How to Reduce Stress and Anxiety When Depressed

Depression is a serious condition and is more than feeling down or sad. Depression is characterized by changes in feelings, thinking, behavior and physical health that affect a person's ability to carry out day-to-day activities. Some of the common symptoms of depression are:

1. Sleep Disruptions - Either sleeping too much, or too little. Depression can cause a person to sleep for days and never feel refreshed or energized. On the other hand, insomnia is common. Often a person will fall asleep early, then wake up in the middle of the night, not being able to fall asleep again.
2. Concentration Issues - Tasks become more difficult, even day-today task. Tasks we normally take for granted. Focusing becomes difficult.
3. Hopelessness - Feelings that nothing will work out or that life isn't worth participating in,
4. Overwhelming Flow of Negative Thoughts - Negative thoughts overwhelm the mind and one's thinking believes that every situation has no positive outcome or positive possibilities.
5. Alcohol or Drug Abuse - Trying to overcome the symptoms some turn to drugs or alcohol. Even though this often makes the problem worse rather than better.
6. Irritable - being short-tempered or irritable is often a symptom, which often can drive friends and family away at a time when support is critical.

Stress is the reaction our bodies go through when forced to go through certain circumstances. For instance, divorce, job loss, marriage, buying a home, career change or loss of a loved one, just to name a few.

When stressed our heart rate increases, adrenaline levels increase, commonly referred to ass the fight or flight response. Beneficial in the short-term and actually necessary, it gives us increased mental, physical, and emotional energy and clarity. Beneficial in the short-term, as it helps us get things done and faster. However, if we are constantly in a state of stress, then physical and emotional problems can and often do occur. One of the most common is depression.

Making dealing with stress when depressed crucial.

Combating stress in ordinary circumstances is difficult and even still when depressed. Making an understanding of the impact stressors have on your mental and physical health critical to overcoming depression.

All of us encounter stress, however when suffering from depression one needs to be especially cautious. Stress has been linked to depression and visa versa.

Here are some of the major stressors:

• Boring or repetitive job, Job that disinterests you, losing job
• Noisy neighbors, snoring partners or any other disturbance that interrupts your sleep or quiet time
• Deadlines, commitments, being criticized
• Family Gatherings, going on vacation, meeting new friends, dates, family commitments
• Financial worries, buying or selling a home, recession, inflation, health problems
• Getting married, having kids, kids going to college
• Traffic jams, long commutes, car problems
• Politics, Intrusive advertising, rude people, long lines

This list is by no means all inclusive and some of these items may not even be a concern. Each of react differently, we are all individuals. Making keeping a journal important to determine what makes us stressed out, what triggers negative thinking and what makes us feel good.

Keep a journal to start. Write down emotions, thoughts and experiences throughout your day. Record the time and place, people involved, and any experiences that trigger negative thoughts, emotions or feelings.

These thoughts might be so overwhelming that you feel as if you can't go on. Overwhelming negative thoughts are normal symptom of depression. Everyone experiences stress, but overwhelming negative thoughts are common symptoms of depression. Thoughts such as "I can't do this," "There is no hope," "I'll never meet that deadline." These are all negative thoughts that can overwhelm your life, and literally derail it.

Review your journal daily, this is important. The purpose is to break the cycle of negative thinking which can help you deal with stress. Positive thinking can help tremendously. Stress can become overwhelming if you are too critical of yourself. Being overly critical when stressed can actually lead to depression, so what can it do to someone that is already depressed? Well you get the picture, its that downward spiral.

Now you simply replace the negative thoughts with positive ones. For example, you have a deadline to meet at work and your journal entry indicates that your immediate thoughts were: "I'll never get this done," "even if I do my boss will never like it," So simply replace these thoughts with new ones, ones you will use the next time you think of this deadline. Such as: " I can do this" "My boss is going to love this."

Another way to resolve tress is to share your feelings about this. Tell a friend, someone that you can trust and you know has a positive attitude.

Try to visualize how your going to accomplish the task. Visualize the positive outcome when you complete it. So often depression causes the opposite we visualize negative outcomes over and over. This negative visualization propels us deeper into depression.

Everyone, especially in today's fast-paced world encounters stress. If you suffer from depression, combating stress becomes increasingly important.

Here are a few more tips to combat stress:

• Be realistic - Don't expect to much from yourself. Take things one-day at a time. Don't overwhelm yourself. Your goals should be realistic. Talk over your goals and expectations of yourself with someone a friend, family member or your physician. If you feel overwhelmed, share your feelings. Be realistic.
• Don't try to be superman/superwoman - Look carefully at your daily routine. Is it too much? Work two jobs, take the kids to school, soccer, help with homework, run...run run.. Take a moment. Is everything your doing necessary? Make sure you take time for yourself. Find time to relax, exercise, meditate or take up a hobby.
• Exercise - Exercise. Find an exercise that gives you a sense of peace and relaxation. Whether it be golf, lifting weights, yoga, aerobics or running, but exercise.
• Take up a hobby - Having a hobby helps bring balance to your life bringing a form of satisfaction that you cannot get from you family or job. There are other benefits as well, especially benefits that help to compensate for symptoms of depression. Hobbies improve concentration, improve stamina and offer the opportunity for engagement with others.
• Share your feelings - Talk to someone about your day, how you feel. Sharing your feelings gives you another perspective. Even just talking something through can relieve stress.

Depression is a serious illness. Stress is a fact of life. Allowing stress to overwhelm your life without relieving the symptoms can lead to chronic stress, which leads to depression. Fight stress early, know your stressors and find ways to relieve your stress before it gets out of control.