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Stressed? Walking activates soothing neurons in the brain
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7 Things That Happen When You Stop Taking Antidepressants

By SARAH KLEIN APRIL 28, 2016

What Happens When You Stop Taking Antidepressants

For some people with depression or anxiety, treatment with antidepressants can be a literal lifesaver. But others, depending on any number of reasons—like insurance coverage, unpleasant side effects, or personal preference—may decide to stop taking the drugs.

Teri Biebel, 48, decided to stop venlafaxine (Effexor) with the help of her doctor when she felt like she didn't need it anymore. "I had severe anxiety, trouble catching my breath, and felt really overwhelmed when I went on Effexor, and it seemed to do the trick," she says. But 10 years later, "I didn't feel anxious, I didn't have depression, I didn't feel like I needed it."

But, she says, no one could have prepared her for what it would feel like to stop taking the meds. "It felt like the world's worst hangover," she says. "It was painful to lift my head. I would curl up into a ball and stay in bed. I don't remember feeling that bad before I was on an antidepressant."

Rather unbelievably, we still don't entirely understand how antidepressants work, but they do work. "They can be incredibly effective, depending on how severe the depression is," says Renée Binder, MD, president of the American Psychiatric Association. "Sometimes we'll see symptoms go away entirely."

But, like with any medication, when you feel better, it's natural to wonder if you still need it. If you and your doctor decide you're a good candidate for stopping antidepressants, here's what to expect.

You'll want to work closely with your doctor.

This is not an undertaking to do alone, experts stress. "Discontinuing antidepressants should never be done by anyone by themselves," Binder says. "It's always important to work with a psychiatrist or whoever is prescribing the medication." That doc will dutifully reduce your medication dose and keep a careful eye on whether your depression or anxiety symptoms are coming back. "People think, 'I'm feeling better, and I want to get off these,' but you may start feeling worse again," she says, and you'll benefit from your physician's support if you do.

You'll cut back slowly on meds.

To help you avoid as many unpleasant side effects as possible, your doctor will carefully taper you off of the medications. The weaning protocol for each drug is different, Binder says, but typically adjustments will be made 2 to 3 weeks apart to give your doc a good sense of how your symptoms change as you taper. "Stopping suddenly can be very difficult to tolerate," Binder says. "Never stop cold turkey."

Doctors usually accomplish this by either cutting your dose or cutting back on how frequently you take it. "Either way, it's like landing a plane," says Robert Valuck, PhD, a professor in the department of clinical pharmacy at the University of Colorado. "You don't want to drop from 35,000 feet to the runway; you want a nice, slow glide path." Some people can handle a steeper glide path, says Valuck, but both approaches gradually reduce the dose in your system so that your body can adjust in baby steps.

It can take more time than you think.

We weren't kidding about the slowly part. Many people expect to feel back to normal in a couple of days after quitting meds—much like people expect starting antidepressants to make them feel better in a flash—when really it can take several weeks. Typically, the drug is out of your system 2 weeks after stopping, but effects can linger for 2 months. It depends on how long you were on the meds to begin with, Valuck says.

Your brain might feel...strange.

Stopping too quickly or even cold turkey has been anecdotally linked with what many people (especially in online forums) refer to as brain zaps. "I had a patient who stopped Paxil [paroxetine] without tapering and described electricity going through her," Binder says. The phenomenon really isn't understood by experts, Valuck says, and there's not enough evidence to prove discontinuing antidepressants can cause these zaps, but it's still something to be aware of.

Tammy Mohney, 31, was on escitalopram (Lexapro) for about 6 months for anxiety before she had to stop taking it due to a change in her insurance. She tried to wean herself off by cutting her pills in half before stopping entirely, but she only had enough for about a week and wasn't able to continue working with her doctor. "For about a month, I would blink my eyes and get super-dizzy, almost like an electric shock went through my brain," she says. "I'd have to sit down or I'd almost fall over." It made even the simplest daily tasks nearly impossible, she says, as it happened all day long. "I might have weaned off of it a little too fast," she says now. "I would definitely tell someone to consult a doctor or a pharmacist."

Your mood will probably change, but maybe only temporarily.

The most common antidepressants are a class called selective serotonin reuptake inhibitors (SSRIs), which block the reabsorption of the brain chemical serotonin, leaving it free-floating, Valuck explains. Take the drugs away and that serotonin gets absorbed again, which can result in minor or "rather pronounced" mood changes, he says. Some research suggests that when people stop antidepressants, they might face an increased risk of suicidal thoughts, although there's been no link to actually acting on those ideas, he says.

This is particularly alarming, obviously, because we don't really know when those thoughts are depression coming back and when they're a fleeting side effect of stopping treatment. Biebel says she would cry at the drop of a hat while coming off of Effexor. Her friends started to worry it was not a good time for her to try to transition off meds after all, she says. "Maybe I should have stayed on it a bit longer, but I just didn't want to be on it any more."

You might feel it in your gut.

Believe it or not, we've got the same neurotransmitters that send around chemical messages in our brains in our guts, too. Other serotonin-mediated processes throughout the body can temporarily feel out of whack as your body readjusts, Valuck says. Many people discontinuing SSRIs report GI symptoms like nausea, vomiting, and changes in appetite.

You should have some other coping mechanisms in place already.

We know some of the most straightforward healthy habits can alleviate some of the pain of depression, like getting adequate exercise and sleep and taking up a relaxing, centering practice like meditation. But don't assume this safety net is there for you if you haven't strung it up yourself. "I would hope someone would already be trying these, if they're stopping medication," Binder says.

"I'm a runner, and I think that helped clear my head a little bit," Biebel says. "In the few months it took to come off the antidepressants, I never really felt 100% when I would run, but it was a distraction from the intense lethargy and overwhelming hangover feeling."

Friends and family can also provide support while you're tapering off of meds. "They can notice symptoms maybe you don't notice yourself," Binder says. "Depending on the patient's relationship with those people, maybe they can say they've noticed you might be getting a little irritable again or you're not sleeping as well. You can get help from your support system if you trust them."

source: www.prevention.com

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Six Ways to Be Productive When You’re Depressed

Depression makes everything feel harder. Seemingly simple tasks like getting out of bed, taking a shower, or making lunch can feel like huge challenges. Needless to say, trying to get work done feels impossible. I know, I started experiencing symptoms of depression when I was eleven. Managing to be productive is a struggle, but over the years, I’ve developed a lot of coping mechanisms to stay on top of my to-do list. Now I want to share six of the best ones with you.


1. Be Prepared

The boy scout mantra still works. Most people who struggle with depression have periods that are better than others. Try to get ahead on stuff (whether it’s school work, a project for your job, or housework) when you’re in one of those better places. The less things you have to do when you’re very depressed, the easier it will be to get it all done. It’s also helpful to foster good faith in your teachers/employers by completing tasks on-time, and participating actively when you can. If they know that you really are dedicated, they’ll be more likely to cut you slack when you’re struggling.

2. Ask for Help

I know this can be scary, but I promise that asking for help doesn’t make you weak and it can yield wonderful results. If you’re worried about stigma around mental illness (because I can’t pretend it doesn’t exist), you can be vague in your explanation of why you need help. “I’m going through a rough time right now,” might be sufficient, especially for an employer. I will say though, I opened up to a lot of professors about my depression, and all of them were incredibly understanding and willing to help me out, whether that meant excusing an absence or giving me an extension. I have found though that contrary to popular belief, it’s actually easier to ask for permission than forgiveness. People are more understanding if you approach them about leniency before you need it. For instance, ask for an extension if you think you might need it days before a deadline, rather than the day of, or after it’s due.

Friends, classmates, and co-workers can also be helpful. Do you need notes from classes you’ve missed? A classmate might be able to help. Is your depression making it hard to get insight on a project? Ask a co-worker to look it over for you. You may also find working with someone else on a task can make it easier for you to keep going past the point you’d give up if you were alone.

3. Work in 20/10s

This is an idea introduced to me by Unf*** Your Habitat, and it’s really helped me to be more productive. The idea is to do work for twenty minutes, then take a ten minute break. Breaking up work this way can make it feel more manageable. It’s daunting to say, “I’ll work for two hours,” it’s a little easier to view it as six sets of twenty minutes, taken one at a time, with breaks in between. Setting a timer can help keep you accountable during the twenty minutes, and help you focus on the tangible endpoint when you get to rest. If you’re really having a hard time getting started, flip the equation and start with 10/20s, working for ten minutes and resting for twenty. You’ve just got to get started and chip away at your to-do list in increments.

4. Prioritize

Often when we’re depressed, we dwell on every single thing we have to do, mentally piling minute task onto minute task until we’ve built an insurmountable mountain of a to-do list. The reality is often less daunting than we make it out to be. Before you go to bed or when you wake up, write down the three things that are most important to accomplish that day. Then focus on those three things. Obviously, you may have more than three things that have to get done some days, but even then, you can prioritize. Think about which tasks could be put off later in the day, or would be less detrimental to skip or accomplish later. For example, a paper worth 30% of your grade probably should take priority over reading for a class (my freshmen year, a professor told me you won’t be able to read everything you’re assigned and it’s true, plus you can always catch up on reading later).

Prioritizing is also something you can ask for help with. A counselor, teacher, or loved one can be an excellent resource in helping you stay organized, and being honest about what matters most when you’re making your list of most important tasks to least.

5. Get Out of the House

If you can, I really recommend trying to get out of the house most days. It’s easier to be productive without distractions like bed (I can sleep endlessly when I’m depressed). Take with you only what you need− and if that includes a laptop, consider using an app like Self Control. Go somewhere where you can breathe and focus. It doesn’t have to be a library. It can be a coffee shop, a park, a friend’s home, anywhere where it’s a little easier for you to work. This can also help remind you there’s a world out there and you are capable of being a part of it. Sometimes the momentum of getting out of the house can give you the boost you need to get stuff done.

6. Above All Take Care of Yourself

Going to your therapy appointments, taking your medication, resting, that’s how you stay productive. By taking care of yourself. By making sure you’re getting all the help you need and using every tool available to stay afloat. Because if you’re drowning in your depression and rejecting every life vest available, you won’t be able to get anything done. More than that, you deserve to care for yourself. You deserve to try to cope with your depression and encourage yourself to keep going day after day. That is the unwritten number one priority that should be at the top of every list. You are worth more than a GPA or a degree or a job. School and work are important, but you’re more important. Value your self-care. Yes, it’ll help you be more productive, but it will also help you stay with us, and that matters more than anything.

source: thefemmeinist.com

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Past child abuse may influence adult response to antidepressants

Fri May 13, 2016      BY LISA RAPAPORT

(Reuters Health) - Antidepressants don’t work for everyone, and having a history of abuse during childhood may signal a low likelihood that the drugs will improve an adult’s symptoms of major depression, a recent study suggests.

While there are few reliable predictors of which people will respond to specific antidepressants, lots of previous research links a history of trauma early in life with how well people tend to do on these drugs, researchers note in the journal Translational Psychiatry.

"The presence of trauma history should be taken into account when making treatment decisions," said Leanne Williams of Stanford University and the VA Palo Alto Health Care System in California, lead author of the new study.

"Based on our findings, if you have experienced abuse or neglect early in life you are 1.6 times less likely to benefit from a typical first line antidepressant than a person who hasn't had this experience," Williams said by email. "In this case, consideration should be given to alternative medications plus adjunctive therapies that address the trauma issues as well as the current experience of depression."

To see how common childhood trauma is among depressed patients, Williams and her team compared 1,000 people diagnosed with major depression to 336 similar people who didn't have depression. They also looked at how each of the patients with depression responded to eight weeks of treatment with one of three randomly assigned antidepressants – escitalopram (Lexapro), sertraline (Zoloft) or extended release venlafaxine (Effexor).

Childhood trauma was much more common among the depressed adults, with about 63 percent reporting two or more experiences of either childhood abuse, neglect, loss of a parent or sibling, exposure to domestic violence, family breakup, severe health crisis, or some other significant violence or loss in childhood. Roughly 28 percent of people in the healthy control group reported two or more such childhood traumas.

About 22 percent of the people with depression in the study, and 5 percent of the healthy controls said they had experienced some type of physical abuse during childhood.

Sexual abuse occurred during childhood for 16 percent of the depressed participants and 5 percent of the controls.

Depressed patients in the study were also four times more likely to report a history of emotional abuse – 43 percent of them experienced this compared with 9 percent of the controls.

In addition, 41 percent of the depressed participants and 31 percent of the control group said their parents divorced or separated during childhood.

Overall, the presence of one traumatic event of any kind was not linked to whether depressed patients saw symptom improvements after eight weeks on antidepressants.

A specific history of physical, sexual or emotional abuse, however - particularly if it occurred at age 7 or younger - was associated with a worse response to the drugs, the study found.

By the end of the treatment period, only about 18 percent of depressed participants with a history abuse from age 4 to 7 experienced at least a 50 percent reduction in depression symptoms and just 16 percent achieved remission.

In contrast, among patients with no history of abuse, 82 percent saw symptom severity cut in half and 84 percent achieved remission.

Globally, about 405 million people experience depression, and less than half of patients with severe depression achieve remission from antidepressants.

One limitation of the study is its reliance on adults to accurately recall and report on trauma that happened during early childhood, the authors note. The study also only looked at three antidepressants and the findings might be different with other medications.

Even so, the study adds to growing body of evidence showing that childhood trauma is associated with an increased risk for a variety of mental health disorders including depression, said Dr. Katie McLaughlin, a psychology researcher at the University of Washington in Seattle who wasn’t involved in the study.

“This study suggests that child maltreatment and trauma not only predict greater likelihood of developing depression and a more chronic course of depression, but also reduced likelihood of responding to antidepressant medication treatment,” McLaughlin said by email.

SOURCE: bit.ly/1       TSPead Translational Psychiatry, online May 3, 2016.        Reuters

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6 Things Anyone Who Doesn't Understand Depression Should Know

05/02/16      Sylvia Kim

I had a conversation with a friend recently that upset me quite a lot. I was trying to open up about my experience with depression and she made remarks like “Wow, you are so weak,” and “How could you get depressed over something like that?” At first, these insults infuriated me, but then they helped me realize something. Most people have no idea what depression really is. My friend had no basic knowledge about depression, and that’s because society doesn’t make an effort to understand it.

So rather than go on a rant about everything wrong with how my friend responded, I’d like to take the route of education. People need to understand what depression is because it affects more than 350 million people worldwide. That means your friend, co-worker or family member, someone you see every day could have depression. And yet so many people are kept silenced about it because of a simple lack of knowledge, so here are some things I feel every person should know about depression.

1. You’re not you when you’re depressed.

Depression is a disorder that robs you of your identity. Your innate personality completely disappears when you are depressed. I am a naturally cheerful person, I love to laugh and talk for hours on end. Most people would describe me as hyper and animated, but when depression entered my life and my body that old me was gone. That is how powerful and detrimental depression truly is. It can erase all of your characteristics and leave you feeling like there is just an emptiness inside of you.

One thing I really hate is when people believe who I was when I was depressed is who I am now afterwards. People may say things like, “Oh you can’t handle being on your own.” or “You’ll just cry about it.” But that’s not me. That was depression. Who I was when I was depressed is not who I really am.

2. Depression can be more than your situation.

I suffered from depression during college. It was after freshmen year when I had transferred to a much bigger university. I left all of my friends to enter a new environment completely alone, with people who already seemed to have made their friends and weren’t looking for new ones. I felt so alone during that time, which I believe contributed a lot to me becoming depressed.

But I’d like to add a pivotal fact. Depression can be bigger than your situation. Yes, how you feel after a certain trauma, shock or change in your life can be contributing factors to developing depression. But depression is more than how you feel at a certain moment or season in your life. It can come out of nowhere, for no particular reason. It can occur from something big or small or it could happen with no relation to how your life is going at all.

I like to compare it to getting a cold. Do you ever blame someone for getting a cold? No. Sure they could have worn more layers or washed their hands more but we never say, “You got a cold. That’s your fault.” It’s the same with depression. So why do we show compassion for people who get illnesses like a cold or even cancer and yet blame people for getting depression — another illness? Getting depression is out of your control.

3. You can’t force yourself to be happy when you’re depressed.

Forcing yourself to “just be happy” when you are depressed is mentally and emotionally impossible. That’s like asking someone to get out of a cage without a key and then blaming them when they inevitably fail.

Your brain actually changes when you are clinically depressed. It’s as if happiness and joy gets locked up in your brain as it steadily becomes harder to access. Telling a depressed individual to just try and be happier is not only impossible, it is painful and hurtful. When you’re depressed and you try to make yourself feel happiness again you most likely fail since there is a biological reason for feeling that way. This could have you end up feeling only more depressed and dejected afterwards.

4. Depression is more than just sadness.

I feel like people use the word depression so recklessly now. Saying you are depressed because the weather is bad or you did poorly on a test is insulting to me. It minimizes the pain I endured when I was going through actual depression.

So what is the difference between sadness and depression? Sadness I’d say is still on the same spectrum with happiness. In a given day you could range from happy to normal to sad. But depression is a world away from that spectrum.

When people ask me what depression feels like the only way I can describe it is through an image. Picture yourself lying at the bottom of an entire ocean. But there is no sunlight, just pitch black dark. The weight of the ocean is on top of you but you don’t have the strength to move, breathe or even to swim to the surface. It’s too far away and the weight is so life crushing you are just stuck. You can’t even tell where the surface is anymore.

5. Depression is an actual medical disorder.

Like I described in #3, depression is biological. It affects the neurons, cells and chemicals in your brain. Depression is classified as a disorder and is an actual medical illness. I feel as though people don’t understand the influence depression has on a person. It can wipe away how you think. It can take away your ability to feel. It can make you feel like all the light in you withered away. It can break your spirit as well. It can make you forget your reason for living. It takes all of the power and strength out of you. It can take away your ability to fight, to laugh, to smile. Depression has the power to do all of that, so don’t tell me it’s “just a feeling.”

6. Depression affects all of you.

Although depression stems from your mind, it can impact so much more. When I was going through depression I had terrible digestion problems. Indigestion and nausea happened on a weekly basis. It went so far as having blood in my stool and having to get a colonoscopy. The way you feel emotionally and mentally has a proven impact on your physical body. You can get migraines and even throw up or faint from it. Depression can tarnish your mind and your body.

Aside from the physical aspect, depression can affect your social relationships. During my depression I knew I had to seek out new friendships and social relationships, but that depression kept me from making an effort. Depression made it too hard and too terrifying, the thought of socializing filled me with anxiety and stress. I’ve also seen relationships end because one person is affected by depression and the other just can’t handle it.

If you feel like you identify with any of the symptoms I’ve described about depression please seek out help. I know that is a very hard thing to do, especially with the stigma surrounding mental illness, but you are worth it. You are worth the effort of getting out of this terrible disorder.

There are many different ways you can seek out professional help. If you are currently a student, there are student health services with counseling that can really make a difference. Sometimes you just need to let all the emotions out by talking to someone, and that someone should be a licensed professional who knows what you are going through. Whether it is a public grade school or at the university level, this counseling could be free or at very low cost to you. They can also refer you to people who can help you even better if your school doesn’t have the proper resources.

Like I mentioned earlier, support systems are very important. Whether these come from family, religion or friends, it is important to have those human connections helping you recover.

Now I’m not saying that with faith, hope, support and therapy you will be instantly healed. You won’t. It is important to know that depression and healing is a long journey. It took me three to four years to really feel unaffected by depression any longer. But you must keep up the fight. Life is worth living even in the darkest times. You can get through it.

source: themighty.com

Depression Vs. Anxiety

By Lauren Walters 

Introduction

What Is depression? What is anxiety? What differentiates depression from anxiety? You may be wondering the answers to all of these questions. This article will explore the answers to all of these questions. Continue reading this article to learn more. This article will explore the symptoms of depression and anxiety, as well as the factors that distinguish depression from anxiety.

What Is Depression?

According to Adaa, symptoms associated with depression, particularly a major depressive episode may include the following:

• Persistent sad, anxious or “empty” mood
• Feelings of hopelessness, pessimism
• Feelings of guilt, worthlessness, helplessness
• Loss of interest or pleasure in hobbies and activities
• Decreased energy, fatigue, feeling “slowed down”
• Difficulty concentrating, remembering, making decisions
• Insomnia, early-morning awakening, or oversleeping
• Low appetite and weight loss or overeating and weight gain
• Thoughts of death or suicide, suicide attempts
• Restlessness, irritability

With that said, depression can occur in many different forms and can impact an individual on a mental and physical level, to be specific.

What Is Anxiety?

According to Nimh symptoms associated with anxiety, particularly generalized anxiety disorder may include the following:

• Restlessness or feeling wound-up or on edge
• Being easily fatigued
• Difficulty concentrating or having their minds go blank
• Irritability
• Muscle tension
• Difficulty controlling the worry
• Sleep problems (difficulty falling or staying asleep or restless, unsatisfying sleep)

With that said, the symptoms of generalized anxiety disorder can affect an individual on a mental and physical level, like the symptoms associated with a major depressive episode.

How Are Depression And Anxiety Different?

Yes, depression and anxiety impact an individual on a mental and physical level and are similar in this way. However despite the similarity between depression and anxiety, there are differences between depression and anxiety, as well. According to Livingwithanxiety, the following has been stated about the differences between depression and anxiety:

People suffering from depression are overwhelmed by feelings of hopelessness and sadness, and often have a lack of energy and loss of motivation. Depressed people tend to lose interest in activities they once enjoyed, including social situations, and they may have thoughts of self-harm or suicide.

People with an anxiety disorder are preoccupied with feelings fear and apprehension that are out of proportion to the actual situation, and often have accompanying physical symptoms like heart palpitations, nausea, shortness of breath, and hot or cold flashes. As with depression, people suffering from anxiety may avoid social situations; however, this is usually because those situations provoke anxious feelings, not because of a lack of interest.

In other words, people with depression lose interest in activities and feel hopeless, while people with anxiety experience feelings of fear and apprehension.

Conclusion

Even though depression and anxiety both occur on a mental and physical level, depression and anxiety are two different types of disorders. If you experience any symptoms associated with depression or anxiety, do not self-medicate or self-diagnose yourself. Consult with a doctor.

source: blogs.psychcentral.com

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9 Hobbies Proven to Help Anxiety & Depression

By: Diana Vilibert    April 27, 2016    Follow Diana at @dianavilibert

When it comes to addressing your depression and anxiety, working with your doctor on a treatment plan is wholly recommended—but that doesn’t mean your treatment plan should be comprised entirely of a traditional combo of therapy and medication.

Mental health professionals and researchers are increasingly recommending alternative therapies in conjunction with therapy and medication as treatment for depression and anxiety—and some of the activities proven to help may surprise you.

Playing Video Games

Gamer and author Jane McGonigal has called gaming “the neurological opposite of depression”—that’s because playing games activates parts of the brain that don’t usually get activated when you’re depressed—the ones associated with motivation, learning and goal orientation. And you don’t have to be a gamer to reap the benefits—if long, complex games aren’t your thing, think simple. Casual video games that are fun and easy to play in short increments have been shown to improve mood and decrease stress. McGonigal even created a game specifically to help increase your ability to stay strong, motivated and optimistic.

Volunteering

You can help yourself by helping others, studies suggest. Not only does volunteer work improve physical health, research shows it can also counter depression and anxiety, especially in older adults.

Dancing

Bust a move. Whether you can dance circles around anyone on Dancing With the Stars or your talent is mostly confined to the Macarena and the Electric Slide, working up a sweat on the dance floor (or in your living room) has its perks. Research suggests that dance beneficially modulates concentrations of serotonin and dopamine, improving mood in those with mild depression.

Gardening

Got a green thumb? Use it to boost your mental health.Research shows that over time, gardening can decrease the severity of depression and reduce rumination, the tendency to repetitively think about upsetting things. Even keeping plants and flowers around can lower anxiety, increase relaxation, reduce perceived stress levels and reduce your chances of suffering from stress-related depression.

Playing An Instrument

You’ve probably noticed what a huge effect listening to music can have on your mood. Playing an instrument makes a major impact, too. A study of older adults taking piano lessons found that reading music and playing a music instrument decreased depression, induced a positive mood and improved psychological and physical quality of life.

Going to Art Museums

Art therapy dates back to the 1940s, but you don’t need to be handy with a paintbrush to get the benefits. Making art has been shown to boost mood, but so does viewing it. In fact, studies have shown such a direct link between the content of artwork and the brain’s response to pain, stress and anxiety that hospitals are starting to choose artwork that specifically promotes a sense of optimism and energy.

Hiking

If your version of hiking is just walking somewhat close to a tree, that’s fine, too. Numerous studies have found that just being out and about in nature has a ton of mental health benefits. Forest environments promote lower concentrations of cortisol, lower pulse rate, lower blood pressure, greater parasympathetic nerve activity and lower sympathetic nerve activity, according to experiments done in 24 forests across Japan. You don’t need to go that far, either—grab a friend and take a walk in a nearby park to lower perceived stress, lower depression and reduce obsessive, negative thoughts.

Exercise

Don’t worry, we won’t tell you to start training for a marathon—researchers say that anything from a 10-minute walk to a 45-minute walk can elevate a depressed mood, providing several hours of relief. Some research even suggests that regular exercise can be just as effective as medication for reducing symptoms of anxiety and depression in some people.

Partnering Up

Whether you’re drawing, dancing or hiking, amplify the effects of your favorite anxiety-reducing activity by inviting a friend to join you. Research shows that the presence of social support suppresses cortisol levels in response to stress, increasing calmness and decreasing anxiety.

source: www.care2.com