Anxiety, stress and depression

Definitions:

Stress refers to any demand on your mind or body. Situations or events that cause frustration or nervousness can activate it.

Anxiety is a sensation of fear, worry, or discomfort. It can arise in response to stress, but sometimes it occurs without any clear cause.

Depression is a persistent low mood, impacting thoughts, feelings, and behavior, often arising from a combination of biological, psychological, and environmental influences.

While stress is usually a short-term response to external demands, anxiety is a prolonged state of unease, and depression is a significant mood disorder that can be triggered by chronic stress but involves deeper feelings of hopelessness and sadness. 

The suffering is global and increasing.

WHO data from late 2025 shows that over 1 billion people (1 in 8) live with mental health disorders, including anxiety and depression, highlighting a significant health crisis. Neuroscience research indicates that, in response to anxiety and stress, the adrenal glands release adrenaline and cortisol, preparing the body to respond. If stress and anxiety are prolonged, these hormones stay elevated, causing imbalances and disrupting the brain's mood-regulating systems, resulting in depression and anxiety disorders.

WE NEED TO COPE WITH STRESS AND ANXIETY BEFORE THEY TAKE THE FORM OF ANXIETY DISORDER OR DEPRESSION.

Do you keep too many unfinished tasks on your To Do list?

I find myself running from task to task throughout the day. I take a moment to feel good and a sense of accomplishment whenever I finish a task, whether it's completing a morning walk, making a few work calls, or ordering groceries for home. A task, big or small, when I feel accomplished, boosts my confidence and lowers my stress.

A sense of accomplishment from small things during the day. It can be beneficial for managing anxiety as it helps build self-esteem, provides a sense of control, and shifts focus away from anxious thoughts.

How do you interpret a situation?

“I'm driving my car when I notice another driver trying to cut in, honking and pressuring me to go faster. I am not good with speed, so I stick to my slow pace. He then overtakes me, making facial expressions. I start feeling anger, distress, and anxiety. I talk to myself, wondering if he's in a rush as he needs to use the bathroom. Perhaps his urgency is due to a full bladder. I feel pity for him and hope he'll find a toilet soon. I do not feel anxious or stressed but feel empathetic.”

An optimistic depiction of an event alleviates psychological distress. Through consistent practice, our mind acquires the ability to think positively effortlessly.

What is your self-talk?

“When faced with a stressful situation, I consistently remind myself that others have faced similar challenges before me, and people after me will too. I'm not the first to experience this. It will pass, just as it has for others. I notice my gut relaxing, my shoulders softening, and my breathing becoming more even.”

Positive self-talk is internal dialogue where you speak kindly to yourself, boosting mental health by increasing self-esteem, resilience, and motivation, while reducing stress, anxiety, and depression. It rewires your brain for optimism by re framing negative thoughts, managing emotions, and improving coping skills, also benefiting physical health and performance. 

Have you tried mindful presence?

“I struggled with sleep problems, frequently waking at 1am, 3am, and eventually not sleeping past 4 am. I began practicing mindfulness, starting with brief mindful eating sessions of 3 minutes and progressing to 30-minute body scans. After three weeks, I noticed an improvement in my sleep without altering my lifestyle, which amazes me.”

Mindfulness improves sleep by calming the mind, reducing stress, and shifting focus to the present. Regular practice quiets mental chatter, making sleep easier, especially when combined with good sleep hygiene; it can effectively manage insomnia by training the brain to suppress intrusive thoughts.