Hello, my name’s Becky and I’ve suffered from many years of panic, anxiety and depression and am now recovered. I have made some notes about the steps I have taken. Please print out and read. These steps have helped many people towards recovery. Please feel free to contact me here or on my email: becky@imaginet.co.za and I will be happy to chat with you about anything in connection with panic, depression or anxiety.

BEATING DEPRESSION AND ANXIETY

Having suffered through numerous bouts of depression, anxiety and panic attacks during the last 14 years AND having learnt how to control this disorder, I’ve made the following list of things that have worked for me, and other people, on how to deal with and BEAT this problem. Be prepared to make a BIG effort, but remember that it’s worth it in the end.

Firstly you need to discover the keys to beating this condition and the following are steps I have taken towards my recovery:

1. Have a medical check-up to ensure that you’re healthy and that there’s nothing medically wrong that could be causing this condition. This will also give you reassurance which helps enormously in calming the anxiety and gaining control over your condition.
2. See a good Psychologist/Therapist who can explain to you exactly what’s happening to you so that you can understand your condition. Knowledge is an important key to recovery.
3. Find the Root Cause to your problem. What has triggered this off? You need to face this problem and deal with it. You may not be able to do anything about the problem, that doesn’t matter, as long as you can face it in your mind.
4. I look on this condition as a string of bad habits which need to be broken. I have made a list of good habits which I substituted. A kind of list of rules which I made an effort to stick to. Remember that a habit takes 21 days to take hold. Make that effort until the good habit becomes second nature.
5. Don’t accept that you’re stuck with this condition for life. You don’t have to live with it forever. I’m living proof that there is hope for full-time and lasting recovery.
6. Be prepared to make a big effort to change your life.
7. Focus only on the positive things in life. Don’t spend too much time thinking about the negative aspects of this condition. Once you’ve had your check-up and understand more about what is happening to you, start thinking of yourself as recovered and normal again. Don’t spend a lot of time discussing your symptoms with fellow-sufferers It’s more likely to do you harm than good (and it’s quite possible that sub-consciously you’ll start mimicking their symptoms/phobias too). (But by all means discuss ways to deal with the condition with people who have recovered). Start thinking of yourself as normal again, and live that way.

CHANGING BAD HABITS: (here you may like to substitute some of your own habits and things that you find work for you)

1. NEVER GIVE IN TO THE MONSTER. (the name I’ve given to this condition)
As much as you would like to stay in bed and sleep for the next 6 weeks – DON’T!!!
This is allowing the depression to control you, instead of the other way around. Sleeping is a form of escape, but, unfortunately, when you wake, the problem is still there. You need to deal with it. SHOW THE MONSTER THAT YOU’RE IN CONTROL AT ALL TIMES.

2. KEEP BUSY, MENTALLY AND PHYSICALLY.
Keeping your mind busy means it won’t have time to think about the anxiety/depression. When we’re depressed or anxious it’s easy to become self-centered, concentrating only on our own problems. This is what we DON’T need. DON’T FEED THE MONSTER. Rather starve it by ignoring it.
Keeping your body physically active helps it to produce more ‘feel-good’ endorphins.

3. SUNSHINE
Get outside and soak as much sunshine into your body as possible. Drink it in and while you’re doing that concentrate on how it’s repairing your mind and body. Take it like a medicine.

4. EAT
It’s not always easy to eat when you’re depressed or feeling anxious. Choose food that goes down easily and food those appeals to you. Milky drinks and soup. Chocolate definitely improves your mood and is easy to eat. Even if you find your food difficult to swallow, remember that every mouthful is helping you on the road to recovery. Often people with anxiety suffer with stomach problems. Relaxing will ease the pain and a glass of wine or sherry is a good way to relax before a meal. Without food your condition will worsen and you’ll feel worse.
So EAT!!

5. BREATH
Get into the habit of doing breathing exercises at least once a day, more if you can remember. Breath in deeply to the slow count of 10, hold it for 10 and breathe out for 10. Repeat this exercise 10 times. I’ve found this very helpful when having a panic attack, because of the concentration it takes.

6. TAKE IN SOME BEAUTY
Find something that you consider beautiful, and spend some time each day looking at it. If you feel especially low, keep the article where you can see it. I chose fresh cut flowers in a vase and put them on my dressing table so that I could see them when I woke up in the morning. I would look at them, clear my mind and fill it with the beauty of the flowers. Concentrate on the good feeling you get when looking at them. Focus on something that makes you feel good.

7. HELP SOMEBODY ELSE IN NEED.
There’s always someone worse off than we are and always someone in need of help.
During times of depression/anxiety I have welcomed my children’s problems and sicknesses. When my help is needed I can switch off from my own needs and anxious thoughts and concentrate on whoever needs my help. Fill your mind with thoughts of others. Find an important project where you can be of help and where you feel needed. My work has helped tremendously. Who can be depressed or anxious when you’re so busy all day, and tired out at night.

8. AVOID BAD NEWS.
Remember that what you take in with your eyes and ears effects your spirit. If you are bombarding your mind with negative and bad news you won’t feel happy. Don’t feed that monster with negative things. Don’t watch the news (it’s nearly always bad anyway!) Don’t read the newspaper. Fill your mind with only good positive things. Read peaceful and interesting books, watch only comedies on TV. Mix with happy positive people.

So, remember, DON’T FEED THE MONSTER, in time it will shrivel up and die. Remember, too, that this won’t last forever; you WILL get better and once you’re better you can use your experience to help others.

I must add here that a number of years ago I became a Christian and as my faith and knowledge of Christianity has increased it has brought peace to my spirit.
I know where I belong now, I know that I have a purpose in life and I feel secure in the knowledge that God is watching over me and protecting me and above all that I have nothing to fear or be anxious about.

These are new habits to replace the bad ones, remember it takes 21 days for a new habit to take hold. So make an effort for that period of time and eventually they’ll become second nature.