Almost everyone has experienced stress. Whether it’s because of office work that is deadline deadlines, family conflicts or spouses, so trivial things like stress are facing traffic jams in the capital. The fear, anxiety, and suffocating anxiety caused by stress can be painful and endless.
This is where you have to start being careful. Severe stress that is increasingly becoming and not immediately treated can lead to a number of chronic psychiatric disorders, such as depression and anxiety disorders. And if this chronic disorder is not handled properly, both can greatly damage the quality of your life. It is important for you to be able to recognize the difference between stress, anxiety disorders, and depression in order to get the right help before it’s too late.
Is it stressful?
Stress is a form of self-defense reaction when you are in a stressful situation. Although not liked, stress is actually a part of human primitive instincts to keep us safe and alive.
Once you are faced with a stressful situation, for example the presentation of a work project next week, your body feels it is a danger or threat. To protect you, the brain will begin to produce a number of hormones and chemical compounds such as adrenaline, cortisol, and norepinephrine which trigger a “fight or flight” reaction in the body.
Sometimes, stress can provide an energy boost and increased concentration so that you can respond to the source of pressure effectively. But more often, stress actually makes the brain flood the body with these three hormones so that you continue to feel frantic, anxious, and anxious. At the same time, blood will be focused to flow to the body parts that are useful to respond physically such as the legs and arms so that brain function decreases. This is why many people find it difficult to think clearly when haunted by stress.
What are anxiety disorders?
Everyone must have experienced stress and anxiety at least once in a lifetime. The difference is that stress is the body’s response to threats in random situations that can endanger you. Anxiety is your reaction to stress.
Familiar with the sensation of heartburn, dizziness, heart palpitations, rushed breath, and cold sweat when you are filled with worries before speaking in public, for example, or waiting to be called for a job interview? Here are some signs that you are stressed and / or anxious. Usually this series of symptoms will subside as soon as you feel relieved or complete your task. This means that the level of psychological pressure you receive is still quite “healthy” so that you are still able to handle the situation properly.
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Anxiety becomes a chronic psychological disorder when you are constantly hit by irrational fears or fears of all kinds of things that you consider to be a big threat, even though they do not pose a real danger. Anxiety is a psychiatric disorder recognized by the medical world. Anxiety disorders are conditions that can be diagnosed by a doctor based on a collection of symptoms that you feel on an ongoing basis.
Living with an anxiety disorder makes you continue to experience stress even after the threatening event you’ve passed. And even when you are not met with any stressors, that anxiety will still be always unconscious – haunting you with uninterrupted anxiety throughout the day. Anxiety disorders can be experienced every day with the appearance of very clear symptoms, such as social phobia, or come suddenly without reason such as panic attacks or anxiety attacks. This means that anxiety disorders do not have to come to the surface in response to certain experiences / situations.
What is depression?
Depression is a mental illness characterized by worsening moods, feelings, stamina, appetite, sleep patterns, and the concentration level of the sufferer. Depression is not a sign of weakness or character defects. Depression also cannot be equated with feelings of sadness or grief, which will usually improve over time – although in some cases, depression can be triggered by ongoing grief or severe stress.
Stress and depression affect you in the same way, but depressive symptoms are far more intense and defeated, and last for at least two weeks or more. The Depression caused a drastic change in the great mood that caused a sense of despair, misery, and even an unwillingness to continue living. Depression is one of the most common mental illnesses in society today, and it is estimated that one in five people in the world can experience depression at some stage in their lives.
So, what distinguishes stress, depression, and anxiety disorders?
Although there are some overlapping characteristics between stress, depression, and anxiety disorders, these three emotional turmoil come from very different places. The stress that we experience in everyday life is related to frustration and overwhelming, while anxiety and depression disorders can be rooted in anxiety, fear, and despair that have no definite cause – although they may be triggered by many factors, including genetics, biology and brain chemistry , life trauma, to chronic stress that is sustainable. The main difference between the three is feeling helpless.
When stressed and anxious, you know exactly what you are dealing with, namely life challenges that you encounter everyday (even if they occur randomly) – work deadlines, financial bills, household matters, etc. But sometimes, what makes you stress can also come from within, triggered by an imagination that is too active or is not thinking clearly. Stress and anxiety will disappear when you make priorities and handle them one by one. In the end, you can find a way out of every problem and get back on your day.
Meanwhile, living with an anxiety or depression disorder makes you powerless to know what is your concern, so the reaction is the problem. Both of these psychological disorders occur continuously without having to respond to certain experiences or situations, and tend to last long (often up to monthly or even yearly). Both can greatly limit your function as a human being. You may feel tired constantly and lose motivation / enthusiasm for activities such as work, eat, socialize, study, or drive like other people.
All three are psychological disorders that need to be addressed. It not only affects mental health, but also can affect your physical health in the long run. However, depression and anxiety disorders are not something you can heal yourself, so it’s important to get medical help as soon as possible. Fortunately, there are a variety of treatment options available to manage each symptom.
Like uninvited guests, depression can come to anyone with a variety of causes. This mental health disorder can attack poor or rich people. No exception for celebrities or ordinary people.
Of course, when depression has arisen it needs to be cured so it is not prolonged. How to deal with depression usually by taking antidepressant drugs.
But, it’s not something good when you are accustomed to taking medication to deal with depression. There are still other ways to overcome depression without drugs. What is it? Please see 9 ways below.
- Do light exercise
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Exercise regularly can not only nourish the body. But it’s also a way to deal with depression. Especially mild depression to moderate depression. Do this healthy routine every morning.
Why was it chosen in the morning? Because at that time the air was still quite fresh. There is not much air contaminated by vehicle fumes.
Especially if you exercise in an area where there are still many trees. There is a lot of fresh oxygen that you can breathe while exercising.
Sports do not have to be heavy. Walking around the settlement complex was quite helpful. If indeed your house is close to the park, you can also jog lightly there.
- Lighten with Storytelling
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Whatever things weigh on your mind, lighten up by telling stories. Depression can arise because you save the burden of the mind alone.
Share with your friends or friends. Thus, the burden can begin to decrease.
Storytelling is also a way to release the aura and negative energy that results from depression. You can tell the burden that you have in mind step by step.
Tell me what you really want to tell. If there is something you still want to keep, please save it first.
When you are ready to get everything out, just do it. Because storing the load for too long is clearly not healthy for your soul.
But remember, tell someone who you really trust. Those who can lock and save your entire story are only for themselves.
- Take a vacation
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For those of you who are active on social media, you should be familiar with the term “less picnic”.
The term raised by the Mayor of Bandung, Ridwan Kamil, refers to those who often think too heavily that comments that appear are often strange and not in context.
Looking at something heavily and intricately is indeed a feature of the emergence of depression.
Because of that the way to overcome the symptoms of depression as above is to more often take a walk aka vacation. With a vacation, the heart and mind will usually be calmer and happier.
No wonder on every long holiday many people in Jakarta choose to vacation outside the city. They go to places that can be used as a means of reducing stress levels while working.
Stress that is allowed to go on will turn into acute depression. Avoid more vacation.
- Writing a Journal
Writing is an activity that has various benefits. Especially being a therapy for those whose hearts and minds are troubled and depressed.
Write the mood you feel in a diary. Try to write it every day so that the atmosphere can still be recorded properly.
How to deal with depression through writing is recommended by many experts. No need to be able to write well in doing this therapy. Because your writing is not for other people to read.
Just write down what is in your mind and heart, then save it properly. Simple, isn’t it?
However, write when you are free. Don’t force a journal when you are busy with work. Because your mind and heart are definitely not getting too maximal when writing.
- Manage Food Intake
Consuming food can also reduce a person’s level of depression. Certainly not just any food, but foods that contain selenium and high magnesium. Both of these ingredients have effects that are useful to cure depression.
Foods that contain selenium include nuts, wheat, and tuna. While foods that contain lots of magnesium are chocolate, sunflower seeds, shellfish, and pumpkin seeds.
So, eat foods that contain these two types of minerals so that your level of depression can decrease.
- Consumption of Fish Oil
In addition to foods containing selenium and magnesium, sufferers of depression are also encouraged to consume foods with omega-3 fatty acids.
A number of studies have shown that a lack of intake of certain amounts of fatty acids can trigger depression.
Salmon meat is one of the many contributors to omega-3 fatty acids. You can also get similar ingredients from albacore tuna and herring. But the last two types of fish seem to be quite difficult for you to get in Indonesia.
- Consuming Turmeric
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The yellow spices that produce this color according to the results of the study have high benefits to reduce symptoms of depression.
In a study published in the Journal of Ethnopharmacology, mentions that turmeric can increase serotonin levels in the brain.
The ability of turmeric to reduce depression levels is as effective as fluoxetine or Prozac drugs. However, turmeric is definitely superior because it is a natural ingredient.
- Return to your environment
Usually, when someone experiences excessive anxiety, they will tend to withdraw from the environment. In fact, one way to overcome depression is by having social support from the closest person. When you are experiencing anxiety or depression, try to express what you feel and keep in touch with the environment. Even though it’s not easy, isolating yourself from the environment is also not a way out of the confusion you’re experiencing.
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What is needed when you experience depression is getting peace of heart and soul. One way is to do meditation.
A number of research results prove that meditation can prevent recurrence of depression. The power of meditation is like taking an antidepressant. Can make you feel more calm.
But meditation must be done consistently. Don’t just do it when you need it. Make meditation your daily routine.
For those of you who are Muslim, doing zikir and wirid is a form of meditation that is in accordance with the teachings. Remembrance is to train the heart and mouth more to remember Allah.
Make your remembrance as long as you move, so your heart will feel calmer.
- Try Surender
There is no place to lean the best other than to God Almighty. Give up all the life that you live only to the Almighty. Make sure that God always gives the best to all of his servants.
By submitting everything to the provisions outlined, your mind will not be burdened by various life problems. The heart will be more peaceful and calm.
In a society that is increasingly complex as it is today, a person’s tendency to experience depression does tend to be higher. Therefore keep your heart and mind always calm when facing problems in life. No matter what problem you face.
You don’t need a variety of drugs to overcome depression. Because the best way to overcome depression is always surrender only to God Almighty.