Stress, Anxiety and Depression are common causes of concern almost every person experiences it in his lifetime.

1. STRESS, ANXIETY & DEPRESSION
‫التوتر‬
‫والقلق‬
‫واالكتئاب‬
FAKHRUDDIN AHMED

2. Definition & Meanings
STRESS
A state of mental or emotional strain or tension resulting from adverse or very
demanding circumstances. A feeling of extreme worry, sadness, or pain. A situation in
which you are suffering or are in great danger and therefore in urgent need of help:
ANXIETY
An uncomfortable feeling of nervousness or worry, fear or worry about something that is
happening or might happen in the future. Eagerness to do something.
DEPRESSION
Feelings of severe despondency and dejection. It is a state of low mood and aversion to
activity. It can affect a person's thoughts, behavior, motivation, feelings, and sense of
wellbeing.

3. MOST COMMON STRESSERS
COMMON STRESSERS THAT CAUSE STRESS & ANXIETY
● Interpersonal relationship problems such as conflicts, illness/death of a
loved one, divorce, abuse, romantic partner, family, parents etc.
● Financial difficulties
● Environmental adjustments, leaving home
● Academic difficulties
● Time management and organization difficulties
● Traumatic event
● Substance abuse
● Eating disorders

4. MOST COMMON CAUSES OF DEPRESSION
FACTORS
● Life events
● Personality
● Medical treatments
● Substance-induced
● Non-psychiatric illnesses
● Psychiatric syndromes
● Historical legacy

5. SIGNS OF STRESS & ANXIETY
SIGNS OF PHYSICAL CONCERN
● Deterioration in physical appearance including deterioration in
grooming, hygiene
● Sudden weight loss
● Excessive fatigue/ sleep disturbance/poor concentration
● Alcohol or other drug abuse (red or swollen eyes, disorientation,
smelling of alcohol)
● Self-injurious behavior
● Irritability
● Muscle tension
● Restlessness

6. SIGNS OF STRESS/ANXIETY (CONTD)
SIGNS OF PSYCHOLOGICAL CONCERN
● Direct or indirect statements by such persons of their intention to harm
themselves or others
● Direct or indirect statements that suggest hopelessness or worthlessness, and/or
suicidal or homicidal idealization
● Self-disclosure of personal distress that could include family problems, financial
difficulties, grief, domestic violence, being stalked, sexual assault, hate crimes,
eating disorders, substance abuse, panic attacks, phobias, and/ or depression
● Tearfulness
● Excessive worry, anxiety, fear, or panic
● Change in relationships (e.g., withdrawn, more animated than usual, excessive
dependence on others)

7. SIGNS OF STRESS/ANXIETY (CONTD)
SIGNS OF SAFETY CONCERN
● Unprovoked anger or hostility
● Making implied or direct threats to harm self or
others
● Exhibiting erratic or unusual behavior
● Peer expressions of concern
● A gut-level reaction that something is wrong

8. SIGNS OF DEPRESSION
GEMSICAPS
GUILT: Feeling of guilt about some imaginary wrongdoing
ENERGY: Decreased energy
MOOD: Depressed mood
SLEEP: Increased or decreased sleep
INTEREST: Decreased interest in general activity
CONECENTRATION: Decreased ability or desire to concentrate
APETITE: Changes in appetite. May increase or decrease.
PSYCHOMOTOR: May exhibit agitation or retardation.
SUICIDAL IDEATION: Showing appreciation or inclination towards suicide.

9. HOW TO RELIEVE STRESS & ANXIETY
Stress and anxiety are common experiences for most people. In fact, 70% of
adults in the United States say they feel stress or anxiety daily.
FIRST AND FOREMOST ADVICE IS TO SEEK MEDICAL &
PROFESSIONAL HELP IF THE SIGNS OF DISTRESS AND ANXIETY
GET SERIOUS AND OUT OF HAND.
There are some home remedies which can be relied upon as long as the
subject feels himself in control and can follow the suggested measures.
Some of these remedies are given in the following slides

10. HOW TO RELIEVE STRESS & ANXIETY (CONTD)
1. Exercise
Regular exercise can help lower stress and anxiety by releasing endorphins
and improving your sleep and self-image.
2. Supplements
Certain supplements can reduce stress and anxiety, including omega-3 fatty
acids, green tea and lemon balm.
3. Aromatherapy
Aromatherapy can help lower anxiety and stress. Light a candle or use
essential oils to benefit from calming scents.

11. HOW TO RELIEVE STRESS & ANXIETY (CONTD)
4. Reduce your caffeine intake
High quantities of caffeine can increase stress and anxiety. However, people’s
sensitivity to caffeine can vary greatly.
5. Spend time with friends and family
Having strong social ties may help you get through stressful times and lower
your risk of anxiety.
6. Humour
Find the humor in everyday life, spend time with funny friends or watch a
comedy show to help relieve stress.

12. HOW TO RELIEVE STRESS & ANXIETY (CONTD)
7. Discuss your concerns.
Talking with a trusted friend helps relieve stress and may provide a more
positive perspective on your situation. This may lead to healthy plan of
action.
8. Use stress management and relaxation techniques.
Visualization techniques, meditation and yoga are examples of relaxation
techniques that can ease anxiety.
9. Learn to relax.
Your goal is to lower your heart rate and blood pressure while also reducing
muscle tension.
10. Make sleep a priority.
Do what you can to make sure you're getting enough sleep to feel rested. If
you aren't sleeping well, see your doctor.

13. HOW TO RELIEVE STRESS & ANXIETY (CONTD)
11. Dietary adjustments
The mineral magnesium helps muscle tissue to relax, and a magnesium
deficiency can contribute to anxiety, depression and insomnia.
Inadequate intake of vitamin B and calcium can also exacerbate anxiety
symptoms. Make sure your daily diet includes foods such as whole-grain
cereals, leafy green vegetables and low-fat dairy products. .
12. Structured problem solving
Some people with anxiety disorders are ‘worriers’, who fret about a
problem rather than actively solve it. Learning how to break down a
problem into its various components – and then decide on a course of
action – is a valuable skill that can help manage generalized anxiety and
depression.

14. HOW TO RELIEVE DEPRESSION
MEDICAL AND PROFESSIONAL HELP IS RECOMMENDED FOR
TREATMENT OF DEPRESSION.
However following actions are also advised:
● Aerobic exercises.
● Mindfulness is a type of meditation in which you focus on being intensely
aware of what you're sensing and feeling in the moment, without
interpretation or judgment. Practicing mindfulness involves breathing
methods, guided imagery, and other practices to relax the body and mind and
help reduce stress.
● Vocational Rehabilitation
● Social skills training
● Positive Thinking
● Alms & Sadaqa

15. HOW TO RELIEVE STRESS, ANXIETY & DEPRESSION
ON THE LIGHTER NOTE
Remember :F U N and F A S T
F: Fresh Food, Fresh Fruit. Fresh Air U: Unprocessed or least processed. N: non-addictive
A: Active. Be active in all aspect of live.
S: Sleep well at least 8 hours a day.
T: Temperate. Be a temperate, moderate and mild person.

16. Q & A
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