Struggling with Stress and Depression? There’s a 15-Minute Solution for That!
If you feel stressed or depressed, there’s help available. The best part? It takes less time than watching an episode of your favorite sitcom! Just take 15 minutes out of each day and perform these simple exercises to reduce your stress and depression within one month.
Get yourself a stress ball
Stress can take its toll on both your physical and mental health, but it doesn’t have to control you. Stress balls are a great way to relieve anxiety without having to expend much energy or money. If you get one of these and keep it on your desk at work, when things start feeling too stressful, simply squeeze away and focus on something other than what’s bothering you. After a while, you might find that your stress levels have reduced overall thanks to these little rubber balls!
Stress and depression are real, everyday problems for many. But even though they’re common, we still don’t talk about them much in public forums. The stigma surrounding mental health makes it difficult to open up about your personal struggles, especially when you feel as if no one can relate to your experience.
While there are many online self-help and therapeutic platforms that allow you to process what you’re feeling and experience solidarity with others who share those feelings, there is something special about getting outside and moving around in fresh air that seems to work better than even these tried and true methods of helping yourself get through stressful times.
If a gentle walk doesn’t sound like something that would help settle your nerves, we’ve got an alternative solution—or rather, 15 alternatives
Add music to your day
If you struggle with stress and depression, listening to music could be just what you need. Music therapy has been used for centuries to treat mental health disorders; it promotes positive moods, can help reduce anxiety,
and may even decrease symptoms of depression. A 2005 study from University College London found that patients who listened to music in addition to their usual care program experienced significantly reduced symptoms of stress and depression compared to patients who only received treatment as usual.
This is because people with psychiatric disorders typically have lower dopamine levels than healthy individuals—music triggers an emotional response that stimulates production of dopamine, which helps improve mood and feelings of happiness. It also activates parts of your brain related to reward processing, making you feel happy after listening.
Try guided meditation
Guided meditation can help you take control over stress and depression. And it’s something that can be done anywhere and any time: in your car, before bed, even on your lunch break.
A lot of people struggle with staying in touch with their mental well-being throughout their day, and guided meditation allows you to do that while also getting rid of all of those nagging doubts like Am I doing it right? or I have too many things to do—should I stop now? When you have time, be sure to try out one of our free short meditations.
This is called meditation, or mindfulness, as it’s also known. And even though you might be skeptical about how effective something like that can be, recent research shows that as little as 20 minutes of guided meditation can improve your mood considerably. Don’t believe us? Here are some of those same studies in their own words:
One study on participants who had suffered from depression found that 8 weeks of daily meditations decreased depressive symptoms and resulted in an increase in life satisfaction levels. Another study found that meditating regularly increased both self-esteem and life satisfaction, while decreasing stress levels among young adults over a 12-week period.
Make time for self-care
Loneliness, stress and depression are some of our worst enemies, as they make us feel more depressed and low-energy. It’s no secret that there’s an epidemic happening out there, with high rates of suicide, substance abuse, burnouts and sleep problems. And we can only guess how many people don’t get help because they think they don’t deserve it or that self-care is selfish.
Despite what you may have heard in mainstream media or been told as a child (that self-love is narcissistic), when you take care of yourself first you have more love and energy to give to others without worrying about losing your sanity while doing so.
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