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How to Overcome Anxiety and Depression Naturally: 5 Strategies for Sustainable Wellness

Learn the natural, healthy, and holistic strategies for dealing with stress, anxiety and depression.

How to Overcome Anxiety and Depression Naturally: 5 Strategies for Sustainable Wellness

Learn the natural, healthy, and holistic strategies for dealing with stress, anxiety and depression.
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After watching this video, please take a pad of paper and pen and write down the mental/emotional challenges you have faced and describe the person you hope to become when you overcome them.
Once you have watched this lesson, download the free app Insight Timer: https://insighttimer.com/ Set the timer duration for either 10 or 20 minutes, and experiment with the different ambient sounds to find one you like. The meditation instructions are simple: Sit or lay down in a comfortable position and focus attention on your breath. Breath in deeply through your nose, filling both your stomach and chest with air at the same time, and exhale through your mouth When your thoughts begin to wander, simply and gently return your attention back to your breath. Do not get upset at yourself if your thoughts wander - it's completely natural and part of the practice - when you notice your thoughts, simply return attention back to the breath. Meditate daily, ideally first thing in the morning, and work your way to at least 20 minutes of breathing meditation per day. If you can add a second meditation session in the afternoons or evenings, so much the better. As an alternative to the timer meditation, you can listen to one of the guided meditations on Insight Timer. Take your pen and paper again and write down your experiences with meditation, and how it made you feel.
After watching this lesson, take your pen and paper and write down what playtime activity you're going to choose for yourself, and how often you're going to commit yourself to do it. Write down who you are going to choose for your playmates and why.
After watching this lesson, write down where you find community currently, or what steps you're going to take to find a supportive community of healthy, like-minded people. Here is a link to the TED talk I mentioned in the lecture. I highly recommend it: https://www.youtube.com/watch?v=PY9DcIMGxMs
After watching this lesson, write down how you plan to get out in nature more often. Are you going to incorporate it with your play and/or community activity? For me, surfing or mountain biking gets me outdoors and in nature, while getting some exercise at the same time.
After watching this lesson, write down 5 things you are grateful for in your life. In can be something as simple as being able to take a full healthy breath, or it can be something grand - it's up to you. Find a gratitude guided meditation on Insight Timer or Youtube.
Managing one's overall mode is largely about building new wellness habits that keep stress levels low and bring healthy fun, connection, and enjoyment into one's life. The final assignment is to create a schedule using your calendar of choice and input all of the methods above. Markdown when you will meditate and think/or write down a few words of gratitude, when you'll play, when you'll engage in community building activities, and when you'll get outdoors into nature.

Have you ever had panic attacks, felt anxiety, depression, overwhelming stress, or the feeling that you are losing your appetite for life in general? Are you currently struggling with challenges in your personal or professional life? Then this class is for you. In this class, we'll tackle five strategies to help you manage anxiety and depression and work towards wellness. You will explore the following methods:

  • Mindfulness Meditation
  • Play
  • Building Community
  • Being in Nature
  • Gratitude

By the end of this class, you'll have a toolkit of methods you can use to overcome anxiety and depression and build sustainable wellness. This is a holistic approach, so not every strategy will work for everyone, but my aim is that you find a strategy that works for you.

After watching this video, please take a pad of paper and pen and write down the mental/emotional challenges you have faced and describe the person you hope to become when you overcome them.
Once you have watched this lesson, download the free app Insight Timer: https://insighttimer.com/ Set the timer duration for either 10 or 20 minutes, and experiment with the different ambient sounds to find one you like. The meditation instructions are simple: Sit or lay down in a comfortable position and focus attention on your breath. Breath in deeply through your nose, filling both your stomach and chest with air at the same time, and exhale through your mouth When your thoughts begin to wander, simply and gently return your attention back to your breath. Do not get upset at yourself if your thoughts wander - it's completely natural and part of the practice - when you notice your thoughts, simply return attention back to the breath. Meditate daily, ideally first thing in the morning, and work your way to at least 20 minutes of breathing meditation per day. If you can add a second meditation session in the afternoons or evenings, so much the better. As an alternative to the timer meditation, you can listen to one of the guided meditations on Insight Timer. Take your pen and paper again and write down your experiences with meditation, and how it made you feel.
After watching this lesson, take your pen and paper and write down what playtime activity you're going to choose for yourself, and how often you're going to commit yourself to do it. Write down who you are going to choose for your playmates and why.
After watching this lesson, write down where you find community currently, or what steps you're going to take to find a supportive community of healthy, like-minded people. Here is a link to the TED talk I mentioned in the lecture. I highly recommend it: https://www.youtube.com/watch?v=PY9DcIMGxMs
After watching this lesson, write down how you plan to get out in nature more often. Are you going to incorporate it with your play and/or community activity? For me, surfing or mountain biking gets me outdoors and in nature, while getting some exercise at the same time.
After watching this lesson, write down 5 things you are grateful for in your life. In can be something as simple as being able to take a full healthy breath, or it can be something grand - it's up to you. Find a gratitude guided meditation on Insight Timer or Youtube.
Managing one's overall mode is largely about building new wellness habits that keep stress levels low and bring healthy fun, connection, and enjoyment into one's life. The final assignment is to create a schedule using your calendar of choice and input all of the methods above. Markdown when you will meditate and think/or write down a few words of gratitude, when you'll play, when you'll engage in community building activities, and when you'll get outdoors into nature.

About the instructors

Shan Carballo

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Hi friends,

My name is Shan. I grew up in Los Angeles and worked in the technology sector for most of my adult life. The most recent position I held was Director of Online Education at the Price School of Public Policy at the University of Southern California.

Four years ago I reached a turning point which marked a new chapter for me.   I started traveling the world, focusing on self-care, self discovery, and entrepreneurship.  My website https://surfplaylove.com documents that journey.  

Coming from a professional background related to online education, I thought it would make sense to share the most important lessons I learned along the way.

Thanks so much for joining me on this journey :)

Shan 

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