How can I relieve depression and anxiety and get myself back to normal life?

Hello, host! I'm July, and I'm so excited to be here!

After reading your description, I have a better understanding of the question you want to ask, so I'll give you a hug in the fourth dimension!

From the problems you mentioned in your description, I can see that you're a very normal person with immediate feelings and thoughts. Modern people are under a lot of pressure, and it's totally normal to develop some problems as a result. The pace of the times is too fast, and we spend too much time immersed in work, but we can easily fix this by making time for relaxing. So, naturally, some emotional problems will arise, but we can overcome them!

You've already taken steps to release your emotions, which is great! However, it seems like you don't have much rest time or time to exercise, which can make it challenging to manage stress. It's totally normal to feel the pressure, but I'm here to support you. Let's work together to find ways to release that stress and feel better!

I've also put together a few tips and tricks to help you out of this pickle! I really hope they help you out ?

(1) Make time for yourself to relax! Work can be stressful, but you can combat that by making time for fun. If you don't give yourself some time for entertainment, you might find yourself feeling tense and overwhelmed. So, make time for yourself and enjoy some well-deserved relaxation!

(2) You can keep a diary to record the occurrence and development of your current emotions, so as to relieve your emotions, rather than shutting yourself in an emotionally repressive environment for a long time.

(3) You can absolutely make time to exercise! Even just half an hour is great, and it'll also help you sleep better that night. Plus, it's a fantastic way to relieve stress.

(4) You can chat with a close friend and express your thoughts and feelings to further relieve your current emotions, rather than suppressing them deep inside. This is a great way to let go of your stress!

(5) It's time to shift your focus! Instead of dwelling in the present, try engaging in something that will take your mind off things. It'll help you feel more in control and give you a chance to find your way out of that anxious situation.

The world and I love you so much! ?

Wishing you the very best!

Good day, my name is Dapeng.

The question can be viewed from two perspectives. One is to relieve stress in the short term and to identify an effective method of rest that will replenish one's energy. The other is to learn knowledge and enhance one's abilities over time, and to pursue a position with shorter working hours so that one has more time to manage one's emotions.

In the event of experiencing stress and a lack of sufficient rest, it is recommended to prioritize rest and relaxation. This may entail engaging in activities such as taking a hot bath or consuming milk before bed, in a manner that is both conducive to relaxation and personally satisfying. Additionally, incorporating exercise and social interaction during the weekends can be beneficial in reducing stress.

It is recommended that you engage in meditation to reduce stress in the brain and simultaneously perform physical relaxation exercises to mitigate stress in the body.

Given the inherent challenges of the work environment and the stressors that accompany it, it is reasonable to suggest that those who have already invested time in their current position may benefit from pursuing opportunities for advancement, including promotions, in order to achieve a reduction in their working hours.

Ultimately, it is necessary for individuals to engage in active learning, enhance their abilities, and accumulate the necessary qualifications to transition to a more suitable position with reduced working hours. This allows for a greater degree of autonomy and control over one's own time.

Hello, questioner. You're 37, working hard, climbing the career ladder.

At work, you are the mainstay. You are mature and experienced, and the mainstay of the unit. It seems normal to be mentally stretched as there are many things to do.

You also need to learn to adjust your mindset.

I work 10 hours a day and get home at 10. I don't have time to rest or exercise. This will affect my health.

Do some exercises during your lunch break. You can sit in an office chair and meditate. I recommend Zhang Defen's 30-minute "Huangting Meditation." Download an audio file, put on some headphones, and then relax.

Second, break down the work into tasks.

Break big goals into small plans. Each success reduces stress. Each goal brings joy. Success refreshes you.

Happiness affects your mood.

You say you're in a daze and irritable when things don't go well. You talk to yourself alone.

This is a physical reaction to stress. You can listen to music, jump, kick your legs, etc. to invigorate your body and mood.

Stay active.

I often lose interest in things. This may be due to stress, but it will adjust itself. No matter how busy you are, take a break from work, even if it's only for a few minutes.

If you can't quit your job, don't give up on your work. Things might look up again. I don't know the nature of your hobby work, so I can't give you targeted advice. If you want to read a good book, check out "Live Your Most Compelling Life." It will help you work and live happily.

Good day. I empathize with your situation. You are seeking ways to alleviate depression and anxiety and resume a normal lifestyle. Your primary stressors are work-related and the lack of a personal life. You are experiencing mental stress.

Firstly, it is evident that your mental state is not optimal. I advise that you visit the psychiatric department of a hospital for a mental health assessment to ascertain whether you have any psychological issues and their severity. This will provide you with a deeper understanding of your health condition, enabling you to take prompt action for a speedy recovery.

I note that you have sought assistance once again. It may be that you lack the support and assistance of those around you. The Yixin Community offers a Depression and Anxiety Mutual Aid Hall, where you can interact with your friends and confide your concerns. Confiding is an effective way to relieve stress.

I would then recommend that you meditate regularly in order to help you adjust your physical and mental state. If you persist in meditation for 5 to 10 minutes every day, you will find that it produces unexpected results. You may wish to try it for yourself. I do it every day and it helps me a great deal with sleep.

Further reading on the subject of psychology, whether in the form of books or audio courses, will assist you in developing a deeper understanding of yourself. You may wish to consider the following questions: What value has your current work and life brought you? What does your ideal life look like? How can you change to get closer to living the life you want?

It is recommended that you set yourself both long-term and short-term goals, work hard for yourself with both feet on the ground, and respect your own feelings. This will enable you to appreciate the meaning and value of being alive. You may also find the book "May You Have a Life Illuminated by Love" inspiring.

I hope you can overcome your difficulties soon, reflect on your current situation, and implement positive changes through learning. Best of luck.

Hello, question asker. Thanks for the question. I'm a listening therapist, Yang Quanli.

From what you've said, I can see you're feeling anxious, tired, and irritable right now. It's not easy to express your emotions when you're feeling emotional and looking for solutions to problems. I admire your honesty.

Yes, this age can be a time of high pressure. I think many people in this age group feel the same way, feeling overwhelmed by life's demands, including myself.

I'm not sure where your anxiety is coming from. Is it personal growth and promotion, marriage and family, or interpersonal relationships?

Because different anxiety sources require different ways to deal with and solve them.

Method:

When I'm feeling anxious and irritable, I usually go for a workout to blow off some steam and get rid of all my emotions.

Or, I'll do the housework, tidy and clean everything that can be organized, then take a hot shower, listen to a book or some music, and go to sleep.

Or, find a place where you can be alone, or talk it out with someone you trust. It's okay to vent a little.

Another option is to keep an emotional diary. Write down the things that make you happy or unhappy. This will help you understand what makes you unhappy, what your needs are, and what you can do about the emotion. Then, take a moment to calm down.

Sometimes, treating yourself to something sweet or going shopping is a great way to unwind after a tough day.

Before bed, try some mindfulness exercises or meditation to help relieve your emotions.

These are some of the methods I use to deal with my emotions.

I hope it works for you. No matter which method you choose, remember that you are the one who loves you the most. Give yourself permission to have emotions and to be in your current state. When emotions come up, greet them with a friendly "Hello, welcome."

I hope you have an easy day, every day! ? The world and I love you.

Good day. From your description, it is evident that you have been experiencing a challenging period recently.

1. Regarding "age anxiety," you indicated at the outset that you are 37 years of age. This is the age at which one typically enters middle age and also the period during which one is most likely to experience significant life pressures.

It is unclear what this age signifies to the individual in question; however, it appears to elicit feelings of anxiety. It may be beneficial to engage in discourse regarding the individual's sentiments and thoughts pertaining to this age, which may assist in alleviating stress.

For example, at this age, one may suddenly perceive a decline in physical condition or experience anxiety due to the absence of a stable intimate relationship. Additionally, there may be pressure from stagnating career development and the perception of being overtaken by younger individuals. Discussing one's internal experience of age can facilitate the gradual reduction of the elevated stress levels associated with it.

2. With regard to the issue of "high-intensity work," it appears that the demands of this position entail lengthy work hours and a paucity of rest periods. This is a significant source of stress, given that humans are not designed to operate for extended periods. Prolonged work hours result in a lack of recuperation time, leading to excessive energy depletion and mental fatigue over time. Furthermore, an excessive focus on work may indicate a lack of balance in one's life. Apart from work, individuals may lack the nourishment of relationships, the companionship of friends, and the rich experiences of family life. This imbalance can also contribute to stress. Additionally, there is the issue of career development. After spending over a decade in the workplace, one may encounter a career bottleneck and experience a sense of stagnation. At the same time, due to one's age, there may be a fear of being unable to find a suitable path of development if one abruptly leaves this job. This can lead to a tendency to remain within one's comfort zone rather than taking a step forward. This conflicting mentality can also contribute to anxiety.

3. With regard to the phenomenon of "lack of interest," it is important to be mindful of the following indicators: prolonged feelings of physical fatigue, a tendency towards negative and pessimistic thinking, and a lack of interest in activities that were previously engaging. In the event that these symptoms persist for a considerable length of time, exceeding a period of one month, and are not responsive to self-care strategies, it is essential to seek the guidance of qualified professionals, such as psychiatrists or psychologists.

When we are weak, we often perceive the request for external assistance as a sign of vulnerability. Consequently, many individuals tend to either endure their difficulties or place undue emphasis on self-reliance. However, the hallmark of mental health is precisely our capacity to acknowledge our own fragility and seek external support when necessary. This is a quality that not everyone possesses.

4. Regarding the concept of a "mental container," it can be conceptualized as a limited capacity reservoir analogous to a container that can continue to hold water when it is empty or half full. Our mental world can be understood as a similar "mental container." When the mental reservoir is maintained at an optimal level, our mental functions can operate effectively.

If the mental container is already near capacity, it becomes challenging to accommodate additional items. Even if items are placed in the container, they tend to spill over. This phenomenon can explain why individuals may become irritated when circumstances do not align with their expectations. When the container is near capacity, it becomes difficult to tolerate even minimal pressure. Therefore, when individuals recognize that they are prone to emotional reactivity in response to minor challenges, it may be an indication that they need to address the underlying issues that have caused the container to become overfilled.

There are numerous methods for achieving this, including undertaking a period of travel to gain perspective, regular practice of meditation or exercise, or engaging with a counselor to address unresolved emotional issues.

It is my sincerest hope that you will embrace self-love in a more profound manner.

Hello, question asker.

It's clear that the pressure from work is making you anxious and affecting your normal life.

I don't know if you're a male or female friend. When did the pressure from work start?

How long has this been going on?

In general, stress-induced anxiety produces three conditions.

The first is realistic anxiety. The workload is very heavy and it is very difficult to complete it within a limited time, leading to physical and mental exhaustion.

Anxiety caused by serious mental and physical overdraft.

The second kind of anxiety is a personalized perfection complex, where one sets excessively high standards for oneself and thus puts pressure on oneself.

This is called moral anxiety. It is caused by the superego.

The third kind is neurotic anxiety, where work pressure is just the trigger that activates one's own internal source of anxiety. There is no reason to find it, but

The body's response is precisely the adverse reaction that occurs during anxiety.

To relieve your anxiety, you must first understand the nature and current situation of your anxiety in order to target it.

You should definitely consider a professional psychiatric evaluation and diagnosis. If your anxiety is related to biology,

If there is an imbalance of hormones in the body or a functional disorder of the autonomic nervous system caused by endocrine disorders, drug treatment is the recommended course of action.

If medication is not an option, you should definitely consider taking a short vacation.

Your anxiety has already caused an overreaction and a depressive state, which is the body's signal that it needs rest.

You should also make time for some simple exercises and workouts, as they can help to reduce anxiety.

In addition, behavioral training, abdominal breathing, progressive muscle relaxation training, meditation, mindfulness, etc. will help you. The key is

You must persevere!

I highly recommend the book The Same Solution for Emotional Disorders.

I am Consultant Yao, and I will continue to support and care for you!

Good day!

From what I can gather from your description of your situation, it seems that you work long hours, up to 10 hours a day, and that you have a lot on your plate, with little time to exercise.

It might be helpful to consider some ways you can take care of yourself physically.

Given the pace of life, it can be challenging to find time to relieve stress and fatigue, which can contribute to a state of constant tension in the nerves. This may be a significant contributing factor to depression and anxiety. However, the questioner has no intention of resigning or changing jobs, which presents a unique challenge. In such cases, it's helpful to explore common methods for reducing stress, such as meditation.

One of the wonderful things about meditation is that it doesn't require a special venue or a specific amount of time. You can do it during work breaks, in five-minute, eight-minute, or ten-minute chunks. It might be helpful to find a seat where you won't be disturbed (if you're worried about interruptions from colleagues, you could consider telling them you need five or ten minutes, and that you'll get back to them right after).

Some guided mindfulness meditation courses can help you to gradually build up your practice. There are many ways to help yourself temporarily escape from the stressful and irritating work environment during meditation, to connect with your body, to find intentions that nourish your body and mind to deal with negative emotions, to give yourself self-care, and to give yourself the strength and healing power to counter depression and anxiety.

I'm not sure if the questioner works indoors all the time. If so, some body relaxation exercises that can be done while sitting in a chair, such as simple yoga stretching, might be helpful. You could try doing them in the evening before going to bed, for ten or twenty minutes, to help stretch and relax your body and mind. Because our body and mind are actually one, physical tension can sometimes lead to mental tension, and vice versa.

It may be helpful to consider that physical relaxation can also lead to mental relaxation.

Could I suggest some ways in which you might be able to help yourself on the psychological level?

It might also be helpful to consider ways of dealing with stressors. This could involve understanding what makes you feel more stressed and causes mental tension. This part of the content could be seen as mainly working for yourself on the psychological level. The psychological space is extremely complex and may require some professional knowledge and skills to be more effective.

From a temporal and energetic standpoint, it may be most beneficial to seek out a counselor who aligns with your needs and work with them to foster self-care. Interpersonal stressors can often stem from underlying personality structures, making it challenging to address these issues independently.

If your attitude or views on events and people in the workplace are a source of stress, you might find it helpful to read the book "Master of Psychology Ellis's Classic Works: Controlling Anxiety (Centennial Anniversary Edition)" published by China Machine Press. It suggests that our stressors may sometimes come from within, as well as from the outside.

When there is a discrepancy between our perception and the facts, or when our perspective is not comfortable, it can trigger a range of challenging emotions. If these emotions are persistent, they can affect our overall well-being. This book offers guidance on identifying potential stressors and offers strategies for reducing negative emotions.

It might be helpful to consider some other possibilities.

It may be helpful to consider seeking a medical and psychological diagnosis to rule out non-psychogenic causes of depression, anxiety, and mental confusion. It could also be beneficial to explore the support of trusted family and friends, such as confiding in and seeking companionship, and utilizing the strength of others to navigate challenging times.

Additionally, it is possible that depression and anxiety may result from burnout caused by the necessity of continuing to work. The 37-year-old age group may also experience a sense of being stuck in a challenging situation, similar to a camel walking in the desert. This kind of workplace path, where you walk day after day, carrying a heavy load, without seeing the end, may contribute to a sense of burnout, making the body and mind doubly tired and vulnerable. A minor issue that doesn't go as planned can lead to feelings of irritability. This may be a sign that your tolerance for this state has become very low.

It could be said that humans are a species that needs hope and a sense of meaning. In the first ten years after starting a career, people are usually full of passion, motivation and expectations for themselves. They also experience novelty, excitement and eagerness to try. Even if they don't think about the meaning of their career, the meaning is there: because hope is in their hearts. Later, they adapt, adjust, improve, become proficient and professional in their jobs. They can more or less achieve salary increases and promotions. This process has always been full of changes and a sense of achievement.

Over the past ten years, you may have reached a point in your career where you are a key member of your team but the chances of promotion are much lower than before. It can be challenging to predict how many more years of hard work it will take before you can make a breakthrough. You may feel like a camel in the desert, burdened with heavy loads, and feel that you have no other choice but to keep walking.

It may be the case that the sense of meaning has disappeared. When we are unable to understand why we should keep going, it can become a matter of necessity, and our capacity to tolerate this can be limited. This may also affect our inner expectations, enthusiasm and motivation. It is possible that we may lose interest in many things, and feel a lack of spiritual support. This could be a sign of burnout.

You might consider taking some time to reflect on your future direction. Even if you don't leave your job immediately, you can gradually explore and contemplate what kind of life you aspire to. If you can't fully achieve it all in the present, which aspects can you gradually work towards and envision as possibilities in the future? Additionally, you can align your vision with your current work. For instance, your work provides income to support you during this challenging period and can potentially lay the foundation or prepare you for the lifestyle you desire in the future.

It might be the case that when the meaning of this job becomes clearer, you will naturally make trade-offs at work, be able to reduce some work tasks and some pressure, thereby alleviating the emotions of depression, anxiety and restlessness. It's also possible that thinking about it may help you gain the possibility of other senses of meaning, so that your tolerance for work pressure can be enhanced.

P.S. Given my limited understanding of the questioner, I offer this answer based on my own speculation of possible causes. I kindly ask that you disregard any parts that do not align with the questioner's perspective. I sincerely hope that the questioner can find an effective solution and recover health as soon as possible.

I hope this finds you well. I just wanted to say that I love you and the world.