Depression

Depression is one of the most common mental health disorders in the United States according to the National Institutes for Mental Health. There is no "one size fits all" depression diagnosis, and many people will experience symptoms of depression throughout their life without meeting the full criteria for a diagnosis. Each person presents differently with their own specific set of symptoms and experiences. Depression is treatable, and can be managed well with counseling and sometimes with a combination of counseling and medication. Treatment for depression will depend on your specific presentation, symptoms, and experiences.

What are some things I can do outside of treatment to help myself or my loved one?

Exercise has been found to be extremely beneficial for those suffering from depression and symptoms of depression. Even walking or light yoga has been shown to be beneficial to improving brain chemistry and reducing symptoms according to studies done by the Mayo Clinic and Harvard Health.
Eat a well balanced diet with limited sugar and caffeine. The World Health Organization guidelines suggest we consume a maximum of 25 grams of sugar per day or 6 teaspoons, and a minimum of 25 grams of fiber per day. Limit caffeine intake, and stop drinking caffeinated beverages after 12pm.
Avoid alcohol, cigarettes and drugs. Alcohol is a depressant, so even minimal amounts of alcohol can make depression symptoms worsen. Smoking can cause damage to our central nervous system and major bodily functions.
Stay hydrated! Water is a critical component to almost all bodily functions and dehydration can lead to changes in mood, constipation and kidney stones according to the CDC. A general rule of thumb is to aim for 64oz of water per day. That's eight 8oz glasses or half a gallon.
Talk to others and try to avoid isolating. Let others help you or confide in a close friend or relative
Set realistic goals for yourself
Limit sleep to 7-9 hours per night
Shower regularly. Managing your hygiene is a critical component in managing depression symptoms.
Avoid excessive social media use and limit screen time, especially at night.
Recognize your symptoms and mood will change gradually, not overnight.
Educate yourself about depression. Read others stories! This can be a powerful tool in finding what works best for YOU!
Begin incorporating self care activities you enjoy, this might be art, reading, yoga, warm baths, walking, playing with your pet, writing, etc.

Anxiety

Much like depression, anxiety is a common experience for many people. Anxiety is a normal human experience, we have all be anxious about something in our life! Much like everything, there is a healthy level of anxiety, and an unhealthy level. When anxiety becomes limiting or keeps us from doing things, we need to address it as a possible anxiety disorder. Anxiety comes in many forms, whether this be social anxiety, a specific anxiety or phobia, panic disorder, separation anxiety, or generalized anxiety. Treatment for anxiety needs to be tailored to the individual and their specific symptoms and experiences. Your counselor can help tremendously in identifying your specific symptoms of anxiety and appropriate coping skills and treatments to help you overcome this debilitating disorder. Many of the same lifestyle changes listed above can be helpful in managing anxiety outside of treatment, especially limiting caffeine and stimulants, getting regular sleep (without sleep our body cannot function well, and often this leave our central nervous system wrecked) and exercise! Avoiding alcohol, cigarettes and drugs can also be very effective in managing anxiety symptoms. Meditation and journaling have also been found to be very beneficial for anxiety sufferers.

"Storms make trees take deep roots"- Dolly Parton