How to Support Yourself with Depression and Anxiety

In the modern world, conditions such as depression and anxiety have become frequent companions of many people. Psychoemotional disorders can manifest themselves in various forms: from mild anxiety to deep conditions requiring medical care.

These problems affect not only the emotional but also the neurological component of the body, which makes them complex disorders that require special attention. It is important not only to recognize depression and anxiety in the early stages in order to more effectively approach treatment and support for mental health.

Neurological Basis of Depression and Anxiety

From a neurological perspective, depression and anxiety are associated with disruptions in the functioning of neurotransmitters, chemicals that transmit signals between brain cells. The main ones are serotonin, dopamine, and norepinephrine, which are responsible for mood regulation, motivation, and the ability to cope with stress.

Depression and anxiety disorders involve changes in brain structures such as the amygdala, hippocampus, and prefrontal cortex, which play a key role in processing emotions and decision making.

For example, a decrease in hippocampal volume in patients with chronic depression is associated with worsening memory and cognitive function. In people with anxiety disorders, the amygdala may become overactive, leading to a constant state of worry and panic.

Signs of Depression and Anxiety

Depression is often accompanied by persistent low mood, loss of interest in daily activities, and feelings of helplessness.

Anxious people may experience inner tension, fears about the future and upcoming events. These emotional manifestations are often accompanied by increased heart rate, increased sweating and difficulty breathing.

Patients often complain of increased heart rate, shortness of breath, increased sweating, and a feeling of a “lump in the throat.” These symptoms are often associated with activation of the sympathetic nervous system, the component of the autonomic nervous system responsible for the “fight or flight” response.

How to Maintain Mental and Neurological Health

Managing depression and anxiety requires a comprehensive approach that combines both psychological and neurological methods.

1. Self-knowledge and awareness. Keeping an emotional journal can help you better understand your internal states and become aware of depression or anxiety. 
2. Physical activity. Regular exercise promotes the production of endorphins and stimulates neuroplasticity — the brain’s ability to recover and adapt. Aerobic exercise is especially beneficial, improving blood circulation and promoting the growth of new neurons in the hippocampus.
3. Sleep routine. Lack of sleep impairs brain function, which worsens symptoms of depression and anxiety. Maintaining a sleep routine helps restore normal nervous system function.
4. Nutrition: A balanced diet rich in B vitamins, magnesium and omega-3 fatty acids supports the nervous system and improves emotional well-being.
5. Social support. Don’t avoid communicating with your loved ones and friends. Human support helps reduce stress levels and restore a sense of security. Close people often play the role of an important resource in the fight against psycho-emotional disorders.
6. Psychotherapy. If you cannot cope with the problems on your own, it is important to contact a specialist. Psychotherapy helps to better understand the causes of depression and anxiety, as well as find ways to overcome them.
7. Drug therapy. In some cases, especially in severe forms of depression and anxiety disorders, the prescription of antidepressants may be necessary. These drugs correct the imbalance of neurotransmitters in the brain, helping to improve the patient’s general condition.
8. Transcranial magnetic stimulation (TMS). A modern method of neurological treatment, which is used for resistant forms of depression. TMS stimulates certain areas of the brain with magnetic impulses, improving the patient’s condition.
9. Stress management. Try to minimize the impact of stress factors in your life. Learn to say “no” if you feel that the situation is getting out of control. Also try deep breathing, meditation and progressive muscle relaxation, which help regulate the activity of the autonomic nervous system, which is important for reducing anxiety and panic attacks.
10. Setting realistic goals. Break large tasks into smaller ones and set achievable goals. This will help you avoid feeling overwhelmed and will give you a sense of accomplishment.
11. Neuroplasticity and brain exercises. Stimulating neuroplasticity—the brain’s ability to rewire and regenerate—is essential. Regular cognitive training, such as solving puzzles, reading, and learning new skills, can improve brain function and reduce symptoms of depression.