Question

I have anxiety disorder or probably depression. How to get free from it please help me?

Dr.Sajeev Kumar · Accepted Answer

10 Natural Depression Treatments
Being depressed can make you feel helpless. But Along with therapy and sometimes medication, there's a lot you can do on your own to fight back. Changing your behaviour – your physical work, lifestyle, and even your way of thinking -- are all natural depression treatments .these tips can help you feel better -- starting right now.
1. Get in a routine. If you’re depressed, you need a routine depression can strip away the structure from your life. One day melts into the next. Setting a gentle daily schedule can help you get back on track.
2. When you're depressed, you may feel like you can't accomplish anything. That makes you feel worse about yourself. To push back, set daily goals for yourself.
"Start very small,” "Make your goal something that you can succeed at, like doing the dishes every other day."
As you start to feel better, you can add more challenging daily goals.
3. Exercise- It temporarily boosts feel-good chemicals called endorphins. It may also have long-term benefits for people. Regular exercise seems to encourage the brain to rewire itself in positive ways. How much exercise do you need? You don’t need to run marathons to get a benefit. Just walking a few times a week can help.
4. Eat healthy. There is no magic / special; diet that corrects depression. It's a good idea to watch what you eat, though. If depression tends to make you overeat, getting in control of your eating will help you feel better.
Although nothing is definitive, there’s evidence that foods with omega-3 fatty acids (such as fish) and folic acid (such as spinach) could help ease depression.
5. Get enough sleep. Depression can make it hard to get enough sleep and can make depression worse.
What can you do? Start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom -- no computer and no TV. In time, you may find your sleep improves.
6. Take on responsibilities. When you’re depressed, you may want to pull back from life and give up your responsibilities at home and at work. Staying involved and having daily responsibilities can work as a natural depression treatment. They ground you and give you a sense of accomplishment.
If you're not up to full-time school or work, that’s fine. Think about part-time. If that seems like too much, consider volunteer work.
7. Challenge negative thoughts. In your fight against depression, a lot of the work is mental -- changing how you think. When you're depressed, you leap to the worst possible conclusions. You might feel like no one likes you, but is there real evidence for that? You might feel like the most worthless person on the planet, but is that really likely? It takes practice, but in time you can beat back those negative thoughts before they get out of control.
8. Check with your doctor before using supplements. "There's promising evidence for certain supplements for depression," Those include fish oil, folic acid. Always check with your doctor before starting any supplement, especially if you’re already taking medications 
9. Do something new. When you’re depressed, you’re in a rut. Push yourself to do something different. Go to a museum. Pick up a used book and read it on a park bench. Volunteer at a soup kitchen. Take a language class.
"When we challenge ourselves to do something different, there are chemical changes in the brain, "Trying something new alters the levels of [the brain chemical] dopamine, which is associated with pleasure, enjoyment, and learning."
10. Try to have fun. If you’re depressed, make time for things you enjoy. What if nothing seems fun anymore? "That's just a symptom of depression," You have to keep trying anyway.
As strange as it might sound, you have to work at having fun. Plan things you used to enjoy, even if they feel like a chore. Keep going to the movies. Keep going out with friends for dinner.
When you're depressed, you can lose the knack for enjoying life, you have to relearn how to do it. In time, fun things really will feel fun again.

Not everyone who worries a lot has an anxiety disorder. You may be anxious because of an overly demanding schedule, lack of exercise or sleep, pressure at home or work, or even from too much coffee.

The bottom line is that if your lifestyle is unhealthy and stressful, you’re more likely to feel anxious—whether or not you actually have an anxiety disorder. So if you feel like you worry too much, take some time to evaluate how well you’re caring for yourself.

Do you make time each day for relaxation and fun?
Are you getting the emotional support you need?
Are you taking care of your body?
Are you overloaded with responsibilities?
Do you ask for help when you need it?
If your stress levels are through the roof, think about how you can bring your life back into balance. There may be responsibilities you can give up, turn down, or delegate to others. If you’re feeling isolated or unsupported, find someone you trust to confide in. Just talking about your worries can make them seem less frightening.

Take care of yourself

Connect with others. Loneliness and isolation set the stage for anxiety. Decrease your vulnerability by reaching out to others. Make it a point to see friends, join a self-help or support group, or share your worries and concerns with a trusted loved one.
Practice relaxation techniques. When practiced regularly, relaxation techniques such as mindfulness meditation, progressive muscle relaxation, and deep breathing can reduce anxiety symptoms and increase feelings of relaxation and emotional well-being.
Exercise regularly. Exercise is a natural stress buster and anxiety reliever. To achieve the maximum benefit, aim for at least 30 minutes of aerobic exercise on most days.
Get enough sleep. A lack of sleep can exacerbate anxious thoughts and feelings, so try to get seven to nine hours of quality sleep a night. If you struggle with sleep, adopting smart sleep habits can make a big difference.
Be smart about caffeine and alcohol. If you struggle with anxiety, you may want to consider reducing your caffeine intake or cutting it out completely. Same with alcohol, which can make anxiety worse.
Train your brain to stay calm. Worrying is a mental habit you can learn how to break. Strategies such as creating a worry period, challenging anxious thoughts, and learning to accept uncertainty can significantly reduce anxiety and fear.

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