When you are feeling depressed or dealing with anxiety or nerves, or any other unpleasant mood, how do you get out of that rut?Do you sit there hoping it...
When you are feeling depressed or dealing with anxiety or nerves, or any other unpleasant mood, how do you get out of that rut?
Do you sit there hoping it will just go away?
Do your thoughts take you further and further down?
Being in a bad mood is never a pleasant experience and most people try to think their way out of one or try to ignore their thoughts altogether, but let's be honest, neither of those works very often.
Are you ready to learn how to improve your depression and anxiety in a more effective way? Then it's time to take action!
This is going to sound silly and feel ridiculous, but it works!
Studies have proven that by mirroring positive movement, you active positive receptors in the brain and it will actually shift your mood to a more positive state.
How do you mirror positive movement? Easy!
Think of interactions that you have with people when you feel good- laughing, hugging, smiling.
Maybe going to a Football or Soccer game, cheering, high-fiving, clapping.
Well, (Here's where you're going to feel ridiculous) do those movements!
Yes! By yourself!
Give yourself a high-five in the mirror, give yourself an air hug, start smiling, laughing, clapping, and even cheering!
Are minds are highly receptive to our body's movements and there is constant communication going both ways.
So give it a shot, give yourself a high five, cheer yourself on, and laugh! This is the first step in improving your depression and anxiety.
Most of us have been called out by parents, or grandparents, about not slouching at the table, or being told to sit up straight.
Well, turns out they were more right than they likely knew.
Correct posture has a surprisingly positive impact on mood, and physical health more generally.
For instance, standing up tall, shoulders back, and chin up, activates a release of serotonin in the brain which makes you feel good!
Good posture also opens up your lungs so that you can breathe more effectively allowing your blood to become more oxygenated, but that's not all!
Having bad posture (being slouched over, hunched, looking downward, etc) tightens your muscles and has been proven to increase the risk of injury, tension headaches, and inhibit muscle development.
So, thank your parents or grandparents, or whoever it is that harps on your posture, they're helping you improve your depression and anxiety!
This one is certainly more effort than the previous sections.
Dynamic movement is any kind of compound movement that can be accomplished in a multitude of ways.
Sports: Basketball, volleyball, soccer, you name it, it covers it- most sports require full body movements that get your blood pumping.
Weight lifting: Having resistance against your muscles is a sure-fire way to impact your mood through positive stress that engaged your heart, muscles, and cardiovascular system.
Running: For however far, and however long you want, running improves coordination, and heart health, and triggers positive mood chemicals in the brain.
Any kind of dynamic movement impacts your mood in a positive way by providing your mind a new direction to orient itself, and activities all sorts of neurochemicals like dopamine and serotonin that will take you out of that mental rut.
Making a daily routine for dynamic movement also improves motivation over time, reduces the effects of mental and physical stress, and is a great way to learn how to make and stick to goals!
People rarely think they can make an immediate change in their mood, much less do so through physical movement.
It's also very difficult to find the motivation to move when you are feeling down or stressed.
But the science is clear, once you start moving, you can improve your depression and anxiety.
From the most immediate actions to long-term lifestyle changes, you can start with something as simple as giving yourself a high five and gradually work up to maintaining good posture and incorporating daily dynamic movements.
By mirroring positive actions, your mind interprets those movements as actual positive interactions and impacts your mood.
Good posture improves blood flow and breathing and prevents the risk of tension headaches and physical injury AND activates serotonin making you feel more confident and content.
And lastly, incorporating dynamic movement activates dopamine, improves coordination and confidence, and takes your mind to a more productive and positive mode of functioning.
So, get moving, and improve your depression and anxiety through action!
Other activities which have been found helpful in reducing both immediate feelings of anxiousness and long-term anxieties associated with chronic disorders include yoga, journaling, nature walks, art therapy, volunteering, and other low-stress activities. Additionally, developing a healthy lifestyle incorporating adequate sleep, physical activity, and nutritious meals can help reduce overall stress levels.
Yes, Medicaid provides insurance coverage for therapy services specifically designed to help individuals struggling with anxiety, depression, and other mental health conditions.
We all get a little anxious sometimes—like a sudden jolt of nerves before a big presentation or a first date. But if that nervous feeling has become a constant companion, like an uninvited roommate that won’t leave, it might be time for counseling. Signs that it's more than a passing worry include persistent fear, difficulty sleeping, or avoiding situations that trigger your anxiety. We understand how exhausting this can be. We can work together to help you get your living space back.
Think of anxiety counseling as your personal guide to untangling a complicated knot of thoughts and fears. While it may feel impossible right now, you have the power to conquer it. We'll give you a toolkit of strategies, from understanding what's triggering your worry to practicing deep breathing exercises that calm your nervous system. Through counseling, you'll learn to recognize your thought patterns and challenge them, so you can stop being a passenger in your own life and start being the one in the driver’s seat.
The most effective approach to treating anxiety is like finding the perfect pair of shoes—what works for one person might not work for another. However, a common and effective therapy is Cognitive Behavioral Therapy (CBT). It helps you identify negative thought patterns and behaviors that feed your anxiety. We also use other approaches, like exposure therapy, to help you gradually face your fears in a safe and supportive way. We'll help you find the right fit for your unique needs.
