical pills or tricks to go out from depression; but work. It is up to you. You should visualize yourself in a better life and be ready to fight for it.
The worst enemy is yourself; but you can be your own best friend. The Bhagavad Gita (The song of the Lord) indicates that the mind can be your best friend or your worst enemy. It explains that if you do not have control of the mind then it is your worst enemy; but if you achieve control of the mind then it is your best friend. It is as simple as that.
The mind has a big role on this matter of either getting into stress, anxiety and depression or getting out from them. When a person is under the influence of stress the mind is worry and/or thinking a lot. A simple thought becomes a huge hurricane of thoughts. Anxiety appears and finally depression. The best we can do is attack the basic of the problem << STRESS. >>
Defeating stress is really simple, but it takes courage. Why? Because it needs a lot of work to do and it does not improve overnight. It takes time.
Working to reduce stress is possible with exercising, meditation and yoga. Once a week? No. You need to do that four or five times a week at least. You can do other things. Read my article: TIPS TO IMPROVE YOUR MOOD AND YOUR HEALTH (Link at the bottom).
Defeating stress, anxiety and depression is a war. That trio can kill you slowly; but they can do that. So, you have to fight for your own life.
I had some students living under depression. Yes, they had stress and anxiety too. I gave them a practice to do at least five times a week. I saw how they were changing in a few months. After an average of six or seven months they were a lot better. But I told them if you feel better do not stop from doing the same. If you do then they will come back sooner or later.
There is a great potential within every human being. The mind can help you to live better; but it can destroy your life too. This is why controlling the mind is so important for a yogi. A real yogi is either working on controlling the mind or he/she already do so.
Studying the mind should be part of a personal education. Nevertheless, regular people are so busy on their priorities and they do not care about the mind. Sooner or later they pay the price. The price usually is stress, then anxiety, later depression. Sometimes some other illnesses and then you have to go to the doctor and see him/her in the emergency room. After that they ask: << WHY ME? >>
The best advice to be healthy is simple: PREVENTION! Do not wait till you are in a really bad condition. Act now for you and your love ones.
So, what techniques can we use to fight those three mortal enemies?
TECHNIQUE TO DEFEAT STRESS, ANXIETY AND DEPRESSION.
Remember: The best person to help you to defeat them is you. This is really important to know and to be understood. The technique I recommend is easy, but it requires perseverance and patience. Nobody else can do it for you.
There are several factors to consider like the kind of life you have, your diet, your medical history, etc. That is why this technique may work on you, but it may not work on you. In general it does, but please consider talking to your doctor before trying it.
You will have to do exercise, yoga and meditation everyday or at least five days a week for at least six months. The problem is this: Usually people feel better after a few months then they stop from keeping the routine and then the symptoms come back. I really recommend doing that for the rest of your life. You might say that is too much. Well, your health is a priority, right? Try doing it, at least, for six months. You might feel better just in two or three months, but keep the routine at least for six months.
The routine can be done at any time of the day or night; but I recommend doing it just after coming from work, especially if it is a very stressful job.
The technique is more to prevent to get into depression, but it helps people under depression only if they make an effort to get out from it. The idea is simple to fight the cause of depression, that usually is stress and over thinking.
This is the technique:
First you should run for 10 to 15 minutes, if possible twice. What if you cannot run? Then at least walk if possible fast, but running is a lot better. This is the first part to take the stress out from you.
Second step: Take a shower. It does help to relax too, especially after exercising.
Third: Do some stretching just for a few minutes. Nothing complicated; just gentle yoga. This step is optional. It depends on how much time you have.
Fourth: Get into meditation or relaxation. For how long? Please check Meditation Techniques for Beginners; link at the bottom. I recommend chanting mantras after the breathing techniques.
As you can see it is simple, but it works most of the times. Please consider checking your diet, your life style and the kind of work you have. Why? Because all that affects our health. Stress is everywhere and that is why we have to keep doing that technique the rest of our life. You have to do it even when you feel fine. Stress attacks slowly and in silence. So, you can never say I am totally free of it. Not even if you practice yoga. Stress does not respect anything and nobody.
I hope this article helps you to defeat stress, anxiety and depression. Remember: You have to go to the root: The mind. You can overcome stress, anxiety and depression if you really want. A doctor will always help you.