Chapter 26.9: How to create a daily routine to help overcome depression and anxiety: Social support and therapy

Depression and anxiety are mental health conditions that can be debilitating, but with the right support and a well-structured daily routine, it is possible to overcome these challenges. This chapter will explore how to create an effective daily routine that includes social support and therapy to help alleviate symptoms of depression and anxiety.

1. Establish a daily routine

Establishing a daily routine is a crucial step in overcoming depression and anxiety. This helps create a sense of normalcy, structure, and control over your day, which can be incredibly helpful when you're dealing with feelings of hopelessness and insecurity.

A daily routine can include activities such as waking up and going to bed at regular times, eating regular, nutritious meals, exercising, setting aside time for relaxation and self-care, and dedicating time to enjoyable and rewarding activities.

2. Include pleasurable and rewarding activities

When you're depressed or anxious, it can be difficult to find motivation to do things you normally would like to do. However, it is important to continue to engage in activities that you find enjoyable or rewarding, even if you don't feel like doing them.

This could include hobbies like reading, gardening, painting, music, cooking, or any other activity you enjoy. These activities can help distract your mind from negative and anxious thoughts and can boost your mood levels and overall well-being.

3. Regular physical exercise

Physical exercise has been shown to be extremely beneficial for mental health. It can help reduce symptoms of depression and anxiety, improve mood, increase self-esteem, improve sleep, and provide an overall sense of well-being.

It's important to find a form of exercise that you enjoy and that suits your level of physical fitness. This can include activities such as walking, running, swimming, yoga, dancing, cycling, or any other physical activity you enjoy.

4. Social support

Social support is crucial to overcoming depression and anxiety. This may include family, friends, support groups, or mental health professionals. Having people you can trust and count on can make a huge difference in your recovery journey.

It's important to regularly engage with your support system, whether in person, over the phone, or through digital platforms. Sharing your experiences and feelings with others who understand what you are going through can be extremely therapeutic and can help alleviate the feelings of isolation and loneliness that often accompany depression and anxiety.

5. Therapy

Therapy is an essential part of treatment for depression and anxiety. There are many different types of therapy available, including cognitive behavioral therapy, interpersonal therapy, acceptance and commitment therapy, and exposure therapy.

Therapy can help identify and change negative or destructive thought patterns, improve coping skills, increase self-esteem, and help resolve interpersonal problems or conflicts. It's important to find a therapist with whom you feel comfortable and who is a good fit for your individual needs and goals.

In conclusion, establishing a daily routine that includes pleasurable and rewarding activities, regular exercise, social support, and therapy can be extremely helpful in overcoming depression and anxiety. Remember, however, that recovery is a process and that it is important to be kind to yourself and have patience with yourself throughout this process.