Бесплатный фрагмент - Do not worry, and worry

Introduction

Welcome to the world of «Overcoming Anxiety and Depressive States!» If you feel that anxiety and depression are gripping you, then this book is your gateway to liberation and well-being! I know that sometimes life can seem gray and heavy, but you are not alone in your battles. I have created this book to provide you with practical strategies and tools that will help you overcome anxiety and depression. I want you to be able to ignite the fire within yourself and once again experience joy and the energy of life! The goal of this book is to give you not only knowledge but also powerful skills that will enable you to independently manage your emotions and achieve psychological balance.

I will teach you how anxiety and depression affect your life and what strategies will help you overcome them. You will learn to control your emotions and develop skills in emotional self-regulation. I will show you how to change negative thought patterns and fill your mind with positive thoughts. You will discover how to enhance your self-esteem and self-confidence so that you can overcome any obstacles that come your way. But that’s not all! I will help you develop individual strategies for maintaining mental health and well-being. After all, each of us is unique, and your path to recovery will be entirely special.

I will support you every step of the way and help you find the tools that work for you. And remember: you are not alone! I will provide you with information about available resources and professional assistance that may be useful to you. Together, we can overcome anxiety and depression and reach a new level of happiness and well-being!

And most importantly, this book contains unique examples from Marilyn Monroe’s life about her ways of overcoming anxiety and depression.

So let’s embark on this thrilling journey of overcoming anxiety and depressive states. Your bright future awaits you!

And now, it will be your motto — Do not worry, and worry!

Chapter 1

«l am restless and nervous and scattered and jumpy — a few minutes ago I almost threw a silver plate — into a dark area on the set — but I knew couldn’t afford to let wave out anything I really felt in fact I wouldn’t dare because I wouldn’t stop at that maybe. Just before that I almost threw up my whole lunch. I’m tired. I’m searching for a way to play this part I am depressed with my whole life since I first remember».

Marilyn Monroe

She experienced anxiety

Anxiety is a state of heightened internal tension, worry, and apprehension. It can manifest as physical symptoms (rapid heartbeat, sweating, etc.) as well as psychological manifestations (feelings of anxiety, constant anxious thoughts, etc.).

Depression Depression is a state of lowered mood, feelings of emptiness, despair, and hopelessness. It can manifest through a loss of interest in previously enjoyable activities, changes in appetite and sleep patterns, difficulties with concentration and problem-solving.

Anxiety is associated with excessive worry and apprehension, while depression is linked to lowered mood and feelings of hopelessness.

Anxiety can cause physical symptoms such as tension, restlessness, and uneasiness, while depression manifests through apathy, loss of interest, and emotional decline.

Anxiety is usually a short-term state, whereas depression can last for an extended period, sometimes for months or even years.

Signs of anxiety may include unexplained worry, inability to relax, concerns about the future, increased irritability, physical symptoms like headaches or stomach problems.

Signs of depression may include loss of interest in previously enjoyable activities, constant feelings of fatigue and lack of energy, changes in appetite and weight, sleep problems, feelings of despair and thoughts of death.

How does anxiety and depression affect our mental and physical well-being?

Anxiety and depression can impact sleep quality. People suffering from anxiety may experience insomnia and have difficulty falling asleep or waking up during the night. People with depression may experience either insomnia or excessive sleepiness and long sleep durations.

Anxiety and depression can lead to a sense of chronic fatigue and lack of energy. Individuals may feel weak and lack motivation to carry out daily tasks.

They can also cause physical manifestations such as chest pain, headaches, digestive issues, increased heart rate, and muscle tension.

People experiencing anxiety or depression may have changes in appetite. Some may become excessively hungry and overeat (compulsive overeating), while others may lose interest in food and experience loss of appetite (anorexia).

Anxiety and depression contribute to a lowered mood, feelings of sadness, and hopelessness. Individuals may experience emotional discomfort, constant sadness, and a diminished sense of joy in life.

People with anxiety and depression may have difficulties with concentration, memory, and decision-making abilities. They may experience slower thought processes and challenges with planning.

Anxiety and depression can negatively affect self-esteem and self-confidence. Individuals may suffer from low self-worth, feelings of inadequacy, and guilt.

They also impact interpersonal relationships. People may struggle with communication, frequently experience irritability, and distance themselves from others.

Prolonged stress and negative emotions associated with anxiety and depression can have a detrimental effect on the cardiovascular system. This can lead to an increased risk of developing cardiovascular diseases such as hypertension, heart attacks, and strokes.

Persistent stress and negative emotions associated with anxiety and depression can weaken the immune system. This makes a person more susceptible to infectious and inflammatory diseases and hinders the recovery process.

Anxiety and depression can affect cognitive functions such as memory, concentration, and decision-making. Individuals may have difficulty retaining information, slower reaction times, and problems with making decisive actions.

Anxiety and depression can have a negative impact on productivity and job performance. Individuals may struggle to focus, have decreased motivation, and difficulty meeting deadlines.

About her…

«One experiance which I have not analized objectively nor will I probably be able to occured one evening — the past night we had spent together my being in a bitchy withdrawn mood the evening was rather weary and weighted with almost a distrust of him & his relation to this other girl which I at first would only aproach (and not to accept in a very roundabout manner so that we parted rather cooly and abruptly making no plans to meet eeeretly the next night, I being the romantic estheticl soul I am believed that like some great lover he would know I was waiting for him unfortunaly he did not appear and I began to berate him & myself — myself for being unrealistic a mean undomonstretive and for allowing myself to care in a situation I felt I had been drawn into and then forced to grow with first by he then by my consious being slowly falling into the habits which my actions set».

Marilyn Monroe

Based on the given excerpt, some assumptions can be made about Marilyn’s feelings:

1. Irritation and petulance: Marilyn acknowledges that she was capricious and irritable that evening. She likely felt some frustration or dissatisfaction that could have influenced her mood.

2. Distrust: Marilyn expressed some distrust towards her partner and his relationship with another girl. This indicates that she may have felt jealousy or anxiety about their relationship.

3. Romantic expectations: Marilyn believed that her partner would understand that she was expecting him the following evening. This suggests that she had romantic expectations and hoped for a continuation of their meeting.

4. Upset and self-criticism: Since her partner didn’t show up, Marilyn began to scold both him and herself. She felt upset, possibly due to disappointment and a sense of foolishness, weakness, and lack of conviction in her actions.

5. Gradual adaptation to the situation: Marilyn mentions that she became accustomed to this situation and her partner through the subconscious, which formed habits based on her own actions. This may indicate that she gradually became accustomed to such emotional situations and developed her reactions based on her experience.

Overall, based on the excerpt, Marilyn may have felt disappointment, jealousy, anxiety, distrust, and upset in her relationship with her partner. She also had a critical attitude towards herself and her actions, possibly experiencing a sense of foolishness and weakness.

Practical part

Exercise 1. Write definitions of anxiety and depression.

Take a sheet of paper or open a document on your computer.

Write the heading: «Definition of Anxiety and Depression.» Under the heading, provide the definitions of anxiety and depression in your own words. Try to describe each concept in a way that is understandable and easy to grasp.

Provide examples or analogies to complement the definition and help understand the essence of anxiety and depression. Review your writing and make sure the definitions are clear and accurate.

Example completion of the exercise:

Definition of Anxiety and Depression. Anxiety — a state of internal tension, worry, and unease that can manifest as physical symptoms (e.g., rapid heartbeat) as well as psychological manifestations (feeling anxious, restless thoughts). For example, imagine you have an exam upcoming. You may feel anxiety due to the anticipation of difficult questions and fear of receiving a poor grade.

Depression — a state of decreased mood, feelings of emptiness and despair, which can lead to a loss of interest in previously enjoyable activities and physical symptoms (fatigue, appetite changes). For example, imagine you have lost a close friend. It can evoke a deep sense of sadness and despair that you struggle with for a long time.

Exercise 2. Research and record signs of anxiety and depression.

Again, take a sheet of paper or open a document on your computer. Write the heading: «Signs of Anxiety and Depression.»

Under the heading, create two sections — one for signs of anxiety and one for signs of depression.

In each section, list the signs that correspond to anxiety or depression. For example, for anxiety, it could be «unexplained worry» and «nervousness,» and for depression — «loss of interest in previously enjoyable activities» and «constant fatigue.» For each sign, try to provide additional explanations or examples to help understand how they manifest in practice.

Chapter 2

The second chapter is dedicated to understanding the symptoms of anxiety and depression. We will examine both the physiological and emotional manifestations of these conditions.

Physiological and emotional symptoms of anxiety:

Physiological symptoms of anxiety include increased heart rate, sweating, trembling, a feeling of pressure in the chest, and difficulty breathing. This is due to the activation of the sympathetic nervous system and the release of stress hormones such as adrenaline and cortisol.

Increased heart rate occurs in response to stress, anxiety, or a potential threatening event. It may be accompanied by a sense of excessive worry and threat.

Sweating — the nervous system is activated, causing the secretion of sweat to cool the body.

Tremor may occur as a response to high excitement or fear, causing shaking in the hands, legs, or other parts of the body.

Anxiety can cause constriction of blood vessels, leading to a feeling of pressure and difficulty breathing.

We will also discuss the emotional symptoms of anxiety, which include restlessness, tension, nervousness, apprehension, fear, and a sense of loss of control. Let’s consider how these emotions affect our behavior and ability to cope with daily tasks.

Feeling of constant worry, anxiety, and the possibility of something bad happening.

It’s possible to experience constant tension and nervousness without any apparent reason.

Response to real or imagined threats, which may be accompanied by panic attacks or phobias.

There may be a feeling that life situations are too complex and uncontrollable.

Physiological and emotional symptoms of depression can also vary from person to person, and their manifestations can be different. They may include the following:

Excessive sense of fatigue and exhaustion, despite having adequate rest.

Loss of appetite or, conversely, overeating.

Various bodily pains, including headaches, muscle aches, and other forms of physical discomfort.

Insomnia or sleepiness, as well as disrupted sleep or difficulty falling asleep. We will also discuss symptoms of depression such as sadness, despair, indifference, loss of interest in previous hobbies, low self-esteem, and thoughts of death or self-harm.

How to cope?

To cope with the symptoms of anxiety and depression, several factors should be considered.

1. Seek professional help: It’s important to discuss your symptoms with a doctor or psychologist to receive recommendations and support.

2. Social support network: Share your experiences with trusted individuals. Having support and understanding from those around you can help cope with anxiety and depression.

3. Take care of your physical health: Regular physical exercise, healthy eating, and adequate sleep can lead to improved mood and reduced symptoms.

4. Self-management: Learn relaxation and breathing techniques, meditation, yoga, or other methods of stress relief. These practices can help manage anxiety and reduce stress levels. This may include deep breathing, progressive muscle relaxation, visualization, meditation, or the use of calming herbal teas and remedies.

5. Support medication intake: If prescribed medication by a doctor, follow their recommendations and do not stop taking it without their consent. Regular medication intake can help cope with the symptoms of anxiety and depression.

6. Avoid excessive burden: Try to take breaks and allocate time for rest and leisure activities. Set healthy boundaries and pay attention to your needs.

Unable to cope alone

Now let’s consider situations when it is necessary to seek medical help.

1. If symptoms of anxiety or depression do not improve or worsen over a prolonged duration, it may be a sign of a more serious mental disorder, and professional help is necessary.

2. If you have thoughts of self-harm or suicide, immediately seek help from a doctor or call a local helpline or emergency service.

3. If you have accompanying physical problems, such as unexplained weight loss, heart problems, or chronic pain, it is important to consult a doctor for diagnosis and treatment of possible medical causes.

4. If the symptoms of anxiety or depression cause significant discomfort, suffering, or impact your ability to function normally, it is important to seek help from a doctor for assessment and treatment.

It is important to remember that each person is unique, and reactions to anxiety and depression may vary. When experiencing symptoms that bother you, it is best to consult a doctor for an individual evaluation and treatment recommendations.

Practical part

Exercise 1. Create a list of your own symptoms of anxiety and depression.

You need to make a list of symptoms that you personally experience when feeling anxiety or depression. Then, indicate the frequency and degree of influence of each symptom on your life.

Example:

Worry often arises, strongly affects my concentration and ability to perform tasks.

Tremor sometimes occurs, slightly affects my behavior.

Feeling of fatigue often arises, greatly affects my energy and motivation.

Exercise 2. Keep a mood diary for a week.

You will need to keep a mood diary for a week, noting your emotional state and events that may cause mood changes. You should record your emotions throughout the week and pay attention to any anxious or depressive states you experience.

Example:

Monday: I feel tired and down. It may be related to a heavy workload.

Tuesday: I have anxious thoughts and worries. There was an important interview today.

Wednesday: Suddenly, I feel anger and irritation. There was a conflict with a colleague at work.

About her…

In her letters and notes, Marilyn Monroe described her emotional fluctuations and mood, which indicated her anxiety and depression. In one of the letters, she wrote about her constant feeling of loneliness and inability to find true meaning in life. These writings serve as vivid examples of her inner state.

Marilyn Monroe often acknowledged her severe depression after divorces from Joe DiMaggio and Arthur Miller. She described feelings of alienation, pain, and disappointment. Her depressive state sometimes led her to refuse work and isolate herself from the outside world.

Quotes from Marilyn Monroe’s life that confirm her specific problems.

«It’s far better to be unhappy alone than unhappy with someone — so far».

Marilyn Monroe

«I’m selfish, impatient and a little insecure. I make mistakes, I am out of control and, at times, hard to handle. But if you can’t handle me at my worst, then you sure as hell don’t deserve me at my best».

Marilyn Monroe

Chapter 3

How to Relax?

Breathing Exercises and Deep Relaxation Techniques

The practice of meditation is a powerful tool for enhancing emotional well-being and developing emotional intelligence. It allows us to consciously face and accept our emotions, as well as cultivate the ability to self-regulate and reduce stress levels. Meditation is a form of practice that requires dedicating some time each day to sit on our «quiet island» and find inner peace.

One of the primary methods of meditation for improving emotional well-being is mindfulness meditation. In this practice, we sit in a comfortable position, close our eyes, and focus on our breath. Every inhalation and exhalation becomes the object of our attention. We approach each moment of breathing, perceiving it with full presence. When our mind wanders, we notice it and bring it back to observing the breath. Such practice helps us become more mindful and diminishes the influence of distracting thoughts on our emotional state.

Another effective method of meditation for enhancing emotional well-being is loving-kindness meditation, also known as metta meditation. In this practice, we sit in a comfortable position, concentrate on our heart area, and silently repeat phrases aimed at cultivating compassion and benevolence. This practice promotes the emergence of positive emotions, the creation of more harmonious relationships, and the assurance of our well-being.

Additionally, one of the options for meditation to improve emotional well-being is body scanning. In this practice, we pay close attention to each part of our body, starting from the head and ending with the toes. We notice sensations, tension, or relaxation in each area of the body.

Progressive muscle relaxation

Progressive muscle relaxation is an effective technique designed to release tension and relax our body. This technique is based on the principle of systematically tensing and relaxing muscles, which helps us become aware of and release physical tension, as well as reduce stress and anxiety levels.

To start practicing progressive muscle relaxation, find a comfortable and quiet environment, sit or lie down in a position that is comfortable for you. Then, close your eyes and focus on your breath, bringing your attention to your body.

Begin with the muscles of your right leg. Consciously tense the muscles of this leg and hold the tension for a few seconds. Feel how the muscles of your leg tighten and then slowly relax them, releasing all the accumulated tension. Notice the difference between the tense and relaxed state of the muscles.