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11 Steps To Overcome Depression And Anxiety

As you know, in the 21st Century, Anxiety and Depression are of the most major and severe mental diseases. According to one article by The Washington Post, “Afghanistan is the most depressed country in the world. More than one out of five people suffer from this disorder”. 

In 2013, WHO (World Health Organization) stated that more than 615 million people are suffering from anxiety and depression. And this number is rapidly increasing across the world.

And most youngsters are suffering from mental illness because of the responsibilities, getting fired from jobs, breakups, feeling lonely, money issues, death of someone close to them, failing exams, etc. And because of this, the rate of suicide is also increasing across the world. But anxiety and depression are curable. I have mentioned steps to overcome depression.

Symptoms of Depression :

  • Problems in Sleep (like not being able to sleep or sleeping too much)
  • Change in Behaviour
  • Change in eating habits (i.e., eating too much or too little)
  • Severe Anxiety
  • Panic Attacks
  • Doing Self-Harm
  • Thoughts of committing suicide
  • Not able to concentrate

Note: Don’t take any anti-depressant medicine without consulting any doctor. 

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Steps To Overcome Depression :

1. Finding Purpose

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Finding Purpose

Most people suffer from anxiety and depression because they are feeling lonely. They don’t have any purpose or anything to do. So to overcome this you have to find something meaningful that you want to do in life. Make goals, plan things, try something new, etc. whatever gives you joy.

Summary: Do or try something that you love.

2. Plan Ahead

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Plan Ahead

If you can’t complete some tasks or you miss the deadline it also leads to severe anxiety. To make sure that this does not happen, schedule your whole day, so you will not get either confused or suffer from anxiety. It will provide you clarity on what is the most important task of your day.

Summary: Plan ahead your whole day .

3. Make Realistic Goals

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Make Realistic Goals

Have you ever tried making New Year’s resolution? If you have, you know that we make these big goals for this resolution but hardly a few people end up achieving it. The rest failed to achieve their goals.  

And due to this, people feel bad about themselves. The problem wasn’t making a resolution, the problem was making unrealistic goals. Make the goals that you can achieve. Start small then think big. And by practicing this step your anxiety level will reduce.

Summary: Make goals that you can achieve.

4. Think Of A Happy Memory

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Think Of A Happy Memory

Most people enter in anxiety or depression stage because something bad (like rejection, the downfall of the business, marriage falling apart, failing in school/college, etc.) happens with them and they are constantly thinking about it.

To overcome this, try remembering some good memories that give you joy and divert your mind from bad memories.

Summary: Stay positive and build a happy mindset.

5. Try New Hobby

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Try New Hobby

Trying a new hobby is an important factor in overcoming anxiety and depression. When you try a new hobby, you divert your mind from the painful memories which are the cause of your mental disease. Besides, you also learn some new skills which are beneficial to you.


  • Playing Sports
  • Singing
  • Dancing
  • Learn to play musical instruments 
  • Learn new Job Skills, etc.

Summary: Start doing things that you love.

6. Exercise Daily

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Exercise Daily

Just doing 5-10 minutes of exercise will be a tremendous benefit for your health. It will keep your mood fresh, you will feel much more active and alive. 

And by exercising you also lower your risk of getting any kind of severe disease in the future. 

Summary: Exercise daily will give tremendously to benefit your health.

More: 9 Steps To Maintain A Healthy Body Weight

7. Eat Healthy

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Eat Healthy

As you know which kind of food you eat, plays an important part in your life. People who are obese have more health problems.

Most people eat junk food or do stress eating when they are depressed and that has a great adverse effect on their health.

But by switching to eating healthy food like organic fruits, vegetables, etc. Also instead of drinking coffee, you could try drinking Herbal Teas.

Summary: Don’t eat unhealthy foods like fried food, junk food, and cold drinks.

More: Top 10 Herbal Tea That You Should Drink

8. Focus On People Who Love You

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Focus On People Who Love You

Some people try to impress everyone then end up getting hurt. But the thing is you should not focus on people who don’t love you, instead focus on people who love you and care about you.

These people can help you in becoming a better person. Stay away from negative people and surround yourself with people who love you.

Summary: Spend time with people who love you and care about you.

9. Sleep On Time

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Sleep On Time

As you know, the average person should sleep at least 8 hours a day. But due to the innovative technologies that we are using like a mobile phone, laptop, TV, etc. it’s hard to get a good sleep. Anxiety and depression also lead to insomnia.

People are mostly chatting or watching movies at night, and I know this sounds fun but the important point you are missing is that you are not sleeping well. 

Nowadays, the quality of Millennial’s sleep is decreasing rapidly. Because there is no fixed time for them to sleep. Sometimes they either sleep too much or too little. 

Some Millennials try to fix their problems or complete important tasks at night. But at night our brain is not at its full capacity so you should not try to complete important tasks at night. And whenever you go to bed at night, turn on airplane mode on your mobile so you will not get disturbed at night by unnecessary notifications.

Summary: Sleep according to timetable and sleep at least for 8 hours.

10. Consult A Doctor Before Taking Medicine

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Consult A Doctor Before Taking Medicine

If you have any kind of symptoms of anxiety and depression then you should consult a doctor. You should follow the prescription given by the doctor and only stop when your doctor asks you to stop. If you take any antidepressant meds without consulting your doctor, that could be dangerous.

Summary: Consult your doctor before taking any medicine.

11. Never Give Up

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Never Give Up

I know that you might feel hopeless right now. You may be tense that you are going to be the same as before but you should know that what you are feeling is the symptoms of your condition. Give yourself time for healing, and you will feel better again. 

That’s it guys for this article “11 Steps To Overcome Depression And Anxiety”. If you have any queries relating to this topic feel free to ask us in the comment section. If you want us to write an article on a specific topic, message us on our social media handles. And don’t forget to follow us so that you can get daily updates.

Summary: Don’t lose hope and give yourself time to heal.