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See Part I of my Podcast Interview with Payal Patel - Embracing Anxiety 7 Depression above - part II is below Depression and anxiety are fueled by complex and interrelated factors: genetic, biochemical, environmental - we often overlook: our own habits. Unwittingly we get good at depression and anxiety. We learn how to hide it, and how to work around it. We may even achieve great things, but with constant struggle rather than satisfaction. Here are some quick and easy to find resources when you need help for anxiety and depression. Become familiar with these tools before you need them. Quick fixes or first aid is an essential step towards promoting mental health. It is important to understand that these quick fixes or first aids cannot replace the long-term professional help and can provide temporary relief, until professional help becomes available. Practice and incorporate these in your daily routine, so they become easier to use. Breathing techniques Slow deep breathing for five minutes has been shown to reduce blood pressure and heart rate in people who practice it regularly. Two common forms are 4-6 breathing and box breathing. Check this article out for more details https://www.meditation-magic.com/blog/beating-test-anxiety Loving Kindness Meditation People who are in a depressed or anxious state often have trouble with conventional meditation and repeating of a calming mantra helps reduce depression or anxiety symptoms. Some of my students have found it helpful to write or read these sentences May I be happy and peaceful May I be free from fear and suffering May I live with love and compassion May I fully awaken and be free https://www.meditation-magic.com/blog/key-to-happiness-cultivate-our-capacity-for-kindness Sleep Hygiene Focus on quality of sleep rather than length of your sleep. As you improve the quality of your sleep, your body and mind will adjust and provide you the restful sleep you need. Check out this blog article for some easy to follow practices https://www.meditation-magic.com/blog/5-tips-for-relaxing-and-rejuvenating-sleep Healing Chronic Pain Many people with anxiety and depression also experience chronic pain. Check out the tips and practices to help you cope https://www.meditation-magic.com/blog/beyond-chronic-pain-surviving-and-thriving-with-mindfulness Evidence Based Information on Anxiety and Depression Wonderful science based resources for people suffering from anxiety and depression https://www.samhsa.gov/resource-search/ebp?rc%5B0%5D=resource_center%3A20274 Part II of Embracing Anxiety & Depression
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