Dealing with Depression

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Dealing with Depression

By: Terry Burgess, America’s Mid-life Coach for Men with Upward MC

The Anxiety and Depression Association of America (ADAA) reports on its website that Anxiety disorders affect over 40 million (18.1 % of the population) of Americans ages 18 and over and is the #1 most common mental disorder.

These disorders are highly treatable.  However, only 36.9% of those with these disorders seek and receive treatment.  It is very common those individuals with anxiety disorders also may suffer from depression.  The ADAA reports that nearly 50% of those diagnosed with depression also have been diagnosed with anxiety disorders.

However, as these numbers continue to rise the evidence also shows that many Americans do not have the access to medical and mental health professionals to help them deal with these disorders.  This is mainly because of a lack in numbers of mental health professionals and decreasing mental health care benefits in insurance.

I would like to share 6 free actions you can do to help control anxiety and depression in your life. These actions include:

Make time for yourself – You need to take at lease 1 or 2 “time-outs” of at least 15 to 30 minutes each day for yourself to do hobbies and activities that interest you.

Exercise – Studies have shown that individuals who exercise at least 5 days each week for a total 30 minutes or more of cardiovascular exercise (Walking or jogging) per day show a positive correlation in improving their mental and physical health.

Maintain a Positive Attitude – We all have negative events and influences in our lives. However, learn to find the positive in those events by reframing them and being grateful for the lessons you learn from them.

Journaling – Put down in writing daily the episodes of positive and negative events.  Then go back and read them each month to find out what are your anxiety and depression triggers.  You can then make actionable changes in your life to head off these episodes.

Get Involved in your Community – Volunteering in activities and organizations can help you find outlets to help control your anxiety and depression.  This is through the personal interactions as well as the sense of accomplishment of helping others.

Talk with friends or Hire a Coach – Sometimes all we need is one or two close friends that you trust and confide in to be confidential and trustworthy to listen and give you nurturing constructive feedback.

I hope that you will challenge yourself to add one or more of these action items in your life if you suspect you may have anxiety and/or depression in you your life.

However, if your depression or anxiety worsens or begins to approach the level of self-harming or suicide, please see professional help immediately.

Please feel free to contact me for a complimentary 45-minute coaching session.  I can help you develop a simple starting point plan to help you get on the road from your “mid-life crisis or challenges” to your “mid-life rediscovery and renovation” for your life.  You can visit to schedule you complimentary coaching session!

 Coach T is a Personal Leadership and Mid-life Coach with Upward MC in Benton, Kentucky.  He can be contacted via e-mail at or by phone at 270-493-0967. His website can be found at


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