Thank you for asking such an interesting question. We can focus on three areas:
- Management of external stresses
- Modifying our own expectations and personality.
- Lifestyle issues.
Management of External Stresses
With regard to the management of external stresses, it would be ideal if we can space out our life events. I recently saw a patient who got married, pregnant, bought a new car, shifted house, and signed up for a MBA all within 6 months.
Her marriage ran into a lot of difficulties and she sank into depression. It would have been much better, for instance, if she could space out the events better so that she and her husband can have more time to adjust to changes in her life.
I also notice that many people live far away from their workplace and they report that the most stressful aspect of their life is worrying about being late for work as the road conditions can be unpredictable. So if they can look into the travel and commute issue, they will feel less stressed on a daily basis.
Modifying our own expectations and personality.
For the second point, I notice that many people who are depressed or anxious tend to set high expectations for themselves and others. For instance, they set high goals for themselves like wanting to get a perfect score for their major exams.
It would help if we can learn to accept things that are not perfect as the world is definitely not a perfect one and many things and events are beyond our control.
Anxious people also tend to catastrophise events around them. For instance, when a minor event happens (e.g, getting a grade B for a subject, rather than a grade A), they would think of the worst-case scenario and that they are doomed to fail. Oftentimes, it is our own thoughts that frighten us.
Our Lifestyle
With regards to lifestyle issues, I would include tips and suggestions like:
- Having 6 to 8 hours of sleep a night—give sleep priority and do not sacrifice it for gaming, watching movies and shows
- Pay attention to your diet— eat healthily, and have balanced meals
- Spend quality time with family members and loved ones— put effort to bond emotionally with others and have a strong social support system
- Exercise regularly— 5 to 6 times a week
- Do not smoke, drink alcohol, or take illicit substances
- Pursue a hobby
- Consider having a religion and spend time pursuing it
Depression and anxiety are not easy things to go through. Here are some reading resources for you if you are going through a tough time:
The Complete List Of Resources To Help Someone In Singapore With Depression (2020)
A Psychiatrist Explains How Depression Is Diagnosed And Treated In Singapore
