ANXIETY AND DEPRESSION
It is quite normal to be bothered about things or go through the vicissitudes of life but when it robs you of your peace of mind, it becomes a condition. A lot of my clients over the past two months seem to have one problem at the root of all their concerns. ANXIETY. Anxiety is wrapping itself around depression and causing suicide attempts, risky sexual behavior, demotivated living, domestic violence, fear, crime pedophilia, adultery. If you’ve noticed that;
A) Things that used to be fun for you no longer appeal to you
B)You have been feeling hopeless
C) You notice feelings of sadness that tend to linger
D) You’re constantly questioning yourself on where you took the wrong turn.
Do NOT make a permanent decision based on a temporary situation you are going through. Crises are a must if we are to grow.
When you channel your energy into something that allows your creative energy flow, you tend to focus. The amazing thing about focus is that it is a one thing at a time street. This helps you re-assess your strengths. It shows you that this creative energy can be applied to anything even your life.
Part of the reason you get anxious is because you feel things are getting out of your control. Exercise is one activity that shows you how in-control of yourself you really are. This helps boost your self-confidence. Nothing kicks depression in the guy like a good exercise routine. Frequently exercising can release large doses of endorphins (feel-good chemicals in our brain). My suggestion is that you start out with a routine you can easily achieve like 2 days a week. Then build up to a 5 days a week routine. The more you achieve your exercising goals the less time you have to wallow in anxiety or depression.
Problems are mobile, they come to pass. – Temple Obike
Many people opt for Yoga but i personally do not subscribe to this for personal reasons. Therefore my alternative routine for clients in my psychotherapy class is what i call “Programmed Focus”. Choose a time of day with little or no interference from people (I like 4:50 am). Think of what success means to you and hold that image in your mind. Then slowly start focusing on yourself working towards becoming that image. Say these words to yourself adding your name to the phrases. “I am becoming better, I am working towards a thought that has already happened and I refuse to let daily issues lie to me about my journey to fulfillment”.
Your Eating Matters
Anxiety intertwined with depression will force you to start eating lazy. Comfort foods start looking like better alternatives. Research has shown that anxiety and depression can trigger incessant cravings for carbohydrates. So watch your diet. Let your diet contain lots of lean protein (white fish, plain greek yoghurt,beans, groundnut powder, low fat milk, chicken) and good fats (Avocado, nuts, fatty fish,dark chocolate and whole cheese). You can also include lots of fruits to your diet and try to reduce your intake of caffeine, alcohol and sugar. These do not help.
Seek Out Support
This is not the time for you to be alone. Sometimes i notice that clients battling anxiety tend to over-estimate their own strengths. There is no shame in reaching out to someone you trust to support you through this period. Another great way to solve this is to look for people battling this same issue and join this support group. If you have none at the moment, you can reach us to help include you in one of our groups.
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You never know how strong you are until the only option you have is to be strong. Having said this, my other suggestion is that you motivate/challenge yourself. Do something creative, start something you have always wanted to do but keep procrastinating, write down new goals for yourself to stick to.
These are all targeted towards making you understand how much in-control you are.
Talk Therapy (Counseling)
You can always talk to me. I’ve treated over 50 anxiety and depression cases since inception using techniques such as Cognitive behavioral (teaching you to adjust your thoughts and actions), Interpersonal (showing you how to communicate better) and Problem-solving (gives you skills to manage your symptoms). Results are usually achieved within 2 to 6 months of dedicated therapy.
Temple Obike is a licensed marriage and family therapist, speaker, author and psychotherapist who has counseled over one thousand, two hundred clients comprising of couples, individuals, abuse victims (substance, physical, emotional and sexual) and grief-stricken clients. With over 70,000 in-counseling minutes (1,000+ hours) accrued in practice. He runs his private psychotherapy & counseling practice out of Lagos, Nigeria and has counseling centers in Abuja and Port-Harcourt. His practice also provides options for both online and on-site services.
His private practice has positively empowered lives through his online counseling, podcasts, free advisory services and free online materials. Readership of his articles also receive a growing number of visitors alongside subscriptions to his email newsletter at templeobike.com. His passion for empowering and uncovering the secrets to lifelong marriages and personal development led to his new book titled “Soul Bodega” available on amazon and across other online and traditional stores.
Never give up on yourself! You are a journey happening through various destinations.