14/06/2025
ANXIETY & DEPRESSION MANAGEMENT
Managing anxiety and depression involves a combination of strategies—lifestyle changes, therapy, medical support, and self-care techniques. Here’s a practical, comprehensive guide that can help:
🧠 UNDERSTANDING THE CONDITIONS
Anxiety is characterized by excessive worry, restlessness, or physical symptoms like a racing heart.
Depression involves persistent sadness, loss of interest in activities, fatigue, and changes in appetite or sleep.
They often occur together, but they are treatable.
✅ Step-by-Step Management Strategies
1. Professional Support
- Therapy: Cognitive Behavioural Therapy (CBT) is highly effective for both conditions.
Other options: Psychodynamic therapy, Interpersonal therapy (IPT), Acceptance and Commitment Therapy (ACT).
- Medication: Antidepressants (SSRIs, SNRIs) can help both anxiety and depression.
A psychiatrist can determine the right medication.
2. Lifestyle Adjustments
- Exercise: Aim for at least 30 minutes a day, 3–5 times a week.
Walking, yoga, or any activity that increases your heart rate can help regulate mood.
- Sleep Hygiene: Go to bed and wake up at the same time daily.
Avoid screens before bed; try reading or listening to calm music.
- Nutrition: Eat regular meals with whole grains, lean proteins, and healthy fats.
Limit caffeine, alcohol, and sugar, as they can worsen symptoms.
3. Mindfulness and Relaxation Techniques
- Meditation: Try apps like Headspace or Insight Timer.
Just 5–10 minutes a day can reduce stress and improve focus.
- Deep Breathing: Practice the 4-7-8 method: inhale 4s, hold 7s, exhale 8s.
- Progressive Muscle Relaxation (PMR): Tense and relax each muscle group to release physical tension.
4. Thought Management
- Journaling: Write down your thoughts and feelings to gain clarity and perspective.
- Challenging Negative Thoughts: Identify distorted thoughts and replace them with realistic ones (CBT technique).
5. Social Connection
- Talk to Someone: Don’t isolate. Stay in touch with friends or family.
- Support Groups:
Online or in-person support groups can offer understanding and encouragement.
⚠️ When to Seek Immediate Help
If you have thoughts of self-harm or su***de, seek help immediately: Call a crisis hotline; Go to the nearest emergency room.
📱 Helpful Resources & Apps
MoodTools
Calm / Headspace
BetterHelp or Talkspace (online therapy)
Greenwich IAPT (Improving Access to Psychological Therapies) service is called Greenwich Time to Talk. Their contact details are: Phone: 020 3260 1100, and Email: oxl-tr.greenwichtimetotalk@nhs.net
For inquiries or assistance, don't hesitate to contact us or drop by our store. Your health is our priority. Visit www.oasispharmacy.co.uk 📞 +44 20 3247 4243
We offer a wide range of NHS and private pharmacy services in Plumstead at Oasis Pharmacy. Visit our website or see us in-store.
