How To Overcome Stress and Depression

HOW TO OVERCOME STRESS
AND DEPRESSION
CONTENTS:
Definition of stress
Definition of depression
Symptoms of stress
Symptoms of depression
Effects of stress and depression
Remedies for stress and depression
Stress :
Stress can be defined as a

state of worry or mental
tension caused by a
difficult situation. Stress is
a natural human response
that prompts us to address
challenges and threats in
our lives.
Depression :
• Depression is a common mental
disorder. Globally, it is estimated
that 5% of adults suffer from the
disorder. It is characterized by
persistent sadness and a lack of
interest or pleasure in previously
rewarding or enjoyable activities.
SYMPTOMS OF STRESS :
 Physical signs of
stress
 Difficulty breathing.
 Panic attacks.
 Blurred eyesight or sore eyes.
 Sleep problems.
 Fatigue.
 Muscle aches and headaches.
 Chest pains and high blood
pressure.
 Indigestion or heartburn.
Symptoms of depression :
Persistent sad, anxious, or “empty” mood.
Feelings of hopelessness or pessimism.
Feelings of irritability, frustration, or restlessness.
Feelings of guilt, worthlessness, or helplessness.
Loss of interest or pleasure in hobbies and activities.
 Stress and depression have become so
common these days that every second
 person is complaining about this.
When you are in depression, the energy in the
body gets drained out leaving you more
stressed and tensed.
Effects of stress and depression
• The effects of chronic, or long-term, stress can
be harmful on their own, but they also can
contribute to depression, a mood disorder that
makes you feel sad and disinterested in things
you usually enjoy.
• Depression can affect your appetite, your sleep
habits, and your ability to concentrate.
How to recover from stress and depression?
• One needs to have a strong thought in mind that you get well
soon. Recovering from depression is not an easy and it is a
slow process.
• The steps and the tips for getting out of depression is
not easy and it would also be difficult and exhausting.
• But remember, the more the things look difficult for you
when in depression, the more it will help you recover from
depression.
Exercise
• Regular exercise can increase self-
confidence, improve your mood,
help you relax, and lower symptoms
of mild depression and anxiety.
• Exercise can also improve your

sleep, which is often disrupted
by stress, depression and
anxiety.
• Exercise can provide stress relief for
your body while imitating effects of
stress, such as the flight or fight
response, and helping your body and
its systems practice working together
through those effects.
Keeping bay the negative thoughts
• You can exchange negative thoughts for positive ones.
• There are more benefits to positive self-talk than

reducing stress.
• These include a longer life, lower levels of depression, greater resistance to the
common cold and cardiovascular disease, and better coping skills for when hard
times hit.
Pamper yourself
• Taking care of your mental health is one of the best things you can do to show
self-love.
• Fresh air is often therapeutic, and outdoor adventures with the people you love can
put a smile on your face.
• Take a break from your screens and put your phone into “do not disturb” mode. No
notifications, no outside noise, and no distractions could equal peace of mind and
self-love.
• It’s easy to convince ourselves that we don’t
have time for this simple pleasure, but reading
can serve as such a great escape.
Food and diet
• Scientists have studied how diets high in sugar, simple carbohydrates, and fatty
foods affect how you feel.
• Many found some link between these unhealthy eats and

depression.
• Your best bet: a well-balanced diet with plenty of fruits, vegetables, whole
grains, and lean protein.
• Include more citrus fruits in your diet.
• Try adding more beans, eggs, chicken, leafy greens etc. in your diet.
Sleep enough
• Most adults need 7 to 9 hours of sleep each night. Practicing good sleep hygiene along
with stress-lowering tactics can help improve your quality of sleep.
• Delegate responsibility. Often, having too many responsibilities can lead

to stress.
• The brain needs some relaxation in order to get back to normal
mode.
• If you feel like you have mood
swings, go for a short power
nap.
Encourage yourself and
acknowlwdge
No matter how much ever you do every day, give
yourself a tap for you are a step closer to your
goal.

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HOW TO OVERCOME STRESS

Stress can be defined as a

• Exercise can also improve your

• There are more benefits to positive self-talk than

• Many found some link between these unhealthy eats and

• Delegate responsibility. Often, having too many responsibilities can lead

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