Dr. Cali Estes - The Addiction Coach ®

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3 Ways to Combat Anxiety and Depression

anxiety and depression

3 Ways to Combat Anxiety and Depression

Are you feeling overwhelmed with symptoms of anxiety or depression? Unfortunately, anxiety and depression are common in the world we live in today. Medication, therapy, and coaching may help, but what if these negative emotions still linger?

The good news is that there are some ways that you can combat anxiety and depression naturally. So, let’s look at three surefire ways to fight those feelings of sadness and worry.

1.   Practice Self-Care Regularly

One of the best things you can do for stress, anxiety, and depression is to practice self-care. Often in the rush of life, we tend to forget to slow down and take some time for ourselves. You don’t have to take much time out either; even thirty minutes daily can help. Some self-care techniques that you can try include:

  • Yoga
  • Mindfulness and meditation
  • Journaling
  • Taking a bubble bath
  • Having your hair or nails done
  • Eating healthy
  • Getting enough sleep
  • Practicing gratitude
  • Breathing techniques or muscle relaxation
  • Running or walking


You can choose the best self-care techniques for you or a combination. For example, suppose you develop a daily habit of taking extra time for yourself. In that case, you will notice anxiety and depression decreasing over time. You can also do some of these when negative feelings occur.

If you start to feel low, then do a fifteen-minute yoga session. You can find free yoga videos online or look for a local class to join. If you eat right and get better sleep daily, you will combat anxiety and depression.

2.   Be Sure to Exercise

Getting some exercise is also a great way to combat depression and anxiety. Some researchers announced that 150 minutes of exercise a week would help reduce symptoms of depression and anxiety.

So, you need to set aside a few minutes a day to run, walk, go to the gym and work out, dance, or play a sport. If you don’t have time to dedicate every day, you could split it up over a few days. For example, if you start having anxiety symptoms, you can take off for a run, which will help calm your overthinking. Once you get sweaty and start breathing faster, you may forget what bothered you.

3.   Spend More Time Outdoors

Do you ever remember how much fun you had as a kid outside and didn’t need anything else to have a good time? Simply being in nature and smelling the flowers made you feel good. If anxiety and depression begin to kick in, head for the hills.

Even if you live in the city, take a walk to the nearest park, sit on the bench, and take in the sounds and sights around you. When you put yourself outdoors, you can decrease feelings of depression or anxiety quickly. According to a study in 2019, spending just 20 minutes outside in nature can lower stress hormones.

Stress is a precursor for anxiety and even depression. When you feel stressed, your mind may start racing; when you feel overwhelmed, you can begin to get down on yourself.

If you like reading or journaling, you can take those outside too. Reading and journaling are both excellent ways to fight off anxiety as well.


Do You Have an Unhealthy Coping Skill?


Suppose you spend more time outdoors, exercise, and spend a little time for yourself. In that case, you can reduce feelings of depression and anxiety. But have you been drinking or using drugs to combat your anxiety or depression and want help to stop? Then, reach out to The Addiction Coach, and we can set you on a path to success. We offer an alternative to traditional treatment that gets results. So reach out today at 800-706-0318 and let us help you to recover.


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