Therapists’ Top Tips for Managing Depression & Anxiety
Depression and anxiety often go hand in hand. They’re like two good friends who like to hang out! Depression and anxiety show up so frequently, that our therapists are regularly providing support and coping strategies to people who are looking to manage their symptoms. We’ve asked 4 of our therapists to share some of their favorite strategies for managing depression and anxiety. See what they had to say below.
Sophie Koch, LGPC suggests:
In a society that deems emotions as “good,” “bad,” “positive,” or “negative,” it may feel like depression and anxiety can be isolating. If you find yourself struggling with depression and/or anxiety, just know that you are not alone. Two strategies to manage the overwhelming experiences that can come with depression and/or anxiety that I like to share with clients are:
Reach out to your social support network: Remember, you are not alone. Reaching out to a trusted family member, friend, mentor, or your therapist can be a great way to connect with others and reduce any possible feelings of isolation.
Create a plan in advance that breaks down the signs you notice when you are experiencing depression and/or anxiety: Identify the emotions, thoughts, sensations, and urges you notice when these experiences begin. Then, identify the activities, people, and coping skills you can use. You can also include affirmations and reminders in this plan and hang up this plan somewhere you will see it often, like a bathroom mirror or next to your pillow.
Sabah Khalid, LGPC suggests:
Practice Self-Care: Self-care is very important when coping with depression and anxiety, and it’s sometimes one of the first things that we stop doing. There are many ways to practice self-care. Self-care can be as simple as getting a good night’s rest, taking a shower and brushing your teeth, or going to the gym. These activities are going to make you feel like you are a different person and also improve your mood.
Mindfulness Meditation: another strategy for managing anxiety and depression. This can help you quiet your mind and focus on yourself and your wellbeing in the present moment without getting caught up in thoughts about the past or the future.
Michaela Langley, LGPC suggests:
Check in on the essentials: are you fueling your body with the nutrients it needs to function? Are you getting enough restful sleep? Are you moving your body? Sometimes we underestimate the importance of these 3 things, but they are all essential to maintaining both physical and mental wellness. If you’ve noticed that you’re struggling in any of these areas, that’s a great place to start.
Know when to seek professional help: if you’ve noticed your anxious/depressive symptoms are becoming increasingly distressing, or are starting to impact work/school/relationships, it’s likely time to seek professional help. Working with a therapist can provide the additional support you need to work through your symptoms and feel better, sooner.
Chelsea Cowden, LGPC suggests:
Practice Self-Care: Take care of your physical and emotional well-being by prioritizing self-care activities. Get enough sleep, eat a balanced diet, avoid excessive alcohol and drug use, and practice relaxation techniques such as deep breathing, meditation, or yoga.
Challenge Negative Thoughts: Pay attention to negative thoughts and cognitive distortions, and challenge them with more balanced and realistic perspectives. Practice reframing negative thoughts and focusing on positive aspects of situations.
When dealing with depression or anxiety, it’s easy to feel overwhelmed. We hope that at least one of these strategies feels simple enough for you to start taking action. If the strategies listed here still feel too overwhelming to implement, know that that just might be your sign to reach out for professional support!
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Interested in Online Counseling Services for Negative Thoughts, Anxiety, or Depression?
If you’re a Marylander who knows that counseling is the direction you need to take, the therapists at LifeSpring Counseling Services are here to help. We offer online counseling services for mindfulness, depression, anxiety, trauma, and grief and loss. We also offer Brainspotting as a specialized service, and Brainspotting can be done online, too!
Here’s how you can get started! Online counseling for negative thoughts, anxiety, and depression aren’t the only services offered at our Maryland office.
The counselors and social workers at our Maryland office also offer counseling services for trauma, grief and loss, boundary setting, communication skills, and difficult life transitions. We also offer specialized counseling services including Brainspotting and spiritually-integrated counseling. Because we are located next to several local universities, we also work with college students and international students.
