CONQUERING DEPRESSION How To Conquer Stress, Depression & Anxiety  by Kathleen Falken

"I'm so depressed. What can I do to get out of it?

Around 18 million US citizens suffer from stress, depression and anxiety every year and for many of them, understanding why they endure the torment is difficult to establish. As a marriage counselor and sex therapist, I have encountered many cases of depression, some mild, some in need of immediate cure.

For many people who suffer from depression, or stress or anxiety, the only way to find relief is by taking antidepressants. Sometimes they help, often they don't.

Sometimes, it's hard to cope with life. During these times, the plate is already full. Don't pile the plate higher by making major, life-altering decisions. Postpone changes at work, relationship commitments, house moves etc. until the plate is less full and control has been regained.

Chris Green, author of the highly acclaimed CONQUERING STRESS!, lists 5 important steps:

1. Take regular breaks from the firing line. Working hard without regular breaks is a great way to build up stress and tension. Make sure you have at least one 15-minute break in the morning and one in the afternoon as well as at least 20 minutes for lunch. If possible, eat lunch away from your workstation. Equally, if you have a lot to deal with in your life right now, taking a day, or a weekend elsewhere - longer if you can - to get some breathing space will really help. Even just a day away from the firing line will enable you to get some distance from the problems and help you to gather your thoughts.

2. Regular exercise can help relieve stress, depression and anxiety. Exercise releases endorphins into your system and will give you a natural boost. It will also provide you with a break from brooding and dwelling upon problems and troubles - but only if you perform the right kind of exercises. Avoid: Exercises that allow you to brood (weight lifting, jogging, treadmills) and perform exercises that require your full concentration. Competitive sports such as squash, tennis, badminton and circuit training are all excellent examples. It is important that you do not brood when you exercise because although you will be benefiting physically, you are still stressing yourself mentally and the stress, depression and anxiety will worsen.

3. Stop beating yourself up. Self-deprecation is a huge part of stress, depression and anxiety. Each time you beat up on yourself, you will erode confidence and self-esteem. Never tell yourself you're useless, worthless, stupid, hopeless, boring, ugly, and a loser. Never convince yourself that other people hate you, that others find you difficult to be around and that you're better off being alone. You would never deem it acceptable to say such things to other people and you must deem it equally unacceptable to say them to yourself. These words and phrases are powerful and they will hurt you. Accept you're not perfect and that you make mistakes - just like everybody else does - and cut yourself some slack. From this day, make a pact with me to never indulge self-deprecation ever again. IT IS UNACCEPTABLE.

4. Isolation is another problem experienced by stress, depression and anxiety sufferers. OK, there will be times when you just want your own company. During such times, you can brood over and over again on problems and events and beat yourself up for hours on end. Not good. Instead, use isolation more positively. Occupy your mind by tackling a jigsaw puzzle, a logic problem, a crossword, read a book or perform a hobby such as painting, playing a musical instrument or whatever it is you have an interest in. In this way, isolation will help you to grow instead of causing you further pain.

5. Television, radio and newspapers can all supply you with a daily hit of negativity and help lower your mood. In the main, they concentrate on the negative side of life: crime, corruption, war, scandal and natural disasters and can give you a distorted view of reality. Not to mention the amount of image manipulation they subject you to. Give yourself a break from this negative drip feed and avoid them completely for one week. You may find, like I have, that they have no place in your life after that. Trust me, you won't miss them.

Former anxiety sufferer Chris Green is the author of "CONQUERING STRESS!", the internationally acclaimed program that will help you to permanently conquer stress, depression and anxiety without taking powerful drugs. For a FREE MINI COURSE, please CLICK HERE!

For more articles on sexuality and marriage therapy, including the popular "WHAT WOMEN WANT: Her Favorite Sexual Positions," see The GoArticles of Kathlene Falken

About the Author: Kathleen Falken has been a marriage counselor and sex therapist for over 25 years. To read more about modern marriage therapy, see SAVE MY MARRIAGE TODAY! This article is taken from www.goarticles.com