Anxiety and Depression: Symptoms, Self-Care Tips, and Physiotherapy Support

Living with anxiety and depression can feel overwhelming and isolating. These common mental health conditions affect millions of people worldwide, but with the right strategies and support, managing and overcoming them is entirely possible with the right support. Most people don't think of physiotherapy when it comes to treatment for anxiety and depression. Here, we will explore the symptoms, provide self-care tips, and explain when physiotherapy can help your journey toward better mental health.

Common Symptoms of Anxiety and Depression

Anxiety:

• Excessive worry or fear about everyday situations

• Restlessness or feeling on edge

• Irritability

• Muscle tension, especially about the neck, shoulders, and sometimes the middle and lower back.

• Frequent headaches.

• Difficulty concentrating

• Sleep disturbances (trouble falling or staying asleep)

Depression:

• Persistent sadness or a low mood

• Loss of interest or pleasure in activities once enjoyed, such as exercise or sport.

• Changes in appetite (eating more or less than usual)

• Fatigue or lack of energy, you don't feel like exercising.

• Feelings of worthlessness or excessive guilt

• Difficulty concentrating or making decisions

• Sleep disturbances (insomnia or oversleeping)

Tips for Self-Management and Self-Care

Stay Active: Regular physical activity can significantly improve your mood and energy levels. Even a short daily walk can make a difference. Having support, for example, an exercise buddy, someone to encourage and guide you, and even help you with a programme, can really help.

Maintain a Routine: Establishing a daily routine can provide structure and a sense of normalcy. Try to wake up and go to bed at the same time every day. You may not have to get up, or you can hit the snooze button again, but it is often better to get up and get going. Sometimes, doing things without thinking too much can help you get going.

Connect with Others: Social interaction is crucial. Reach out to friends or family members, join a support group, or consider talking to a therapist.

Practice Mindfulness and Relaxation: Techniques such as meditation, deep breathing exercises, and yoga can help calm your mind and reduce stress. We often include breathing relaxation exercises to help patients take control of musl

Healthy Eating: A balanced diet rich in fruits, vegetables, and whole grains can improve your overall well-being. Avoid excessive caffeine and alcohol, which can exacerbate anxiety and depression. Inflammation within the body and brain is thought to cause or exacerbate mental health problems, so it is best to avoid pro-inflammatory foods like refined sugars, processed vegetable oils and any processed food.

Get Enough Sleep: Prioritise good sleep hygiene. Create a relaxing bedtime routine and ensure your sleep environment is comfortable. So much has been written about the importance of sleep. However, it can be hard to sleep if you are feeling anxious, and a lack of sleep can make you feel more anxious. Breaking this cycle can be challenging, and you may need to get some help from your GP or a sleep therapist.

Limit Screen Time: Reduce exposure to screens, especially before bedtime, to help improve sleep quality and reduce anxiety. I'd also recommend being careful what you consume, especially on social media, which is known for making us feel anxious, depressed and also stressed.

Set Realistic Goals: Break tasks into smaller, manageable steps and celebrate your achievements, no matter how small they may seem. Focus on one thing at a time and avoid multi-tasking.

When to Seek Physiotherapy Treatment

If anxiety or depression is affecting your daily life and self-care strategies are not enough, it might be time to seek professional help. Physiotherapy can play a crucial role in managing these conditions by addressing the physical symptoms often associated with mental health issues. Quite often, improving how your body feels and functions can significantly affect and improve your mood.

Physiotherapy Techniques for Anxiety and Depression

Advice and Education:

• Pain Management Education: Understanding the connection between mental health and physical pain can help manage symptoms more effectively.

• Posture and Mobility: Good posture and mobility can alleviate physical discomfort, improving overall well-being.

• Load Management and Activity Pacing: Learning how to balance activity and rest can prevent burnout and physical strain, which can exacerbate mental health problems.

• Lifestyle Factors: Advice on sleep hygiene, nutrition, and stress management can support overall health.

Therapeutic Exercises:

• Pain Management: Gentle exercises can reduce tension and pain, helping to alleviate anxiety symptoms.

• Mobility and Movement Control: Improving flexibility and control can boost confidence and reduce physical symptoms of depression.

• Strength and Function: Building physical strength can enhance mental resilience and self-belief.

• Posture Improvement: Exercises to correct posture can reduce physical discomfort associated with anxiety and depression.

Medical Acupuncture and Dry Needling:

• Pain Relief: These techniques can help deactivate myofascial trigger points and reduce muscle tension, commonly associated with anxiety and stress.

• Decreasing Muscle Tension: Regular sessions can help manage muscle tension and chronic pain associated with anxiety and depression.

• Effects On The Brain: Medical Acupuncture has been shown to help with relaxtion and well-being due to certain central regulatory effects triggered in different parts of the brain, such as the limbic system and the hypothalamus.

Contact Us for Support

If you or someone you know is struggling with anxiety or depression, remember that help is available. At Physiotherapy with LorraineCarroll & SimonCoghlan, we are here to support you on your journey to better mental and physical health. We will work with you to develop a personalised treatment plan that addresses your unique needs.

Contact Us Today:

• Website: www.lcscphysiotherapy.com.au

• Phone: 0735328605

• Address: Suite 2, 24-26 Gloucester Road, Buderim, 4556

• Online Bookings: Book an Appointment

By Simon