How I wish I’d had the knowledge I have today about reducing and managing my anxiety and depression when I was in my 20s and early 30s. My story could have been sooo different.
After more than 25 years of severe bouts of anxiety and depression on and off, and trying just about every solution that both medical science and natural therapies have to offer, just a handful of things have been needle-turners that got me where I am today.
Here’s a list of what’s had the greatest impact on relieving my anxiety and depression to a level that, I think, is about what a “normal” person might experience (if “normal” even exists):
- Medicine
Without a doubt, taking medicine for my disorder has had the biggest impact on reducing my symptoms. More than 20 years ago, I was diagnosed by a mental health professional in Australia with a severe anxiety disorder with depression and was prescribed a high dose of the well-known antidepressant, Zoloft. I’ve been on it ever since and have had two children, breastfed, and lived a happy and fulfilling life. Accepting that I needed medicine and taking it consistently turned my life around and gave me the balance I desperately needed to move forward.
If you’re wondering whether you might need medicine, find a mental health expert who is a medical doctor, such as a psychiatrist with experience treating anxiety and depression. Only a medical doctor can prescribe medicine.
- Talking Therapy
Years ago, when I was hospitalised in Sydney with severe anxiety and depression, the doctors told me that the best long-term recovery happens when medicine is combined with talking therapy. It took me years after starting Zoloft to find an excellent psychologist I connected with. But when I did, weekly appointments for about a year uncovered some of the root causes of my anxiety and made a huge difference.
I recommend trying different psychologists, therapists or counsellors until you find one you trust and connect with. In my case, my psychiatrist in Italy referred me to my psychologist when I moved there.
- Regular Aerobic/Cardiovascular Exercise
Many years ago, when I was first prescribed antidepressants, a wise psychiatrist told me that going for runs—even just occasionally as I was doing back then—was as powerful for my recovery from severe anxiety as the antidepressant I was taking. It took me a while to fully embrace this advice. But after reading The Power of Habit by Charles Duhigg, I realised how powerful committing to a consistent positive habit could be. Duhigg calls these “keystone habits,” which have a ripple effect on the rest of your life.
After reading the book, I made a commitment to myself to start jogging every second day for 30-60 minutes and doing lower impact strength and stretching exercises on alternate days.
I recommend committing to regular aerobic or cardio exercise 3-4 times a week. Choose activities like brisk walking, running, or swimming that require continuous movement and rhythmic breathing to keep oxygen flowing to your muscles. Do it at the same time each day to help form the habit (research shows it takes about 21 days of consistency, so commit to a minimum of 3 weeks!).
- Saunas and Cold Bathing
In recent years, alternating between saunas and cold baths has become one of my most effective therapies. There’s something almost magical about the way this combination of natural therapies act as a natural relaxant and calm my nervous system. Saunas help relax your body, improve circulation, and ease stress. On the flip side, cold bathing (or cold showers if a bath isn’t an option) wakes you up, sharpens your focus, and gives you a rush of endorphins. The alternation between heat and cold can improve resilience to stress over time and immediately leaves you feeling more relaxed.
I recommend trying it once or twice a week, starting gently if you’re new to it. Listen to your body and take it slow.
Note: Always consult with a medical professional before starting cold bathing, especially if you have a pre-existing medical condition such as cardiovascular or respiratory concerns. Cold exposure can be intense and should be approached gradually. Never practice cold bathing alone or while feeling unwell.
- Sunshine
Getting outside in the sunshine for up to an hour every day is a simple yet powerful mood booster. Sunlight helps your body produce vitamin D, which plays a key role in mental health and general wellbeing. Plus, being in natural light (even if it’s cloudy) helps regulate your sleep-wake cycle, improving your overall energy and well-being.
If you can’t get outside for long periods, even a 15-minute walk in the sun can make a difference. And don’t forget to wear sunscreen if you’ll be out longer!
These five things—medicine, talking therapy, regular exercise, saunas and cold bathing, and sunshine—have made a world of difference in my journey. They might not all work for everyone, but my objective is to set you on the path to longer-term recovery.