relieve from stress and depression

 Stress is part of being human, and it can help motivate you to get things done. Even high stress from serious illness, job loss, a death in the family, or a painful life event can be a natural part of life. You may feel down or anxious, and that’s normal too for a while.

Talk to your doctor if you feel down or anxious for more than several weeks or if it starts to interfere with your home or work life. Therapy, medication, and other strategies can help.

In the meantime, there are things you can learn to help you manage stress before it gets to be too much. These tips may help you keep stress at bay:

• Keep a positive attitude.

• Accept that there are events that you cannot control.

• Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.

• Learn to manage your time more effectively.

• Set limits appropriately and say no to requests that would create excessive stress in your life.

• Make time for hobbies and interests.

• Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress. Drugs and alcohol can stress your body even more.

• Seek out social support. Spend enough time with those you love.

• Seek treatment with a psychologist or other mental health professional trained in stress management or biofeedback techniques to learn more healthy ways of dealing with the stress in your life.

There’s a lot more you can do to help manage stress. Consider these lifestyle changes:

Exercise

To start with, physical activity can help improve your sleep. And better sleep means better stress management. Doctors don’t yet know exactly why, but people who exercise more tend to get better deep “slow wave” sleep that helps renew the brain and body. Just take care not to exercise too close to bedtime, which disrupts sleep for some people.

Exercise also seems to help mood. Part of the reason may be that it stimulates your body to release a number of hormones like endorphins and endocannabinoids that help block pain, improve sleep, and sedate you. Some of them (endocannabinoids) may be responsible for the euphoric feeling, or “runner’s high,” that some people report after long runs.

People who exercise also tend to feel less anxious and more positive about themselves. When your body feels good, your mind often follows. Get a dose of stress relief with these exercises:

• Running

• Swimming

• Dancing

• Cycling

• Aerobics

If you don't have the time for a formal exercise program, you can still find ways to move throughout your day. Try these tips:

• Bike instead of driving to the store.

• Use the stairs instead of the elevator.

• Park as far as you can from the door.

• Hand-wash your car.

• Clean your house.

• Walk on your lunch break.

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