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12 Lessons on Facing Depression and Anxiety

12 Lessons on Facing Depression and Anxiety
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It’s been twenty five years since my first depressive episode and there have been many dark periods since. Some of these episodes were so bad, the only relief I could get was to think about my own death. It took me a long time to learn these lessons and now that I am finally well I will remember them for the next time .

Maybe you have learned some of these lessons yourself. If not, I hope this is helpful.

1. We should never go it alone.

When we are depressed and anxious we alienate ourselves and abandon our social lives. Not only that, but we often refrain from speaking about our problems with family, friends or even our doctors. It is so important to be open and honest about your illness. This way you can avail yourself of loving help, support and medical care. This makes all the difference when fighting a devastating illness like this.

2. We should only take baby steps.

Rome wasn’t built in a day — and depression and anxiety will not go away overnight. It takes time to get better and the best way to approach this process is with baby steps. Focus on feeling a little bit every day. Sometimes it might be a case of two steps forward and three steps back, but with determination and a positive attitude you can get better over time.

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3. Positive thinking is possible.

I have first hand experience of positive thinking in depression. It can be done and it is effective; I’m certain it prevented me from slipping further into depression and it kept me in a place where I could function. Writing down positive affirmations and statements of gratitude are well documented to lift mood — just because you’re ill doesn’t mean you won’t benefit from this.

4. Look forward to a bright future.

We are never depressed ‘forever’ — it just doesn’t work that way. Every cloud has a silver lining. Of course, when we are depressed we don’t see the silver lining; it has to be pointed out to us. There is no reason for us to believe that there aren’t fantastic experiences and sunny days ahead for us. Keeping that hope alive can save us from severe illness or help us through it.

5. We can make the most of melancholy.

You heard me — it ain’t all bad. We can be at our most creative at certain times in depression; some of my best drawings were done when I was deeply grieving. Many poets, artists and writers produce fine work when they are depressed. Working with music in the background can help to get the creative juices flowing.

6. Be there for others.

When depressed and anxious, we tend to think too much about our own problems. When we let this go and look outside of ourselves we see that others have needs too. It becomes clear to us that we can help other people and not spend all of our time focusing on our own problems. Now we have a sense of purpose and belonging — this helps with our self-esteem.

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There is great value in this principal when you are without direction and living with depression.

7. Re-training our thoughts is invaluable.

Replacing negative thoughts with more positive and rational thoughts is invaluable when dealing with depression and anxiety. Cognitive Behavioral Therapy applies this principal and many of us have benefited from putting it into practice.

8. Detach from your illness.

For people with depression and anxiety, frequent negative thoughts and feelings are experienced, but we should bear in mind that they are only thoughts and feelings — symptoms of the illness. They are not who we are. We are the person that is literally carrying around these thoughts and feelings. If we can remember who we were before we became ill we can detach from the feelings and try to ignore the thoughts.

9. Don’t react to your thoughts and feelings.

We have little control over the endless flow of negativity that enters our mind all day when we are ill. In CBT, we learn to stop these thoughts and introduce better one. But we can also be careful not to react to them — thereby reducing anxiety and further negative feelings. This allows us to keep control.

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10. We have endless inner strength.

We have as much inner strength as we need to get us through every given situation; we just have to believe it . When we find our courage, we can do anything we want.

Once, I was so ill I thought I was losing my mind. I dug deep down to my soul and found my inner strength. I made it out of that situation because I believed I was strong enough to do it.

11. We are worthy.

People who are depressed and anxious lose sight of how wonderful they really are. They lose all self-confidence and they feel that they are not worthy. On recovery we all realize that those feelings were just part of the illness and nothing more.

12. This was just our turn to be ill.

Everyone gets ill sometime. We each have our turn. Sparing a thought for those who suffer from terminal illnesses — and even mental illnesses worse than our own — can be humbling and help put things into perspective.

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I would have made great use of these lessons had I been given them when I was a teenager. Life doesn’t always work out the way we plan; in fact, it never does. There are always stumbling blocks along the way.

What’s important is that you learn valuable lessons as you go. These lessons will help you prepare for the future.

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Last Updated on July 20, 2021

How to Overcome the Fear of Public Speaking (A Step-by-Step Guide)

How to Overcome the Fear of Public Speaking (A Step-by-Step Guide)
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You’re standing behind the curtain, just about to make your way on stage to face the many faces half-shrouded in darkness in front of you. As you move towards the spotlight, your body starts to feel heavier with each step. A familiar thump echoes throughout your body – your heartbeat has gone off the charts.

Don’t worry, you’re not the only one with glossophobia(also known as speech anxiety or the fear of speaking to large crowds). Sometimes, the anxiety happens long before you even stand on stage.

Your body’s defence mechanism responds by causing a part of your brain to release adrenaline into your blood – the same chemical that gets released as if you were being chased by a lion.

Here’s a step-by-step guide to help you overcome your fear of public speaking:

1. Prepare yourself mentally and physically

According to experts, we’re built to display anxiety and to recognize it in others. If your body and mind are anxious, your audience will notice. Hence, it’s important to prepare yourself before the big show so that you arrive on stage confident, collected and ready.

“Your outside world is a reflection of your inside world. What goes on in the inside, shows on the outside.” – Bob Proctor

Exercising lightly before a presentation helps get your blood circulating and sends oxygen to the brain. Mental exercises, on the other hand, can help calm the mind and nerves. Here are some useful ways to calm your racing heart when you start to feel the butterflies in your stomach:

Warming up

If you’re nervous, chances are your body will feel the same way. Your body gets tense, your muscles feel tight or you’re breaking in cold sweat. The audience will notice you are nervous.

If you observe that this is exactly what is happening to you minutes before a speech, do a couple of stretches to loosen and relax your body. It’s better to warm up before every speech as it helps to increase the functional potential of the body as a whole. Not only that, it increases muscle efficiency, improves reaction time and your movements.

Here are some exercises to loosen up your body before show time:

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  1. Neck and shoulder rolls – This helps relieve upper body muscle tension and pressure as the rolls focus on rotating the head and shoulders, loosening the muscle. Stress and anxiety can make us rigid within this area which can make you feel agitated, especially when standing.
  2. Arm stretches – We often use this part of our muscles during a speech or presentation through our hand gestures and movements. Stretching these muscles can reduce arm fatigue, loosen you up and improve your body language range.
  3. Waist twists – Place your hands on your hips and rotate your waist in a circular motion. This exercise focuses on loosening the abdominal and lower back regions which is essential as it can cause discomfort and pain, further amplifying any anxieties you may experience.

Stay hydrated

Ever felt parched seconds before speaking? And then coming up on stage sounding raspy and scratchy in front of the audience? This happens because the adrenaline from stage fright causes your mouth to feel dried out.

To prevent all that, it’s essential we stay adequately hydrated before a speech. A sip of water will do the trick. However, do drink in moderation so that you won’t need to go to the bathroom constantly.

Try to avoid sugary beverages and caffeine, since it’s a diuretic – meaning you’ll feel thirstier. It will also amplify your anxiety which prevents you from speaking smoothly.

Meditate

Meditation is well-known as a powerful tool to calm the mind. ABC’s Dan Harris, co-anchor of Nightline and Good Morning America weekend and author of the book titled10% Happier , recommends that meditation can help individuals to feel significantly calmer, faster.

Meditation is like a workout for your mind. It gives you the strength and focus to filter out the negativity and distractions with words of encouragement, confidence and strength.

Mindfulness meditation, in particular, is a popular method to calm yourself before going up on the big stage. The practice involves sitting comfortably, focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future – which likely includes floundering on stage.

Here’s a nice example of guided meditation before public speaking:

2. Focus on your goal

One thing people with a fear of public speaking have in common is focusing too much on themselves and the possibility of failure.

Do I look funny? What if I can’t remember what to say? Do I look stupid? Will people listen to me? Does anyone care about what I’m talking about?’

Instead of thinking this way, shift your attention to your one true purpose – contributing something of value to your audience.

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Decide on the progress you’d like your audience to make after your presentation. Notice their movements and expressions to adapt your speech to ensure that they are having a good time to leave the room as better people.

If your own focus isn’t beneficial and what it should be when you’re speaking, then shift it to what does. This is also key to establishing trust during your presentation as the audience can clearly see that you have their interests at heart.[1]

3. Convert negativity to positivity

There are two sides constantly battling inside of us – one is filled with strength and courage while the other is doubt and insecurities. Which one will you feed?

‘What if I mess up this speech? What if I’m not funny enough? What if I forget what to say?’

It’s no wonder why many of us are uncomfortable giving a presentation. All we do is bring ourselves down before we got a chance to prove ourselves. This is also known as a self-fulfilling prophecy – a belief that comes true because we are acting as if it already is. If you think you’re incompetent, then it will eventually become true.

Motivational coaches tout that positive mantras and affirmations tend to boost your confidents for the moments that matter most. Say to yourself: “I’ll ace this speech and I can do it!”

Take advantage of your adrenaline rush to encourage positive outcome rather than thinking of the negative ‘what ifs’.

Here’s a video of Psychologist Kelly McGonigal who encourages her audience to turn stress into something positive as well as provide methods on how to cope with it:

4. Understand your content

Knowing your content at your fingertips helps reduce your anxiety because there is one less thing to worry about. One way to get there is to practice numerous times before your actual speech.

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However, memorizing your script word-for-word is not encouraged. You can end up freezing should you forget something. You’ll also risk sounding unnatural and less approachable.

“No amount of reading or memorizing will make you successful in life. It is the understanding and the application of wise thought that counts.” – Bob Proctor

Many people unconsciously make the mistake of reading from their slides or memorizing their script word-for-word without understanding their content – a definite way to stress themselves out.

Understanding your speech flow and content makes it easier for you to convert ideas and concepts into your own words which you can then clearly explain to others in a conversational manner. Designing your slides to include text prompts is also an easy hack to ensure you get to quickly recall your flow when your mind goes blank.[2]

One way to understand is to memorize the over-arching concepts or ideas in your pitch. It helps you speak more naturally and let your personality shine through. It’s almost like taking your audience on a journey with a few key milestones.

5. Practice makes perfect

Like most people, many of us are not naturally attuned to public speaking. Rarely do individuals walk up to a large audience and present flawlessly without any research and preparation.

In fact, some of the top presenters make it look easy during showtime because they have spent countless hours behind-the-scenes in deep practice. Even great speakers like the late John F. Kennedy would spend months preparing his speech beforehand.

Public speaking, like any other skill, requires practice – whether it be practicing your speech countless of times in front of a mirror or making notes. As the saying goes, practice makes perfect!

6. Be authentic

There’s nothing wrong with feeling stressed before going up to speak in front of an audience.

Many people fear public speaking because they fear others will judge them for showing their true, vulnerable self. However, vulnerability can sometimes help you come across as more authentic and relatable as a speaker.

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Drop the pretence of trying to act or speak like someone else and you’ll find that it’s worth the risk. You become more genuine, flexible and spontaneous, which makes it easier to handle unpredictable situations – whether it’s getting tough questions from the crowd or experiencing an unexpected technical difficulty.

To find out your authentic style of speaking is easy. Just pick a topic or issue you are passionate about and discuss this like you normally would with a close family or friend. It is like having a conversation with someone in a personal one-to-one setting. A great way to do this on stage is to select a random audience member(with a hopefully calming face) and speak to a single person at a time during your speech. You’ll find that it’s easier trying to connect to one person at a time than a whole room.

With that said, being comfortable enough to be yourself in front of others may take a little time and some experience, depending how comfortable you are with being yourself in front of others. But once you embrace it, stage fright will not be as intimidating as you initially thought.

Presenters like Barack Obama are a prime example of a genuine and passionate speaker:

7. Post speech evaluation

Last but not the least, if you’ve done public speaking and have been scarred from a bad experience, try seeing it as a lesson learned to improve yourself as a speaker.

Don’t beat yourself up after a presentation

We are the hardest on ourselves and it’s good to be. But when you finish delivering your speech or presentation, give yourself some recognition and a pat on the back.

You managed to finish whatever you had to do and did not give up. You did not let your fears and insecurities get to you. Take a little more pride in your work and believe in yourself.

Improve your next speech

As mentioned before, practice does make perfect. If you want to improve your public speaking skills, try asking someone to film you during a speech or presentation. Afterwards, watch and observe what you can do to improve yourself next time.

Here are some questions you can ask yourself after every speech:

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  • How did I do?
  • Are there any areas for improvement?
  • Did I sound or look stressed?
  • Did I stumble on my words? Why?
  • Was I saying “um” too often?
  • How was the flow of the speech?

Write everything you observed down and keep practicing and improving. In time, you’ll be able to better manage your fears of public speaking and appear more confident when it counts.

If you want even more tips about public speaking or delivering a great presentation, check out these articles too:

Reference

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