Managing stress, anxiety and depression

Introduction
Depression
Anxiety
Alcohol and drugs
Practical techniques

Introduction

All of us have a certain level of underlying stress. ‘Peaks’ can often be added to this baseline, when we face specific demanding events (exams, relationship break-ups).

We also each have a threshold for the stress we can cope with and remain well. When this threshold is crossed we find it harder to cope and are more vulnerable to becoming unwell. Becoming unwell may include developing depression or anxiety, which is something many of us experience at some point in our lives.

The recent NZ Mental Health Survey showed that there is a 46.6% chance for all of us that we will develop some sort of mental disorder in our lifetime. We need to develop the ability to recognise our own early warning signs, to learn skilful ways of thinking and coping and to ask for help when we need it. People often do not ask for help because of the perception that asking for help implies weakness, or the fear of lack of confidentiality.

Sadly this means many of us struggle on for years with problems which are entirely treatable.

By accessing early treatment we can become well. By increasing our resilience and coping mechanisms, it is possible to raise our vulnerability thresholds. This can help us to get well and to stay well in the future.

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Practical techniques for managing stress

Survival tips when meditating:

Be clear of your intention. Before you begin to meditate, say in your mind that you intend to be mindful for the next few minutes. Or, say that you intend to develop more compassion and loving kindness in the next few minutes.
Have a half smile on your face. It makes the experience more fun rather than hard work. You are trying to be calm and peaceful, not stressed.
When you get distracted (which WILL happen many times), be kind to yourself and say that it’s perfectly normal. Then gently and kindly bring back your attention to the object of meditation. This step is important if you are impatient or have a tendency to be hard on yourself. You are not in a competition. You are doing this to increase your happiness so learn to be easy on yourself.
If you are a beginner, try 5 minutes a day to start with. Once 5 minutes is achievable, then try 6 minutes for a few days or a week, then 7 and so on. Regular practitioners reserve at least 20 minutes daily to meditation.
Joining or starting a regular meditation group will enhance your practice.

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Guided Meditation on Mindfulness of the Breath
The breath has been one of the most common objects used for calming and meditation techniques. Vidyamala guides us in a classic mindfulness of the breath exercise. This exercise has existed for more than 2500 years and remains relevant in calming our minds. In a more profound level, it teaches us how to learn to respond to situations and not just react. Studies show that regularly practicing Mindfulness of the Breath for 2 months can result in improvement in anxiety, higher levels of contentment and calm.