Depression is caused by a complex combination of structural and chemical changes in the brain. And while multiple factors contribute to these changes, stress is a significant trigger.

Stress and depression have what is known as a bidirectional relationship. This means that stress can cause depression, and depression can cause stress, making each other worse.

Sometimes making small changes in behaviour can break the stress cycle and mitigate a downward spiral into a severe depressive episode.

Breathing Exercises for Stress.

Breathing techniques, referred to as natural tranquilisers for the nervous system, are readily available free tools for stress management.

Different forms of breathing are connected with different emotions. When we feel content, our breathing is regular deep and slow and when angry or anxious, short, shallow, and irregular.

By changing our breathing patterns, we can alter how we feel.

Slow, deep breathing stimulates the vagus nerve. This nerve that runs from the brain stem to the abdomen forms part of the parasympathetic nervous system, responsible for the body’s “rest and digest” mode.

There are several common breathing techniques. The 4-7-8 method, for example, forces the mind and body to focus on regulating the breath rather than focusing on your worries.

4-7-8 is a simple technique. Why not give it a try?

Inhale through the nose for four seconds. Hold your breath for seven seconds. Exhale through the mouth for eight seconds. Repeat until you feel the stress subside.



Meditation can take on many different forms and differ from practice to practice. Overall, meditation involves the state of being aware of and engaged in the present moment.

Numerous studies have shown that meditation is an effective stress-management tool and, when practised regularly, reduces negative thoughts and improves depression.

A technique popular for reducing stress is visualisation meditation. العاب كازينو اون لاين Visualisation is focused on imagining positive scenes that generate feelings of relaxation, peace, and calm. قوانين لعبة الروليت

Many people use visualisation meditation to boost their mood, reduce stress levels, and promote inner peace.

Low impact exercise

The stress and depression experienced by people with mood disorders are often accompanied by extreme fatigue, making exercise low on the list of priorities.

But here’s the good news. Even relaxing pastimes that require gentle physical activity can be helpful.

Movement improves blood flow and the body’s ability to use oxygen, directly affecting the brain.

Plus, engaging in repetitive motion activities like walking, cycling, or swimming shifts the focus from your mind onto the rhythm of your movements.


Taking Time Out

Taking time out to relax is essential for mental wellbeing. And we are not talking about an extended vacation.

Taking a breather to wind down a little during a busy workday can reduce stress.

Making time for yourself to participate in activities that distract your brain from life’s pressures should be a priority.

This can include physical activity like fishing or hiking or simply heading outdoors to enjoy the sun and fresh air.

Take up a craft hobby, learn a musical instrument or immerse yourself in gardening.

Every minute that distracts you from the stresses in your life is worth it.

There is no magic bullet for a mood disorder, but combining multiple tools at your disposal, like eating a healthy diet, keeping a good routine and embracing behaviours that reduce stress, will help manage symptoms.