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Don't Let Anxiety and Depression Let You Down!

By: Carina Karasawa

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What is Anxiety?

Anxiety is a disorder where someone becomes stressed in certain situations or places. This can come out in different levels of stress.

Some may include:

  • shyness

  • panic attacks

  • excessive fear, worry, catastrophizing, or obsessive thinking

  • unable to relax

  • rapid breath

  • racing heart

  • trauma

  • trembling or shaking, nausea or dizziness, or any other discomfort during certain situations

Anxiety is ordinary, but it can cause to change someone's actions. According to The Recovery Village, "Anxiety is one of the most common mental disorders, with 19.1% of adults in the U.S. being affected in the past year. Anxiety can begin early in life, with an average age of 11 years old, and it may range from mildly uncomfortable symptoms to severe and debilitating panic that can interfere with a person’s ability to live normally." This means anxiety is universal, but it can cause many problems in everyday life.

What is depression?

Depression is a mental disorder where someone has no hope in life or current situations and loses interest in almost everything. According to The Mayo Clinic, "Although depression may occur only once during your life, people typically have multiple episodes. During these episodes, symptoms occur most of the day, nearly every day, and may include:

  • Feelings of sadness, tearfulness, emptiness, or hopelessness

  • Angry outbursts, irritability, or frustration, even over small matters

  • Loss of interest in all normal activities, such as hobbies or sports

  • Sleep disturbances, including insomnia or sleeping too much

  • Tiredness and lack of energy, so even small tasks take extra effort

  • Reduced appetite and weight loss or increased cravings for food and weight gain

  • Anxiety, agitation, or restlessness

  • Slowed thinking, speaking, or body movements

  • Feelings of worthlessness or guilt, fixating on past failures or self-blame

  • Trouble thinking, concentrating, making decisions, and remembering things

  • Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts, or suicide

  • Unexplained physical problems, such as back pain or headaches"

This reveals that depression can change every action you take. It can ruin your mood or body.

What causes Anxiety and Depression?

Usually, anxiety and depression are caused by a past event.

Some causes for anxiety could be:

1. Drinking and Drug Abuse

Although drinking and drugs don't exactly link up, they can add to how someone's anxiety appeared. Research says, "Many teens experiment with alcohol and, in some cases, drugs. They know they shouldn’t be doing this and that their parents will disapprove. Peer pressure might also be involved. All of these factors can lead to teenage anxiety before, during, and after the experimentation. Worse, some teens will go on to become addicted to these substances, which raises anxiety levels even higher." Most of the time, alcohol and drugs don't work but when teens try them many teens may think they feel better for a little while

as their body forgets everything and gets secretly damaged by these chemicals. But the aftermath just gets worse. Plus if they get addicted it can lead to depression or suicidal attempts/thoughts/commits.

2. Hormones

Hormones can affect teen behavior and can lead to anxiety. Paradigm Treatment says, "Sometimes your teen might feel anxious, upset, depressed, and angry for no reason at all. Some of this is likely caused by hormonal fluctuations. Teenage boys are dealing with testosterone surges, and teenage girls are dealing with hormonal shifts due to menstruation. Combined with a lack of experience in dealing with these feelings and general immaturity, hormones are a recipe for stress and teenage anxiety." Teens can feel stressed even from minor issues in their daily routines.

3. Peer Pressure

Even if teens don't tell their parents or guardians, they could be pressured into doing bad things like vaping/smoking, drinking, and bullying, by their 'friends'. Research says, "Negative peer pressure can also affect mental health. It can decrease self-confidence and lead to poor academic performance, distancing from family members and friends, or an increase in depression and anxiety. Left untreated, this could eventually lead teens to engage in self-harm or have suicidal thoughts."

Some causes of depression could be:

1. Bullying

We all know that bullying can decrease someone's confidence or make someone unhappy about themselves.

this image shows how bullying can look in school

Some could be bullied for;

  • being part of LGBTQ+

  • having a disorder(s)

  • having disabilities

  • other individual needs

  • having larger weight than others

  • just being different!

And when someone is bullied, their confidence or self-esteem can decrease to the point where they might get depression or anxiety.

2. Loss

Greif and sadness from losing someone can increase higher risk of depression. According to The Healthline, "Losing a loved one can trigger intense feelings of grief. For some people, this grief can lead to depression or make underlying depression worse. You can expect to grieve and feel sad after a loss, but prolonged feelings of sadness and hopelessness could mean that you have depression." In other words, losing someone can overtake your feelings and may make you feel hopeless or empty.

3. Genes

If family a member has had depression it could cause another family member to experience the same thing or something similar. Web MD says "A family history of depression may increase the risk. It's thought that depression is a complex trait, meaning there are probably many different genes that each exert small effects, rather than a single gene that contributes to disease risk. The genetics of depression, like most psychiatric disorders, are not as simple or straightforward as in purely genetic diseases such as Huntington's chorea or cystic fibrosis."

What are some Anxiety and Depression solutions?

Anxiety and depression can be rather problematic and awful so it's best to get some help and fix it quickly before some things can get out of hand. here are some solutions that can help your teen:

Anxiety Solutions:

1. Routines and Schedules

Routines and schedules can help secure a worry-free mind. "When they have a set routine to follow, it provides them with security and purpose they may struggle to feel otherwise." says Your Teen Mag. They also say "During uncertain times, a routine offers a valuable sense of structure." This shows that routines and schedules can help because they can calm your teen from not knowing what to do next or creating a spiral of worries.

2. Exercise

It might seem surprising, but exercise can help a lot. Moving your body decreases muscle tension, lowering the body’s contribution to feeling anxious. research reveals that "Instead, a simple and accessible way to reduce the impact of anxiety is to do more physical activity. You don’t have to train for a marathon or join a soccer team (although both forms of exercise can be great). Anything from swimming in the open water, going for a long walk in the countryside, or stretching on one of the best yoga mats can be great anxiety tips to help you feel calmer." This means that exercising could even distract you, making you focus more on your exercise activity.

3. Talk to a Therapist

If you could afford it, reaching out for help from a professional is the best solution to your anxiety. Very Well Mind says, "Whether your teen has difficulty speaking in front of the class, or constantly worries bad things are going to happen, therapy could help them learn how to manage their symptoms." Therapists can help teens understand what is going on with themselves and fix their problems. You could also talk to a psychiatrist if you seek medication.

4. Finding a Hobby

Experts say picking up hobbies can decrease anxiety as it makes you focus on something and distract you from anxiety symptoms. Bustle says, "But picking up a hobby can also relieve anxiety by giving you something productive to do with your spare time, providing an outlet for anxious thoughts, and possibly even soothing symptoms." Some hobbies or activities could be hiking, coloring, painting, journaling, stretching/yoga, and more.

Depression solutions:

1. Seek Professional Help

There are many types of therapists that can help a teen with specific therapy. Mental Health America says, "Some of the most common and effective ways to treat depression in adolescents are:

  • Psychotherapy provides teens an opportunity to explore events and feelings that are painful or troubling to them. Psychotherapy also teaches them coping skills.

  • Cognitive-behavioral therapy helps teens change negative patterns of thinking and behaving.

  • Interpersonal therapy focuses on how to develop healthier relationships at home and school.

  • Medication relieves some symptoms of depression and is often prescribed along with therapy."

In other words, many types of therapy can help teens specifically for depression, and it would be significant to seek that professional help.

2. Eat well

Some people may lose their appetite and weight during the depression. Some may gain weight and overeat. According to Kids Health, "What you eat can affect your mood and energy. So with depression, you need to be sure to eat right. For most people, that means plenty of fruits, vegetables, and whole grains. Limit simple carbs and foods with added sugar, like 'junk' food or desserts. Don't go for too long without eating. Even if you don't feel hungry, eat something light and healthy. And don’t forget to stay hydrated with lots of water. Avoid sugary and caffeinated drinks when possible." It's important to eat well when suffering from depression because you could damage your body even more other than from stress and more.

4. Stay Healthy

Help Guide also says "You get a rush of endorphins from exercising, which makes you feel instantly happier. Physical activity can be as effective as medications or therapy for depression, so get involved in sports, ride your bike, or take a dance class. " In other words, moving around and getting your heart beating a bit faster in a good way can make you feel better. even taking a walk counts for a start. You should strive for 8 hours of bedtime. Too little or too much sleep can ruin your mood.

3. Don't isolate yourself

Being lonely can make you feel even worse as it can cause self-deprecation. Many people may not feel like going out or seeing somebody it can make you feel a lot better instead of staying in your shell. Help Guide says, "As you get out into the world and connect with others, you'll likely find yourself starting to feel better. Spend time face-to-face with friends who make you feel good—especially those who are active, upbeat, and understanding. Avoid hanging out with those who abuse drugs or alcohol, get you into trouble, or make you feel judged or insecure."

Find out more from these websites I used!!



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