5 expert tips to combat anxiety and depression

Anxiety and depression can have a huge impact on our lives. With over 2 in 5 Australians estimated to have experienced a mental disorder at some point in their life, those living with anxiety or depression are certainly not alone.

Taking the first step by seeking support for your mental health can be life-changing. From reducing anxiety symptoms to learning effective coping strategies, working towards a healthier, happier future is within reach.

Rachel Tomlinson, a My Mirror psychologist spoke about the importance of seeking support for anxiety or depression:

“There is no shame in having anxiety or depression, or asking for support. If someone broke their leg they would readily reach out for support, but sadly we don’t always have the same acceptance for mental pain. You are not alone, and don’t have to manage by yourself.” 

In this guide, we’ll share five of Rachel’s psychologist tips to relieve anxiety and depression symptoms, and dive into how to future-proof your mental health through therapy.

1. Challenge your negative habits

Often, we fall into bad habits that are detrimental to our mental health. Rachel explains that “we can easily get into habits where we focus on the negatives, or on things that aren’t working out. This can in turn negatively influence our mood.”

By taking a step back and analysing these negative habits, we can gradually replace them with healthier alternatives. “Over time, when we make a concerted effort to look at what is working, we can start to shift the way our brain processes information from a negative to a positive outlook.”

2. Identify your triggers

Take time to reflect on past situations or environments that have left you feeling low. Once you identify triggers that may be impacting your mental health, you can learn to handle them better to minimise their impact.

“It’s very important to figure out what triggers you. It can not only help you to feel more in control of a situation, but it can also increase your self-esteem.”

This could look like setting boundaries, being prepared by developing coping strategies, or gaining a better understanding of why certain situations are triggering for you. “When you know what’s going on, you can ensure you are supported in the right way at the right time.”

3. Learn mindfulness techniques

Mindfulness is a great tool that anchors us to the present moment. “Many unpleasant feelings come up when we focus on the future. Essentially our mood is being negatively impacted by something that hasn’t even happened yet.”

Mindfulness techniques can teach us to stop these racing thoughts and bring ourselves back to the present. This shifts the focus away from any future concerns, helping us to feel less overwhelmed. Some ways to practice mindfulness include:

• Bringing your focus to your breath.
• Being present in the moment.
• Bringing your attention back to your point of focus when you notice your mind wandering.

Over time, mindfulness can help us to acknowledge our emotions better and allow our negative thoughts to pass without judgement.

4. Practice gratitude

Gratitude teaches us to appreciate what we have and to relish our positive emotions. “When we focus on gratitude it not only improves our mood, but it helps us identify what is working well and what we want ‘more’ of in our world.”

One way to practice this is to keep a gratitude journal, where you write down things in your life that you are grateful for. “Being grateful can improve our outlook on life, reminding us of our own positive qualities and strengths.” This is a great way to build mental resilience when things get overwhelming or challenging, so we can deal with adversity more effectively.

5. Build a support network

Don’t underestimate the power of human connection. Working through anxiety or depression can feel lonely, which is why reaching out to friends, family members or support groups make a powerful impact.

“We might want to portray to the people close to us that we are coping well, or we feel like a burden by sharing what we are going through. Instead, consider how you would respond to a friend who reached out to you for support – how would you treat them, what would you say or do for them? Does this differ from what you expect of yourself? Chances are you are being much kinder to your loved ones than you are to yourself. See what it feels like to offer yourself the same compassion.”

From weekly coffee mornings with friends to therapy sessions where you have someone there to listen to you, you don’t have to go through your mental health journey alone.

Build long-term support with online therapy

Want to put these strategies to use? Online therapy platforms like My Mirror can provide valuable support for clients struggling with depression or anxiety.

In therapy, a big focus is placed on psychoeducation . Therapists teach clients skills and tools to improve their mental health, so they can adapt to life’s ups and downs even outside of therapy. These skills can stay with a client for life, empowering them to stay on top of their wellbeing in the long run.

Get matched with an online psychologist at My Mirror.

Tailored support for depression and anxiety

Psychologists work together with their clients to really understand their mental health difficulties. Because the support is one-on-one, psychologists can tailor the therapy sessions to best suit each client’s goals.

Different types of therapy will be better suited to different mental health concerns. For example, “research suggests that certain types of therapy like cognitive behaviour therapy (CBT) are incredibly helpful at treating anxiety and depression. They focus on identifying unhelpful thoughts or patterns of negative responses which are impacting our mood.”

There’s a whole host of treatment methods available for mental health support. Whether you’re considering counselling, medication, support groups or online therapy, it’s important you find the best support for your mental health goals. Speak with your GP or online doctor if you are looking for mental health support or advice.

Sometimes clients who are prescribed depression or anxiety medication by their doctor or GP explore therapy alongside their medication treatment. This should always be discussed with your GP as each person is unique and will have individual responses and preferences.

Online therapy made easy with My Mirror

Are you considering online therapy to improve your mental health? Online therapy with My Mirror is convenient and easy to use, with zero waiting lists and online sessions held from the comfort of your own home.

Speak with an online GP and unlock reduced-cost therapy sessions

Get your mental health back on track and speak with an online doctor to create a Mental Health Plan. Your Mental Health Plan will not only set out a clear strategy for your recovery, but it will give you access to Medicare rebates on your psychology sessions.

Get your Mental Health plan online by requesting a call back from one of InstantScript’s online doctors. Your appointment can be bulk billed, and held online from the comfort of your own home. Let your doctor know you’re considering therapy with My Mirror and get your referral sent directly to them.

There’s no right or wrong answer to your mental health journey, only what feels best for you. The key lies in finding a solution that clicks with your unique needs.