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Education > Articles > Depression Grief, Anxiety, Depression: Coping StrategiesHave you asked yourself any of the following questions within the past 6 weeks? "I've always been able to stop after a few cookies (or chips, or crackers...), now I just keep eating. What can I do to get back on track with my program?" "I just feel so tired lately, I get home and the last thing I want to do is a workout. How can I reclaim my energy?" "I just don't have the motivation I had earlier this summer, what's wrong with me? It's never been this hard to stick to the program before." Over the past six weeks, a large number of people have expressed confusion and worry about their lack of adherence to their normal daily programs, including workouts. If you've had some of the same issues crop up seemingly out of the blue, please realize that YOU ARE NOT ALONE. This is a very common reaction to the added stress and anxiety we're all experiencing as a nation following the events of September 11, 2001. Each of us is trying to cope with the changes in how we perceive our job security, personal safety, economic stability, and future plans. It will take some time for us to regain balance in our lives and redefine what "normal" means. We share with you, below, things you can do to respond to the situations listed above. If you continue to feel like you are "out of sorts" beyond a few months, however, you may be interested in learning more about symptoms of psychological issues such as anxiety, grief, depression, and PTSD (Post-Traumatic Stress Disorder) so that you can determine whether you need professional guidance. Most people will find that talking things through with friends, family, co-workers and others who care will help tremendously. Denying your feelings is the worst thing you can do right now -- admit that you're not acting like yourself and then take appropriate actions to reduce and eliminate your anxieties. on GriefGrief is the natural process of healing that allows you to adjust to a loss or significant change. It can be expressed physically and emotionally and may have the same or similar symptoms of depression. Grieving takes time -- take as much time as you need. *Cry if you want to. Let it all out. Crying is one of our natural stress relievers. *Talk about it. The more you talk about your loss the better. Seek people that will listen to you. And let your friends know that it is ok to talk about it with you. *Check with books on grief for support and encouragement, or seek a counselor or member of your church (if that appeals to you) to talk to about your feelings. on Anxiety(from The Psychology of Bioterrorism on CBS' Healthwatch; originally on The Early Show) "Terrorist psychology as a method of societal destabilization is more concerned with the perception of reality than with reality itself. Thus, it's not surprising that "anxiety"-- fear that what one may fantasize could occur as a result of terrorist actions--can be more psychologically damaging to a society than the actual reality that does unfold. This is why people are stocking up on disaster supplies, canceling vacations, not flying, afraid of being assembled in large groups, and purchasing gas masks and antibiotics in record numbers. As a society we are now more vulnerable to anticipatory anxiety since we have not had time, in a psychological sense, to recover from all that has occurred in a mere 6 weeks. Unlike past disasters, such as the bombing in Oklahoma City in which we had a psychological recovery period in which things settled down and we had time to catch our breath and mourn as a group, we don't have time to grieve and heal. We're actually speeding up and at war. We're too anxious even to be depressed." Add to that the constant stream of bad news by the media (Anthrax, air strikes, layoffs, etc.) and there's seemingly no end to the anxiety. on DepressionExperts say Americans have been experiencing depression, anxiety, grief, anger and despair in greater degrees since the tragedy of September 11. Below are a few symptoms you may experience that could be an indicator of depression. If you experience 4-5 for an extended period of time, you may be depressed and might want to seek professional help.
Steps to Take to Counter Anxiety and DepressionConsider what might be causing or adding to your current state of anxiety or depression. Try to think of creative ways to prevent further development of whatever is plaguing you. If you feel tension building every time you turn on the news, try to make it difficult to turn the television on in the first place, by substituting a stress-relieving alternative. For example, take a walk, call a friend or loved one, take your dog to the park, soak in the hot tub, read an engaging novel, or test out a new recipe. If you are worried about losing your job, work on your resume. Beef up your network of contacts. Talk to your employer about how you're doing and how you can continue to add value to your company. If you fear an economic recession, think of strategies you can take to save money, today, in the event that we may hit hard times in the future. Most importantly, IT IS IMPERATIVE THAT YOU TAKE CARE OF YOURSELF. Mentally. Physically. Emotionally. Nobody else can do these things. The people who are ultimately behind the tragic events of September 11 are counting on their tactics causing us fear, anxiety, depression. We need to maintain our positive habits of exercise, adequate sleep, communication with loved ones, and enjoying those things we've enjoyed in the past. Staying active leaves you less time time to dwell on the recent past. Regular exercise helps you feel physically and mentally better. Even if that means taking a daily walk around the neighborhood, the fresh air and thinking time can help you find creative solutions or simply let you clear your mind. Exercise can help boost your energy levels and also help you to get to sleep naturally at night without needing sleep aids. Laugh at a good comedy or try dancing to uplifting music. Exchange massages with your significant other. Finally, consider doing something completely new and different that will require all of your focus and attention. Take a yoga class; explore tai chi or karate; investigate how you might contribute a few hours a month to a local volunteer group; write about your anger and fears in a journal, and then write down a list of your favorite past activities and choose one to schedule for the upcoming weekend; host a support group at your home; watch a sporting event and cheer for your favorite players; join a book club; see a good movie. If after a few months you still feel anxious, worried, nervous or depressed, it may be worth your while to enlist professional help. Try calling 1-800-520-6373 or checking online at www.mentalhealthscreening.org. |
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