Self Help

Islam and Resilience: Nurturing Mental Health Through Faith

Islam and Resilience: Nurturing Mental Health Through Faith

Islamic resilience

Islam and Resilience: Nurturing Mental Health Through Faith

In today’s fast-paced world, where the challenges of life can often feel overwhelming, the concept of resilience has gained significant attention. Resilience is the ability to bounce back from adversity, adapt to change, and maintain mental well-being despite life’s hardships. For many Muslims, their faith in Islam plays a vital role in cultivating resilience and promoting mental health. This article explores how Islam’s teachings and practices can contribute to building resilience and enhancing mental well-being.

Seeking Solace in Faith: One of the cornerstones of Islam is the deep spiritual connection it offers to its followers. The act of turning to Allah (God) in times of distress provides a sense of comfort and solace. Muslims are encouraged to maintain regular prayers (Salah) as a means of seeking guidance and inner peace. This practice helps individuals manage stress and anxiety, promoting a positive mental state.

Patience and Perseverance: The Quran and Hadith (sayings of the Prophet Muhammad) emphasize the value of patience and perseverance in the face of challenges. Muslims are encouraged to remain steadfast and trust in Allah’s divine wisdom. This outlook can help individuals reframe setbacks as opportunities for growth, contributing to enhanced mental resilience.

Community and Support: Islam places great importance on the sense of community (Ummah). The support and empathy offered by fellow believers during difficult times can significantly impact an individual’s mental health. Gathering for congregational prayers, participating in Islamic events, and engaging in acts of charity foster a sense of belonging that combats feelings of isolation.

Mindfulness and Reflection: Islamic practices such as meditation (dhikr) and recitation of the Quran promote mindfulness and self-reflection. Engaging in these practices can lead to reduced stress levels, increased emotional regulation, and a greater sense of well-being. Mindfulness allows individuals to stay grounded in the present moment and manage negative thought patterns.

Positive Moral Values: Islam encourages adherents to cultivate virtues such as gratitude, compassion, humility, and forgiveness. These values contribute to a positive outlook on life, better relationships, and increased emotional resilience. Practicing gratitude, for instance, has been linked to improved mental health and overall life satisfaction.

Balancing Worldly Pursuits: Islam advocates for a balanced approach to life, discouraging excess and promoting moderation. Striking a balance between material pursuits and spiritual well-being can lead to reduced stress, as individuals focus on what truly matters rather than getting caught up in the pressures of the world.

Understand your emotions: Culturally and society dictates we are told to hide our emotions, but this causes inner conflict. Islamically we should understand our emotions which makes it possible for you to manage them.

Try the new app which helps to understand our emotions but also covers the topics covered above

Conclusion: Islam offers a holistic framework for cultivating resilience and promoting mental health. Through its teachings of seeking solace in faith, practicing patience, fostering a sense of community, engaging in mindfulness, upholding positive moral values, and maintaining a balanced lifestyle, Muslims can build the inner strength needed to navigate life’s challenges. By incorporating these principles into their lives, individuals can find comfort, purpose, and strength in their faith, ultimately leading to improved mental well-being.

Want to increase your resilience and connect better with your faith. You can book a counselling appointment

Avoid Burnout in Ramadan

Avoid Burnout in Ramadan

Avoid burnout

Avoid Burnout in Ramadan

Ramadan is considered the holiest month for Muslims, a time when they devote themselves to prayer and, of course, fasting. It’s also one of Islam’s Five Pillars, and those who are able to fast, should.

As an integral part of this holy occasion, most Muslims fast from sunrise to sunset and It’s crucial to engage in proper practices to avoid burnout during this holy month.

With that said, how can devotees avoid burnout while they engage in deep contemplation and prayer during this holy month?
1. Have healthy meals.
What you eat can even affect your mood, so you must look after your diet. It has a big role to play in these last twenty days of Ramadan. 

During the month of Ramadan, Muslims only partake in two meals each day – their early morning meal (suhoor) and their evening meal (iftar). It can be challenging to adjust to this since most people are used to three main meals per day, with some snacks in-between and without it you can feel tiredness and lethargic.

To prevent this from happening and reduce the level of tiredness it’s best to eat healthy and light meals during suhoor and iftar. Engaging in a healthy diet during this holy month can give you the energy you need to get you through the day. It can also help you focus on your reflections and prayer.

A healthy diet means avoiding oily food and increasing your intake of vegetables and fruits. You can also increase your protein and complex carbohydrate intake during this time.

2. Avoid drinking caffeine.

Coffee is one of the most popular beverages in the world. It’s considered the perfect way to start the day and serves as a great pick-me-up during the afternoons when everything slows down. Caffeine is primarily responsible for this, and it can offer many benefits for one’s health.

For example, it can boost your energy levels and improve your brain function, although only temporarily. It’s also a powerful antioxidant.

However, consuming too much caffeine can lead to heightened anxiety, increased blood pressure, and digestive issues. Additionally, you can experience headaches and fatigue if you don’t get your regular caffeine fix, which can be difficult while you’re fasting.

In that case, it’s best to avoid caffeine entirely during Ramadan. This will prevent you from feeling fatigued and burnt out during this time. Instead, you can substitute caffeinated drinks with herbal tea, such as mint or chamomile.

Additionally, it’s also a good idea to reduce your caffeine intake gradually next year as Ramadan approaches.

3. Keep yourself hydrated.

Drink plenty of water after Iftar

The body consists primarily of water, so it’s essential to always keep yourself hydrated by drinking plenty of water. This is especially important while you’re fasting during Ramadan, as water can help prevent constipation and improve your overall health.

4. Take power naps throughout the day.

With both suhoor and iftar taking place either early in the day or late in the night, it can be challenging to keep yourself alert and functional during the day. After all, you’ll have to adjust your sleeping schedule during this time.

While this is a small sacrifice to make, it can still leave you feeling exhausted during the day. So, to combat this and avoid burnout, it’s best to take short naps or power naps.

Power naps can help you boost your energy levels, allowing you to tackle your tasks more efficiently, even while fasting. These naps should last around 20 to 30 minutes, just enough time to re-energize you for the day.

If this proves to be impossible in your workplace, you can sit back and shut your eyes for around 10 to 15 minutes. These short naps can help you get through the day and focus on your prayers and contemplations without burning out.

5. Do some light exercises.

Again, it can be almost impossible to maintain a high energy level while you’re fasting during Ramadan. It’s highly encouraged to engage in light exercises throughout the day.

These exercises include light stretches or even simply taking a walk. Not only will this give you an energy boost, but it can also help improve your circulation, keeping you alert even while fasting.

However, avoid engaging in too-strenuous exercises as doing so may result in you burning out even faster. You just need enough physical activity to keep you energized enough throughout the day.

6. Avoid cooking extravagate meals.

It can be time consuming and hard work making extravagant meals for Iftar. If you do this for 30 days you will be burn out. Instead plan your meals in advance something that is light and quick to make. This will be less stressful and also avoids wasting food, in addition it provides you with more time towards your spiritual goals.

So there you have it and I myself have followed the above and so far this Ramadan I have avoided the Pokaras !

The Psychological Impact of Social Isolation and Tips on How to Make This Easier

The Psychological Impact of Social Isolation and Tips on How to Make This Easier

The Psychological Impact of Social Isolation and Tips on How to Make This Easier

With the ongoing COVID-19 pandemic, more and more people are practicing social distancing and quarantining at home to protect themselves and others from the virulent virus. For those living alone, this can mean spending a lengthy amount of time being alone in their apartments or houses.

This can degrade one’s mental health, and it may even lead to increased social isolation and increased risks of serious mental health disorders. In this article, we will talk about the psychological impact of social isolation and some tips on how to make these trying and uncertain times much easier to handle.

What is Social Isolation?

Social Isolation is a state of complete or close to complete lack of interaction or contact from the outside world over a long period. This is quite different from the feeling of loneliness which is a temporary and most often involuntary lack of contact from other members of society.




Humans are inherently social animals. We have evolved to thrive and feel good when around people we trust and socially interact with them. With quarantines taking place all over the world, many people are experiencing less “real” social interaction aside from social media on the internet. However, the lower-income groups of people may not have access to the internet and social media to communicate with their family and friends.

 What are the Negative Impacts of Social Isolation?

The negative impacts of social isolation have been studied in a variety of different groups from astronauts in space, people sentenced to solitary confinement, to researchers in the frigid Antarctic region. Social isolation can wreak severe havoc on a person’s mental and also physical health. Some of its impacts are as follows:

1. Increased Risk of Depression

Numerous studies have found that social isolation is commonly associated with depression and other mental health disorders. Negative thoughts such as hopelessness and worthlessness can increase in magnitude while being socially isolated. 

  1. Can Fuel Anxiety and Paranoia

Social isolation can heavily contribute to anxiety and may even trigger panic attacks, especially during these uncertain times. Without other people to console or talk to, anxious behavior can worsen over time.

  1. Heighten Problems with Diet

Social isolation can negatively impact an individual’s diet, whether it be overeating or the loss of one’s appetite. Sudden gain or loss of weight can be severely damaging to your physical and mental health.   

  1. Problems with Sleep

Having trouble sleeping or sleeping too much is also associated with social isolation. Irregular sleep schedules can severely impact an individual’s mental state.

  1. Loss of Energy

Due to having trouble with sleep, a socially isolated individual can feel tired for most of the day and lose any motivation for doing anything productive during the day. If the individual is working at home during the quarantine, this can negatively impact his or her income.

  1. Substance Abuse

Being in social isolation can increase one’s stress levels tremendously, and this can lead to abuse of substances such as alcohol, medications, nicotine, and even drugs.

  1. Negative Physical Impacts

 Aside from negative mental impacts, social isolation is known to cause muscle aches, pains, and headaches. It can also worsen existing medical conditions. Studies have shown that social isolation is associated with increased risks of heart diseases, high levels of stress hormones, high blood pressure, and type 2 diabetes.


How to Combat Social Isolation


Being socially isolated for a lengthy amount of time can lead to deadly situations, as seen above. However, social isolation can be combatted and prevented. Here some of the ways you can stay mentally and physically healthy while in social isolation during the quarantine:

  1. Keep Active and Exercise

Exercising is one of the best ways to combat the feelings of social isolation. Numerous studies worldwide have found that exercising can help reduce stress levels by a large margin. It helps boosts endorphin production, the feel-good chemicals of our brain and reduce stress hormones such as cortisol and adrenaline. You can safely do workout routines indoors without having to go to the gym.

  1. Continue Neglected Projects

Maybe you have projects in the past that you’ve put aside. You can use the plentiful time you have at home to continue and maybe even finish them. Keeping yourself busy can help ward off the symptoms of depression due to social isolation.

  1. Try relaxation techniques, mindfulness and prayers

Relaxation can significantly reduce stress and anxiety. A study in 2019 found that college students who used mobile apps for relaxation such as call to prayer mindfulness for 10 minutes a day experienced being less depressed and anxious. Prayers which is seen as a form of relaxation also helps reduce blood pressure and lower your heart rate.

  1. Clean the House

Maybe it has been a while since your house or apartment had a thorough cleaning. That said, you want to take an hour or two to clean your entire house and get rid of unessential things you may have lying around. You might even find an item you’ve been looking for or discover something nostalgic from the past.

  1. Learn about your faith or a New Hobby or a Language

Now that we have ample time for ourselves, it is one of the best times to reflect, read the Quran and pray or learn a new hobby or a language. You can currently find plenty of apps or have Zoom get together. My children are currently engaged in Studying activities (including Islamic studies) online and have to answer questions where they get feedback, they absolutely love it.



We are living in a very scary and uncertain time, with more and more people experiencing social isolation. As humans, we require socialization to maintain a healthy mental and physical state. Therefore, knowing the effects of social isolation and the ways you can prevent them can be really helpful in making your quarantine a lot easier. Sometimes individuals are unable to cope and this is where Sakoon Counselling Services can help.


 Read our Self Help guides which cover anxiety and depression

Self Esteem: 7 Basic steps  to make a difference

Self Esteem: 7 Basic steps to make a difference

How Can I Build My Self Esteem?

(7 Basic Steps to Make a Difference)

Improving self-esteem is basically improving how you view and value yourself. While some have a high self-esteem by nature, there are also some who need to work on further developing it. After all, the lack of self-esteem is often one of the reasons why we are afraid to try out new things, and it also affects our productivity.

How to Build Self-Esteem

  1. Believe in yourself

Everything starts with believing yourself. If you, yourself, don’t believe in your own capabilities, then how can you expect others to believe in you? Instead of saying that you can’t do something, why not at least try doing it before you give up? Also, it would be best for you to develop a positive thinking so that you will not easily back out on the challenges that you will face in your life.

As much as possible, you shouldn’t also worry about what other people think about you or about what you are doing (as long as you don’t step on other people’s toes). What’s important is that you are enjoying yourself.

  1. Know what you want to do

The results would be so much better if you choose to do something because you love doing it or you are passionate about it and not because you are forced to do it. Instead of doing things just to please the people around you, you should do the things that can make you feel happy.

Also, it is important to keep in mind that you cannot please everyone no matter how much you try improving yourself. So, just because a certain someone is not pleased with you doesn’t mean that others feel the same. There would surely be someone who appreciates your efforts.

  1. Write down your strengths and weaknesses

Although you might not be good in everything, for sure, there are some areas where you are good at. So, list them all down. If you can’t think of anything, then you can ask your family and friends who have been with you for a long time.

Of course, don’t forget to list down your weaknesses as well and then challenge yourself to become better at it. When doing this, you can consider the Quran and Sunnah as your guide to help determine what you did right and what you did wrong.

  1. Spend time with people who appreciate you

In times when you don’t even appreciate yourself and the efforts you have exerted, spend some time with people who appreciate and love you. Being surrounded with people who show you that you are also someone valuable is a great way for you to start improving yourself since they can provide you great support, especially when you are experiencing difficulties

Moreover, they can also make you feel better about yourself. Whenever you start doubting yourself, think of the compliments that you have received before, and you will surely feel better.

  1. Be mindful of your appearance

This tip for improving self-esteem does not necessarily mean that you should try your hardest to be pretty, but this only means that you should at least look clean, decent, and presentable. So, wear a modest Islamic outfit. If you look good, then you would also feel good about yourself. You will also have more confidence when dealing with other people.

  1. Stop comparing yourself to others

No matter how good the people around you are, you still shouldn’t think lowly of yourself. Just because other people are able to do the things that you cannot do doesn’t necessarily mean that you are lesser than them. So, if you find yourself comparing to others whenever you use social media, then it would be best for you to avoid using it.

  1. Learn to celebrate

Accomplished something on your list? Well, no matter how big or small your accomplishment is, you should celebrate. It can be as simple as treating yourself to a good meal or buying something that you have always wanted to buy. Also, don’t forget to praise yourself for you deserve it.


There you have it— some basic tips on how to build self-esteem. Try them out and you will surely find more happiness and satisfaction as you have just overcome one of your barriers in life. However, you should always keep in mind that too much of it can also be destructive.

Depression self help part 2

Depression self help part 2

Depression self help


Depression Self Help – Part 2

We highly recommend reading our Self help Islam and Anxiety article first as this is a continuation

Anxiety and depression are two mental conditions that are often taken lightly but can be quite serious. Although they are not life-threatening, they can actually ruin a person’s life if not dealt with the right away. If you think that you have any of these two conditions and would want to know how to cope with anxiety and depression, then you may use some of the tips given above. If your condition gets out of hand, then don’t be afraid to seek medical help right away.

It’s always better to find a cure while it is still early so that it doesn’t fully take over.

Symptoms of Depression

The symptoms of depression would also fall into four categories just like anxiety.

  • For physical symptoms, you’d have poor concentration and memory, inability to eat, fatigue, and oversleeping.
  • For the thoughts, you’d often think that no one likes you, that you’re a failure, and that things won’t ever change.
  • For emotional symptoms, you’d feel upset, sad, irritable, lonely, and miserable. You’d also feel empty inside and unmotivated.
  • Lastly, you’ll have behavioral symptoms such as wanting to be alone all the time, wanting to sleep all the time, stopping all your activities, and isolating yourself.

Self-Help Tips for Depression

As anxiety and depression are often linked together, some of the mental self-help tips for anxiety, such as learning how to control negative thoughts and improve problem-solving can be used for depression as well. Some extra tips would be to:

  1. Understanding Depression

Just like in anxiety, you also need to understand depression to know what you’re up against. In a nutshell, depression is an extreme form of feeling down in the dumps or feeling low. Because of this low and draggy feeling, other feelings and behaviors start to spring out as well. Depression also relates to self perception wherein your feelings of sadness turns into a negative self-view.

  1. Learning How to Be More Proactive

When we get depressed, we often are unmotivated to do anything at all because of the low and draggy feeling. With this type of draggy feeling, we would often stop doing things and lessen productivity. With this type of situation, one of the things that we can do would be to force ourselves to do something. After all, the best motivation is from within our thoughts.

One technique is to keep a diary of activities. You must make it your goal to ensure that all your activities are met. Some may include socializing, exercising, getting a hobby, or getting to bed on time. Just make sure you have your checklist and follow it.

  1. Learning to Notice Your Own Good Qualities

This may be hard for a person with depression because depression often makes us only remember the bad things about ourselves. However, with enough practice, noticing our good qualities can become a regular habit.

To make it a habit, it’s good to jot down those good qualities everyday. Some of the things that you can write down would be:

  • Your achievements
  • Your good qualities according to your loved ones
  • Things you’re good at
  • Things you’ve helped people with
  • Compliments people give you
  • Things you can do without effort

Also, it helps by backing all of these with evidence that all you’ve written is true. For example, you can write that you’re a fast and efficient employee. Your evidence would be because your boss told you so. Write at least one of each everyday until it becomes a habit.

  1. Eating the Right Foods

Eating can also help us in fighting off depression. There are certain foods that are actually mood enhancing and may elevate symptoms. Salmon and tuna are seen to have omega-3 fatty acids that can help in stabilizing our mood. Also, leafy vegetables, citrus fruits, and chicken are good for our moods since they contain folic acid.

Also, we should never skip a meal because going hungry may just worsen the effects of the depression.

  1. Reaching Out to Your Loved Ones

Lastly, it’s always good to reach out to our loved ones. One of the characteristics of depression is that it makes us feel alone. Having loved ones who are there to support us and just be there for us makes a big difference.

Speaking to a counsellor is an effective way of overcoming depression

Self help Islam and Anxiety

Self help Islam and Anxiety

Anxiety self help


Self help Islam and Anxiety

We all experience difficulties in our life’s and as Muslims we should know that this is a test from Allah. In fact that this is something Muslims firmly believe in, that going through difficult times is inevitable.

{Do people think they will be left alone and they will not be tried? …} ( Al-`Ankbut  29:3)

And certainly, We shall test you with something of fear, hunger, loss of wealth, lives and fruits, but give glad tidings to As-Sabirin (the patient ones, etc.). Al-Baqra Verse No:155

Even the Prophet went through difficult times. For examples when his son Ibrhim passed away to the next life. The prophet felt sadness, expressed his emotions through tears and grief.

Then he wept more and said, “The eyes are shedding tears and the heart is grieved, and we will not say except what pleases our Lord, O Ibrahim! Indeed we are grieved by your separation.”  Bukhari; Book 23, hadith 1228

Allah gives us reward through affliction

It’s important to remember that as Muslims Allah has not left us but rather he wants us to get closer to him however we must also seek professional help where necessary. For example when we re ill we go to see a GP to aid recovery. Just like if you are suffering from a Mental Health condition you should seek help from a Qualified professional Counsellor that is in congruence with your faith.

Allah encourages us to seek help

Anxiety is something that we cannot escape given the adversities that we may experience everyday. Anxiety is a condition that doesn’t show itself out of nowhere. It slowly gets on us without us really knowing.

Depression is a condition that brings us down and makes us feel like life is not worth it anymore. It slowly creeps its way into our system and turns us into a kind of person who isn’t enthusiastic about life anymore.

What makes matters more alarming is that both of these mental conditions are very common in every part of the world and may inflict anyone. Fortunately, they can be overcome by knowing how to cope with anxiety and depression.

I will be discussing some of the ways on how to know if you have anxiety or depression, how anxiety leads to depression in the long run and vice versa, as well as some tips on how to overcome them. Overall we’ll discuss how to cope with anxiety and depression in the comfort of your own home.

What is Anxiety and How it May Lead to Depression and Vice Versa

What exactly is anxiety?

Anxiety is often described as an unpleasant feeling that we all experience such as always being uptight, nervous, tense or irritable. It may affect how we think and behave as excessive worry may prevent us from doing things that we need and want to do. Anxiety causes us to feel worried for a long period of time even if the worry doesn’t have any basis.

But it’s normal to worry or feel anxious about some things in life. In fact, it can often be helpful. For example, worrying about how you’ll pass your exam, driving test,  acing that interview, you then prepare yourself by studying and as a result of being motivated by that concern is good. How do you know if it is good or bad anxiety? Well according to research It’s been found that symptoms of anxiety are much more frequent when the condition known as generalized anxiety disorder (GAD) is present. General worriers tend to spend an average of 56 minutes a day worrying, while people with GAD often spend over 300 minutes a day worrying — over five times as much.

Another thing to know about anxiety is that it goes hand in hand with depression. They are two very different conditions but are often seen in tandem with each other. If you want to know how to cope with anxiety and depression, then you need to understand how one relates to the other.

Sometimes having anxiety may lead to depression because being constantly worried will drag you down, filling you with negative thoughts that eventually lead to depression. Having depression may also lead to anxiety because depression slows productivity which eventually leads to long-term worries and anxiety. Once you know how to cope with anxiety and depression, you can relax without having to worry about one condition breeding the other.

Symptoms of Anxiety

For symptoms, there are four categories of symptoms to know whether you have anxiety or not, namely: physical, thoughts, emotions, and behavior.

  • Let’s start with the physical symptoms that you may have. Some symptoms would include tension, muscular pain, dizziness, chest pain, trembling, shaking, and palpitations.
  • For thoughts, you would often ask to worry about if something bad happens, you would always look at the worst case scenario, your mind is always on alert, and you often worry all the time.
  • For emotional symptoms, you would often feel nervous, panicky, or stressed. You’d also feel very irritable and would have a short temper.
  • Lastly, you would have behavioral symptoms. If you feel like wanting not to do things you like, often pace around, get spooked easily, talk too fast, and get angry at people too fast.

Self-Help Tips for Anxiety

Now that we know more about anxiety and its links to depression, let’s go deeper into knowing the tips on how to cope with anxiety and depression. In the next two sections, we’ll be learning effective and proven methods on how to cope with anxiety and depression.

The prevention tips are split into two kinds, the mental tips, which are tips that are focused on trying to change our state of mind and the lifestyle tips which focus on lifestyle changes that may affect our mental state.

Mental Tips

  1. Understanding more about anxiety

If you want to know how to cope with anxiety and depression, you have to understand them. Let’s start with anxiety.

One thing that we should understand is that anxiety is a daily part of our lives. We experience anxiety every day when we look at our unpaid bills, when we are called to the boss’ office or before we receive our report card. The anxiety that is caused by adverse situations is known as a fight or flight response that we develop in order to help fight away the danger. This is actually an evolutionary response that our ancestors used back in the days of primal survival. However, our minds have already been accustomed or used to the fight or flight response, so even if there is no need to turn on our “survival mode,” the mind still turns it on. It is because of this that we still experience anxiety even if there is no danger but just some small adversity. In a sense, anxiety is our fight or flight response which is kicked into auto-pilot.

  1. Control Unhelpful Thoughts

What makes anxiety a danger to our mental state is the fact that when we worry about adverse situations that can be rather unrealistic. When this happens, it’s very important to know how to control these unhelpful thoughts. For example, a person with social anxiety who is about going into a room full of people may think that no one will like him or her. This is an example of a ‘worry’ feeling that really has no basis. To control unhelpful thoughts, we must first identify it.

Below are the cues to show what an unhealthy thought is:

◻ Predicting the Future

◻ Assuming What Another Person is Thinking about You

◻ Exaggerating or Blowing Situations Out of Proportion

◻ Pressuring Yourself to Follow a Societal Standard

◻Using the Outcome of One Situation as a Generalization for the Outcome of All Other Situations

◻ Labeling Yourself

When you are thinking thoughts that fall into any of these categories, it will help if you list them down. After you do, ask the following questions:

  • Does My Thought Have Any Basis?




  • What Category Does My Unhelpful Thought Fall In?




  • What Would I Tell a Friend If He or She Have This Unhealthy Thoughts?





  • What are the Advantages and Disadvantages of Harboring this Thought?







  • Is There Any Way to Perceive the Situation?







  1. Improving your problem-solving skills

Beefing up on your problem-solving skills is one very good way to help your anxiety problems. We would generally develop anxiety whenever we have problems piled in our thoughts. When these unresolved problems just pile up and pile up, we would drown in them and not solve any of them. Just think of it like getting a credit card loan– if you don’t pay the principal amount, the interest just piles up until we drown in it. In order to fix this, we have to create a system on how we can fix our unresolved issues one by one until they’re totally wiped out.

Here is a systematic outline on how to approach problems one by one:

  • Make a List of Your Problems and List them in Order of Priority
  • Identify the Problem (What exactly is the problem?)
  • Make a List of Possible Solutions for the Problem
  • Choose the Best Solution from the List
  • Create the Steps on How to Carry Out the Solution
  • Carry Out the Solution and Evaluate Whether it Worked
  • Choose a Different Solution if it Didn’t Work

With these steps, you can systematically solve each of your problems one by one.

  1. Learning how to reduce the amount of time you spend worrying

Lastly, you have to learn how to decrease your worry time. One technique to do this would be to create a “worry time”. Outside of your worry time, probably for just 20 minutes, try to take out all thoughts in your head. When you’re in your worry time, time yourself with a timer so that you can limit it. While you’re in your “worry time,” try to make up as many solutions as possible and list them down. Try to solve them again in the next worry time.


Lifestyle Tips

Those are some mental tips on how to curb your anxiety. However, for you to overcome anxiety and depression fully, there are some lifestyle changes that you need to obey, such as:

  1. Eat Well

Always eat a balanced meal curbing unhealthy processed foods, too much sweets, and too much carbs.

  1. Exercise Regularly

Regular exercise helps you emit happy hormones and create a “high” that can curb anxiety.

  1. Learn to Relax

Pick up some activities that can help you relax like sports, yoga, or meditation.

  1. Do Something You Like

One of the symptoms of anxiety is that you stop doing things that like to do. Try going back to doing what you like to do so that you can be happy.

  1. Avoid Alcohol and Drugs

Whatever you do, avoid drugs and alcohol because it won’t make your anxiety go away. It would make you even more destructive.

  1. Talk to a Loved One

Lastly, talk to a loved one. Opening up to a trusted family member or friend will help you, not only to vent out your worries but also to make you feel that there is someone there for you.

Read our next article on depression