Anxiety and depression are increasing threats to public health. Because our bodies translate stress into physical change in our health, dealing with it in a healthy way is vital. There are plenty of short-term solutions to handling anxiety, but they tend to be counterproductive.
Boosting your mood with shopping, food, drugs, and alcohol usually backfires, resulting in financial distress and illness. Self-care has a broad definition that includes some pretty unhealthy activities.
Plenty of questions swirl around the topic of depression. Such as, does depression increase life insurance rates? Do anxiety and depression go hand in hand? Can I do anything to prevent depression?
Read on to find out how exercise, light, kindness, pets, and touch can help. Not only are they more affordable ways to enhance your mood, but they also steer you away from detrimental coping weaknesses.
#1– Get Going
Exercise boosts your body’s endorphin production. As endorphins increase, stress and anxiety have been proven to decrease.
Go Outside
There are other endorphin boosters, but exercise offers plenty of additional benefits. If you exercise outside, you can connect with nature. Connecting with nature also combats depression and anxiety.
Move Around
Maybe the word “exercise” sounds intimidating, but you’ll be surprised how easy it is to start. Even just 30 minutes of exercise three days a week can improve stress levels and anxiety.
Finding a class at a gym where you feel comfortable and accepted can encourage commitment to exercise. Sometimes anxiety can prevent people from taking the first step. Find a willing friend to bring along to find a fun class.
Elevate your Heart Rate
Not only will exercise keep your anxiety at bay, aerobic exercise 5 days a week reduces the risk of heart disease and diabetes. Regular vigorous exercise can even add three years to your life. Now, there’s something to feel good about.
#2– Soak Up The Sun
Studies show that exposure to sun or bright light can reduce depressive symptoms. So brightening up your home can mean more than a new paint job. Open the windows, or better yet, go outside.
Get in The Sun
Sun exposure does more to affect mood than any other weather feature, even rainy days. Sunny months are statistically lower in anxiety and depression-related health problems.
Check the UV Forecast
Any mention of the sun bears a warning for skin protection. There is a fine line between showing some skin to soak up the sun and opening the opportunity for skin cancer. One way to work around this is to look up the UV forecast online and protect yourself accordingly.
Try a Therapy Light
But for those who live through long, dark winters, sunshine might not be possible some days. Therapy lights are increasing in popularity for relieving depression. And these artificial lights are even effective in fighting seasonal affective disorder.
#3– Sprinkle Joy
Sunshine doesn’t only come from the sun, it can shine through the way you treat others. Recognizing other people around you is a healthy exercise. Concentrate mental energy on those around you and free yourself from negative cycles of thinking.
Be Kind to Others
By showing kindness to others, you actually increase your own self-esteem. Kindness lowers blood pressure and boosts serotonin and dopamine. But you might be wondering how to start a journey of kindness. What does being kind look like?
Try to Understand Those Around You
By listening to someone else and feeling empathy for them, you increase your capacity for kindness. Looking for ways to improve others’ conditions or joy breaks negative thinking cycles.
Empathy and compassion connect you in tangible ways to those around you. Even brightening a complete stranger’s day can brighten your day as well. Try paying it forward or offering an appropriate compliment while you’re out.
Wish People Well
Most people assume kindness is rooted in actions, but research shows that even kind thoughts toward others are beneficial. Thinking positively about those around you improves self-esteem.
#4– Find a Furry Friend
Animals are proven to have a beneficial effect on people. Pets in particular, offer companionship and security.
Animal Therapy
Petting animals lowers stress hormone production and increases oxytocin production in the human brain. Registered therapy animals are a great way to benefit from interaction with pets without the responsibility of owning and training your own pet.
There are different ways to set up regular animal-assisted therapy, from group meet-ups to individual play dates. Your doctor can even prescribe animal-assisted therapy.
Own a Pet
Owning a pet benefits your overall health, especially your mood and stress levels. Active pets like dogs will get you outside to enjoy walks, sunlight, and exercise. Other pets offer companionship and affection. And focusing on the needs of others can improve your own perspective.
Volunteer at a Shelter
Many housing situations do not allow pets, so owning a pet might be off the table. But getting regular interaction with animals can come from unexpected places. Animal shelters are a great place to get involved and volunteer time.
Volunteering is itself a therapeutic exercise to reduce anxiety and depression. Those who volunteer reduce their risk of suffering depression later in life. So volunteering at an animal shelter can get you double the benefits of volunteering and interacting with animals.
#5– Hug it Out
Physical contact affects different brain functions and can even influence thought processes. Touch affects emotional and mental responses.
Don’t Starve
There is growing concern in the post-pandemic medical community over what is called touch starvation. People who have had little physical contact with others over time have been found to be touch deprived.
Spend Some Time
Hugging is a timeless form of physical contact that improves happiness. Hugs lasting longer than 20 seconds trigger the body to release endorphins, which make you feel good. Finding a person you feel safe and comfortable enough to hug will benefit your mood and mental state.
Try a Blanket
In the absence of physical contact with pets or loved ones, weighted sensory blankets can help relieve anxiety and depression. The weight in these blankets is designed to trigger your body’s rest mode. This can alleviate stress and depression.
Whatever your journey through anxiety and depression takes you, seek medical guidance. This article is not intended to replace your doctor’s advice.
Even if you don’t currently struggle with depression or anxiety, these methods can improve your quality of life and overall health. So take time to invest in healthy habits today for a bright future tomorrow.
Author:
Maria Hanson writes and researches for the insurance comparison site Clearsurance.com. She’s passionate about helping others understand how their health impacts their life insurance and how to optimize their coverage.
