There’s more than 11, but for the sake of brevity, I’m going to write about 11 ways to create anxiety and depression.
One of the main things people worry and fight about is money. Not having it and how it is spent. You don’t have to spend a dime to build chronic anxiety or depression though.
Here is what I have noticed over the years as to how my clients have upset the apple cart and created anxiety and depression for themselves.
1. Worry about everything! Or obsessively worry over one thing.
You probably guessed that one. Do you ever stop over-thinking? Most worry is based in the premise that we want to know we and the world are safe. When we worry about something in the future, we’re often filtering thoughts through a belief system that was built in our past.
Just because you’re going on a first date in a few days, doesn’t mean that you’re nervous about that new person or that you might do something lame. It’s because you remember what it’s like to feel rejected.
We have all had rough times. And none of us will be perfect in NOT filtering through past belief systems. So, a little overthinking will happen with most of us.
However, if you’re dealing with chronic worry or overthinking, your fight or flight system slowly breaks down and years later (sometimes less), you can’t shut your mind off.
Guess what? Nip it in the bud now! Before it’s harder to manage without higher doses of drugs or those self-sabotaging behaviors like overeating and drinking.
If you have a to do list in your head or on paper and you don’t seem to get much done, then you have a problem. Procrastination tends to have at its core – perfectionism. Although I have also found the belief system in some people – “if I finish this, more will be expected of me.”
Either way, procrastination causes anxiety, especially if others are depending on you to produce your share on a project.
Maybe you wait till “the last minute” to finish a project for work. Adrenaline can be quite addictive. But allowing that to happen too often will also break down your nervous system and you’ll eventually begin to have trouble.
I’ve written in the past about making a “have done” list rather than a to do list. Many times this is helpful for me because my mind builds a belief system that I have finished tasks most of the time. I get more things done than I used to.
3. Go ahead and smoke.
Yes, smoking causes anxiety. If you’re a smoker, you have probably built a belief system thinking it helps you relax. Getting away or taking a break and breathing is actually helping you take the edge off.
A few years back, I researched and wrote about how smoking could be a cause of mental illness. You can Read it here.
Two separate research studies found that the results were inconclusive as to which started first – smoking or panic disorder (Bi-polar disorder was also studied.)
When you smoke, you’re actually inhaling excitotoxins. These excite the nervous system, yet you’ve conditioned yourself to think you’re relaxing. Using tobacco causes anxiety, depression, panic, or even bi-polar disorder to creep in and eventually wreak havoc on your nervous system.
I’m offering a free online hypnosis session for quitting smoking later this month. Check it out here.
4. Eat lots of junk food.
Many parents realize that they can’t let a lot of sugar hang around for their kids (or themselves) as it can cause their kids to run around with way too much energy! Same is true for adults.
If you eat a lot of junk like chips, candy, and soda, you’re feeding your body inflammation and excessive stimulants which in turn will later burn out your nervous system but also other parts of your body.
This is true for coffee too. Some people are more sensitive to it than others, but if I drink more than a couple of cups in the morning, I will find that I have the jitters the rest of the morning. That’s not good. Even temporary results can have accumulative results.
5. Let your boss and co-workers excessively dump on you.
Wow! I know what this is like. I used to work at a job that was so toxic, my doctor actually told me if I didn’t leave my job, I was going to die. My body had started breaking down to the point that it couldn’t handle stress anymore and I needed to take a break. A few days later, I collapsed at my desk and went out on a medical leave.
Working for a boss that micromanages is so destructive to the ego. Or the opposite, the boss that gives you a project but gives no direction or expectation. Didn’t you realize – you can read minds?
Some people that I have met with tell me stories of workplace bullying. It’s bad enough kids experience it in school, but really, at work, too, when your over 30? It’s not even legal, yet people allow themselves to be dumped emotionally. Eventually, the body wears out and you find yourself on 2 or more medications. Sound like anyone you know?
I’m not telling you or anyone to quit their job, staying at a job you hate is just one way to jack up your nervous system and feel like crap.
6. Complain to everyone about everything.
This is similar to #1 – worry about everything. Complaining can have some validity to it if you don’t overuse it. I’ve written about this here. When you chronically complain, you heighten the stimulation of your nervous system and it eventually lands you in the doctor’s office – and possibly with few or no friends. Loneliness can cause anxiety and depression, as well.
7. Don’t get enough sleep
Not getting enough sleep can make you worry about not getting enough sleep. You begin to worry about your health, your job, your family. You’re not sure where the energy is going to come from just to drive yourself to the grocery store (so maybe you pick up some fast food or order from a delivery service.)
The Anxiety & Depression Association of America (ADAA) found research claiming that lack of sleep is often found in most psychiatric disorders. It also found that people with chronic insomnia are at risk of developing an anxiety disorder.
8. Get too much sleep
Oversleeping is often a sign of depression. A study investigated in US Scientists found that people with depression and hypersomnia had:
- More severe depression
- Higher rates of suicide planning and attempts
- Higher rates of impulse control disorder
These people were also more likely to be taking psychiatric medications.
9. Be a co-dependent
Living in co-dependence is very destructive to yourself and the other person. I get numerous amounts of calls from people who are calling for services for a spouse, parent, sibling or friend. Sometimes the actual person they are calling for is sitting right next to them.
I know, right?
Even though the intention is good, I have learned the hard way that these people will NEVER show up for a session and the person actually calling is enabling the person to be dependent on them.
Co-dependency can go deeper than that though. It often means you’re a people pleaser. That’s exhausting! Most of my weight loss clients are people pleasers. They bend over backwards to take care of their families. There’s nothing wrong with taking care of your family. When you do it at the expense of your mind and body, then it becomes a problem. You will eventually get sick. You will eventually gain weight and sometimes not know why you can’t get rid of it.
That’s where hypnotherapy comes in. Usually a belief system has been built from childhood and we can update to help make yourself as important as everyone else. It DOESN’T make anyone else less important. You can still dote on your family but, you can also take care of yourself too. Because if you’re well and have good energy – without having to eat lots of sugar, caffeine, or drugs – then you can really be their for your family when you need to be and in top shape. Doesn’t that sound better?
10. Stay in a job you hate.
This is an offshoot of number 5. Again, I’m never going to tell you to quit your job. Sometimes a person hates a really good job because of the people around them or they’re in a bad situation in another part of their life.
If that’s not you and you hate your job, it’s you’re fault that you’re anxious, depressed, grumpy, hating life, etc.
Never give up on getting into something better. Some people procrastinate because they don’t think there’s anything better or they aren’t good enough.
Again, hypnotherapy can help with that. One of my specialties is helping people build courage to take a leap of faith in themselves. We build up your self esteem and confidence, and I support you and coach you into your transition.
Yes, some excitement will be involved. However, you’ll be in charge of how you feel and not the other way around.
11. Keep a belief system about yourself that just isn’t true.
Most of our belief systems about ourselves had their beginning before the age of 9. That’s one reason we struggle with transitioning out of them – we think they are normal and we don’t know anything else. A lot of negative emotions have their roots in anxiety and depression – emotions like, shame, anger, guilt, and acceptance.
These and other emotions can get stuck in the body. Just like food metabolizes in your body, emotions have to metabolize too. If you’re experiencing pain or disruption anywhere in your body, there is probably a stuck emotion along with it. By “unsticking” the emotion(s), you can make better choices for yourself, relieving tension and anxiety.
There are several ways to cause your fight or flight system to go haywire. By addressing issues preventatively, you can keep yourself from a lot of grief. If you’re currently dealing with anxiety or depression, you can learn to take control of it instead of it controlling you.
You have the power of taking the initiative to get more in control of yourself. Trying to control the outside world will just frustrate you more and make healing take longer.
What are some things that have stressed you or made you anxious? What remedies have you tried and did they work?