How to Handle Job Pressure: A Complete Guide to Managing Workplace Stress and Building a Healthy Career

 In today's fast-paced world, job pressure has become one of the biggest challenges for employees, business owners, freelancers, and professionals. Tight deadlines, increasing workloads, demanding managers, long working hours, workplace competition, and the constant need to perform can leave people feeling overwhelmed.

A small amount of pressure can improve productivity, but excessive job pressure can negatively affect both physical and mental health. It can lead to stress, anxiety, burnout, depression, sleep problems, reduced performance, and even serious health issues if ignored for a long time.

The good news is that job pressure can be managed. With the right mindset, healthy habits, effective time management, and strong communication skills, you can reduce workplace stress and maintain a healthy work-life balance.

This comprehensive guide explains everything you need to know about handling job pressure effectively.

What Is Job Pressure?

Job pressure refers to the mental, emotional, or physical stress experienced because of work-related responsibilities and expectations.

Every profession has some degree of pressure. Doctors save lives, teachers educate students, software engineers meet project deadlines, sales professionals achieve targets, and business owners manage risks daily.

Pressure becomes unhealthy when it exceeds your ability to cope with it consistently.

Common Causes of Job Pressure

Understanding the source of pressure is the first step toward managing it.

1. Heavy Workload

Too many tasks with limited time create stress and reduce productivity.

2. Tight Deadlines

Short deadlines force employees to work longer hours and increase anxiety.

3. Poor Work-Life Balance

Working late every day leaves little time for family, hobbies, exercise, or relaxation.

4. Job Insecurity

Fear of losing a job creates constant emotional pressure.

5. Workplace Competition

Trying to outperform colleagues may increase stress levels.

6. Difficult Manager or Colleagues

Poor communication, unrealistic expectations, or workplace conflicts often contribute to job pressure.

7. Lack of Recognition

Employees who work hard but receive little appreciation often feel discouraged.

8. Financial Responsibilities

Loans, family expenses, and personal financial goals may add pressure to perform well at work.

Signs That Job Pressure Is Becoming Too Much

Recognizing the warning signs early can prevent burnout.

Physical Symptoms

Frequent headaches

Back pain

Fatigue

High blood pressure

Poor sleep

Digestive problems

Emotional Symptoms

Anxiety

Irritability

Mood swings

Feeling hopeless

Lack of motivation

Work-Related Symptoms

Missing deadlines

Poor concentration

Reduced productivity

Increased mistakes

Avoiding responsibilities

Effects of Job Pressure

Ignoring workplace stress can have long-term consequences.

Physical Health

Chronic stress weakens the immune system and increases the risk of heart disease, obesity, diabetes, and high blood pressure.

Mental Health

Continuous pressure may contribute to anxiety disorders, depression, panic attacks, and emotional exhaustion.

Personal Life

Job pressure can affect relationships with family and friends, leading to misunderstandings and isolation.

Career Growth

Stressed employees often lose creativity, confidence, and motivation, affecting promotions and professional development.

How to Handle Job Pressure Effectively

1. Prioritize Your Tasks

Not every task is equally important.

Use the following categories:

Urgent and Important

Important but Not Urgent

Urgent but Less Important

Neither Urgent nor Important

Focus on high-priority work first.

2. Plan Your Day

Start every morning by writing a to-do list.

Break large projects into smaller tasks.

Completing small goals builds confidence and reduces stress.

3. Avoid Multitasking

Research shows that constantly switching between tasks reduces productivity.

Complete one important task before moving to the next.

Quality is better than quantity.

4. Learn Time Management

Effective professionals manage time instead of allowing time to control them.

Useful habits include:

Setting realistic deadlines

Using calendars

Scheduling breaks

Avoiding procrastination

Tracking progress

5. Communicate Openly

If your workload becomes unrealistic, discuss it professionally with your manager.

Most employers appreciate honest communication before problems become serious.

Avoid suffering in silence.

6. Take Short Breaks

Working continuously for hours reduces concentration.

Take a 5–10 minute break every 60–90 minutes.

Stretch your body, drink water, and rest your eyes.

These small breaks improve productivity.

7. Stop Trying to Be Perfect

Perfectionism creates unnecessary pressure.

Aim for excellence rather than perfection.

Mistakes are opportunities to learn and improve.

8. Develop Healthy Habits

Healthy employees handle pressure better.

Maintain:

Regular exercise

Nutritious food

Adequate sleep

Proper hydration

Limited caffeine

Reduced alcohol consumption

Physical health directly affects mental resilience.

9. Practice Deep Breathing and Meditation

Mindfulness exercises help calm the nervous system.

Spend 10–15 minutes daily practicing:

Deep breathing

Meditation

Yoga

Mindfulness techniques

These practices improve focus and reduce anxiety.

10. Build Positive Relationships at Work

Supportive colleagues make difficult days easier.

Be respectful, cooperative, and willing to help others.

Strong workplace relationships create a healthier environment.

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Which fruit is not good for the liver?

 

The liver is a vital organ that plays a key role in processing nutrients and removing toxins from the body. Certain foods, including some fruits, can have an impact on liver health. Here's a look at a fruit that may not be good for the liver:

1. Grapefruit: While grapefruit is a healthy fruit that is high in vitamin C and fiber, it can be problematic for people with liver disease. Grapefruit contains compounds called furanocoumarins, which can interfere with the liver's ability to metabolize certain medications. This can lead to a buildup of medication in the body, which can be toxic to the liver.

If you have liver disease, it's important to talk to your doctor about any medications you are taking, and whether grapefruit or other foods should be avoided.

It's worth noting that for most people, grapefruit is a healthy and nutritious fruit that can be part of a balanced diet. However, if you are taking certain medications, it's important to check with your doctor before consuming grapefruit or grapefruit juice.

In general, a healthy diet that is rich in fruits and vegetables can help to support liver health. Some fruits that may be particularly beneficial for liver health include:

1. Berries: Berries are high in antioxidants, which can help to protect the liver from damage caused by free radicals. They are also low in sugar, which can be beneficial for people with liver disease.

2. Apples: Apples are high in fiber and contain compounds that can help to reduce inflammation in the liver. They are also low in calories and have a low glycemic index, which makes them a good choice for people with liver disease.

3. Citrus fruits: Citrus fruits such as oranges, lemons, and limes are high in vitamin C, which is an antioxidant that can help to protect the liver from damage. They are also low in sugar and high in fiber, which can be beneficial for people with liver disease.

4. Grapes: Grapes are high in antioxidants and contain compounds that can help to reduce inflammation in the liver. They are also low in calories and have a low glycemic index, which makes them a good choice for people with liver disease.

In conclusion, grapefruit is a fruit that may not be good for the liver for people with liver disease due to its impact on the metabolism of certain medications. However, for most people, grapefruit is a healthy and nutritious fruit that can be part of a balanced diet. Other fruits, such as berries, apples, citrus fruits, and grapes, may be particularly beneficial for liver health due to their high antioxidant content and anti-inflammatory properties.

Please support my work by upvoting this article, commenting below, and sharing it with your friends. Thank you from the bottom of my heart!

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Understanding Anxiety Disorders

Anxiety disorders can have a devastating effect on those who suffer from them. Left untreated, anxiety disorders often inhibit an individual’s ability to function normally in everyday life. Anxiety disorder may also be a source of additional tension caused by the strain the condition places on personal and professional relationships. Physical manifestations in the form of illness and mental manifestations in the form of depression are often the consequences of the intense and irrational worry that characterizes anxiety disorders While new methods of treatment are being developed, the most current form of medical care involves a combination of therapy to recognize and change the mental thought processes that make anxiety disorders possible along with medication designed to minimize the chemical imbalances that may facilitate these thought processes. There are several categories of anxiety disorders, such as posttraumatic stress disorder, panic disorder, social anxiety disorder and obsessive compulsive disorder, but the most commonly diagnosed is general anxiety disorder.  

Anxiety disorders can be difficult to diagnose as the symptoms associated with them are often shared by a variety of illnesses such as depression and chronic fatigue. In the past, physicians would frequently misdiagnose anxiety disorder by associating the symptoms with other illnesses while neglecting their underlying cause. This often resulted in treatments that were either ineffective or only served to inhibit the recurrences of specific symptoms. The end result of an improper diagnosis usually entailed an increase in other symptoms that were left untreated.  

Today, there are several resources on anxiety disorders and the symptoms associated with them. An increase in medical information available through the Internet has allowed individuals to obtain facts on the diseases and disorders they could potentially be suffering from. The ability to convey the presence of symptoms to your physician can help him or her provide a more accurate diagnosis of anxiety disorders.   

With proper treatment, anxiety disorder can be controlled.  Many who have suffered from this affliction now lead healthy, productive lives as a result of their commitment to maintaining a well planned regimen.

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Understanding Depression and Menopause

As women approach midlife and menopause one of the things to be on the lookout for is depression. While menopause is not thought to be a cause of depression the two can occur at the same time. What is believed to be a cause of depression is changes in estrogen levels which occur during menopause. It is known that women are affected by depression over twice as much as men and that a family history of depression can factor into this as well.

The symptoms of depression and menopause are very similar and include sleep disorders, hot flashes,fatigue, anxiety, and irritability. Many women associate these symptoms with the changes that menopause bring, but they may be a sign of depression that needs to be understood and dealt with. There is no reason women need to suffer from depression duing menopause. It is important that they accept the physical changes happening to their bodies during this time and work with their doctor to mitigate the symptoms of menopause, but it is alaso important that they realize that depression and menopause can be mutually exclusive and both can be dealt with.

As women approach menopause their menstrual cycles begin to change and start to become unpredictable. This unpredictability of their monthly cycle is a sign of erratic ovulation. Erratic ovulation causes unpredictable releases of the hormones estrogen and progetserone leading to mood swings, forgetfulness, hot flashes and all the other symptoms associated with menopause.

Most women going through menopause feel that they are loosing control of their bodies when in fact it is just their natural reaction to the aging process. This feeling of loss of control can lead to symptoms of depression. As the symptoms of both menopause and depression worsen they start to feel that their is nothing they can do and a feeling of hoplessness falls over them. This feeling of hopelessness is a major part of depression and left untreated can lead to severe depression.

Untreated depression is a major health risk. Researchers have found that depression is linked to an increased risk of heart disease and in some cases it can lead to bone deterioration increasing the likely hood of osteoporosis and broken bones.

The treatment for dperession and menopause can follow a two pronged approach. It is important to treat not only the depression with antidepressant medications and counseling but also to treat the symptoms of menopause as well. Menopause can be treated with hormone replacement therapy where synthetic forms of estrogen and progesterone are used to even out the woman's hormone levels.

If you are a woman approaching midlife and menopause be aware that depression can be a very real side affect of the changes that will happen to you. If start to see the symptoms of depression it is best to talk to your doctor about what treatment options may work best for you.

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Understanding Mood Disorders

Its shocking to note that mood disorders these days are not uncommon. In the United States alone it is estimated that between 15 and 20 million people suffer from depressive disorders. Most symptoms of depression would be characterized as overwhelming sadness and loss of joy and pleasure in daily activities. Depression has been called the "common cold of mental illness," not indicating that symptoms of depression are mild, but because they are widespread.

Bipolar disorder is one of many types of depression that affects many individuals. More recently this disorder has been given more public light. Symptoms of this disorder often include mixed states of mania and depression. Often times during the depression phase of bipolar disorder patients are plagued with thoughts of suicide, while during the manic phase the patient has far more energy than normal. Often times they are very talkative, and experience a huge boost in self-confidence.

It is estimated that bipolar disorder affects about 2.3 million adults in the United States in any given year. A worldwide accounting of bipolar disorder in adults is alot higher. Statistical numbers of mood disorders cannot, however, descibe the pain and suffering that such ones go through.

Depression

Everyone experiences a "case of the blues" from time to time, but most often it only lasts a relativly short time. This would not be considered clinical depression, which is far more serious than a "case of the blues."

What causes clinical depression? While it is not fully understood as to all the causes of clinical depression it is noted that there are many biological and emotional factors that contribute to the development of a severe depressive disorder. It effects more than 19 million American's a year, and it is estimated that approximately 3% to 5% of teenagers suffer from clinical depression every year.

Those suffering from chronic depression often fail to realize the seriousness of their condition. Just how serious is it? It has often been linked to lack of performance, alcohol and drug abuse, severe feelings of worthlessnes and guilt, and in many cases suicide.

Often times having an empathetic friend that will lend a listening ear can bring great relief. However because the biochemical factor that is involved with the disorder it is not often realistic to rely solely on your friends listening ear.

Mood disorders such as clinical depression often have a great impact on family members. However, there are things that family members can do to help those ailing from the condition. Wholehearted support is vital when a loved one is suffering from this disorder. It is often helpful to study up on the condition and become thoroughly familiar with the disorder. This will allow ones to be able to better cope and deal with the sufferer.

Bipolar Disorder

Living with depression can be a great challenge, but the challenge is even greater when it is coupled with mania, a mood swing in bipolar disorder. Family members may often be confused as to the erratic behavior of those suffering from bipolar disorder. States Becky, "Its hard to see my brother switching from a happy person to such a sad person so suddenly. It's very hard on all of the family, we all feel helpless like there is nothing we can do."

Bipolar's effects are not just directed one way. Often times the pain is reflected inwards as well to the sufferer. The patient suffering from bipolar disorder may often be left confused at the lack of stability in their life.

What is the cause of bipolar disorder? Through several studies scientists are trying to uncover the cause of bipolar disorder. While there is no known single cause of bipolar disorder it is know that genetics plays a big part in the cause. Family members that are directly related to ones who suffer from bipolar depression have a greater chance of developing the bipolar or major depression in your lifetime.

Bipolar disorder knows no gender, and has an equal opportunity of affecting both sexes. Most often the disorder starts developing in young adulthood, however cases studies have shown development of the disorder in younger age groups. Since the symptoms are so wide in their range it is often hard to detect, especially when intervals between mania and depression can last years.

While living with depression or bipolar depression may be hard, and equally as hard to diagnose there is hope for those that suffer from them.

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Using Exercise to Battle Depression

The last thing most people who suffer from depression want to do is exercise. The dark hole of depression can make even getting out of bed everyday a seemingly impossible task. If you suffer from depression it is imperative that you see your doctor or a therapist first, but don’t be surprised if they prescribe some sort of exercise regimen for you to follow in addition to some of the more normal treatments for depression.

Now as hard as it may seem to get out and start exercising when you are depressed there are some real benefits to be had.

1. Improves your confidence. As you get in better shape you will gain more confidence in yourself and your ability to meet your goals.

2. Increases your self-esteem. Exercise will improve your appearance and your sense of self worth. It will also improve your health and vitality.

3. A distraction. Having a set schedule for your exercise routine, no matter what it is, gives you something to look forward to and can help take your mind off of your problems.

4. Stress relief. Exercise is a great way to relieve stress and frustration.

5. Getting out.  Exercising allows you to get out and interact with other people, whether at the gym or just greeting people during your nightly walk.

6. Good coping strategy. Exercise is beneficial to anyone who does it. It is a positive way to deal with depression, anxiety or stress because you will benefit in the long run from it.

An important thing to remember is that as hard as it may seem to start exercising when you are depressed is that if you can get started the benefits will far outweigh any negative thoughts you may have about doing it. And once you get going don’t give up. Once you’ve decided to start exercising make sure you don’t over do it. Because nothing will cause you to loose all interest than a sore and broken body. Here are some general guidelines to consider before you start your exercise program.

1. Talk to your doctor or therapist first. They can help guide you and refer you to someone who can help you set up an exercise program that’s right for you.

2. Set simple goals. Exercise should be fun and make you feel good. Don’t approach it like you are training for the Olympics. Start easy and build from there.

3. Go with what you enjoy.  If you have worked out in the past and enjoyed what you were doing start with that again. For some people just simply going for a walk is enjoyable for them.

4. Find a workout buddy. Exercising with a friend is great for helping lift your mood. It gives you someone to talk to and enjoy your work-out with.

5. Go outside. Getting out in the fresh air and sun is always a good way to improve your mood. Even if you work-out in a gym, take the time to go for a walks a couple of times a week.

6. Don’t let setbacks get you down. Some days you may not be able to get in your exercise. Don’t let that bother you, it happens to everyone. Keep at it and you will see your growth.

Using exercise as a treatment for depression is a growing trend. But you should always consult your doctor or therapist if you are feeling depressed or exhibit the symptoms of depression. Embarking on an exercise program on your own is not the right thing to do. It should be used in conjunction with other treatments such as medication and therapy. Taken together with these other therapies, exercise can be a great way to help battle your depression.

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Victim's Anger

 During the past several days I have felt so much stress, anger and frustration because my 25 year old son is a bank teller who had a gun pointed inches from his face during a local bank robbery. 

Needless to say, my son has been going through a lot of uncomfortable feelings.....one of which is anger.  I believe it is victim's anger.  I think he is starting to feel a little better and will heal in time.  Everyone in town has been asking him questions.  Hopefully that will die down soon.  Small towns quickly find something new to buzz about. 

During the robbery my son was told not to touch the alarm button or he would get his head blown off!   He followed directions and kept everyone safe by doing so.  I'm very thankful for that.   I would have been shaking in fear but he was calm on the outside. 

My son and another teller were able to give a perfect description of the robber (who was so dumb that he didn't cover his face or bring anything to put the money in. )  The robber was caught on Friday and is now behind bars....thank God!

I had a nightmare the night before the robber was apprehended. In it the robber came to our home to cause trouble for all of us.  I woke my husband up twice wimpering in my sleep. 

I wish I could visit that bank robber in jail and express my anger at him because of what he did to my son.   I haven't felt so much stress for quite some time.  Making my son a victim of a crime was a terrible thing, in my opinion.  These things shouldn't happen to anyone, but it does,  and I feel very angry about it.   Feeling like a victim doesn't feel good at all.  You feel helpless and then you feel angry, very angry. 

My son is a smart and sensitive person who never in a million years deserved to be treated this way.....and yet he was.   It makes me so mad!   It definitely makes my son mad too.  It has been difficult to contain my anger, which is why I thought writing about it might help.  I've certainly talked about it with friends and relatives and so has my son.  

Talking and writing are my two best therapies when it comes to dealing with negative feelings.   I guess that's why my brother David encouraged my writing by having me to submit it here.

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Warning Signs Of Adolescent Depression

 We are all concerned about the health of our children from the moment that they emerge into the world, but an overlooked aspect of their health could turn out to be one of the biggest factors. A child's mental health, and, later in life, an adolescent's mental health, have huge effects on the way that our children and teens live. Problems like depression can affect the quality of life for your adolescent, and can even affect their physical health. 

If you think that your adolescent may be depressed, look for the signs described in this article. If they exhibit several of the signs, consult with your pediatrician to see if they think that your teenager might be suffering from depression. Adolescent depression can cause symptoms such as:

<b>Irregular sleep -</b> Sometimes teenagers are just on a different sleep schedule than their parents. It is perfectly normal for a teen to stay up late at night and to want to sleep in well into the next day. This is not an attitude problem, but a rewiring of their brains that drives them to these "abnormal" hours. They will return to "normal" as time goes on. What is not normal is a teen that sleeps all the time, going to bed early, sleeping late, and retiring for naps. It is also not normal for an adolescent to suffer from insomnia. While these could be symptoms of other problems, they can also be signs of depression. 

<b>Lack of energy -</b> Despite all that extra sleep, does your adolescent still seem fatigued or tired much of the time? Low energy and lots of sleep could be signs of a problem with the thyroid, it could be something else entirely, or it could be an example of a symptom of depression. 

<b>Loss of interest -</b> It might be hard to tell if your child has become disinterested in things that used to interest them if they are not open with you, but it pays to pay close attention. If your adolescent is no longer interested in things like keeping in contact with their friends or in playing the latest video games, whatever he or she used to be excited about, then it could be cause for concern. 

<b>Change of appetite -</b> Is your always-hungry teen suddenly disinterested in food? Is your teenager suddenly and uncharacteristically eating all the time (particularly "comfort foods" or sweets)? These could both be signs of depression, and should be watched carefully. They could also indicate problems like an eating disorder, and so should be taken seriously no matter what the circumstances. 

<b>Irritability -</b> While it can be hard to tell if your teen is irritable in general or just snappy with you as an authority figure, it is good to note that excessive irritability may be a sign of depression. 

<b>A bleak outlook -</b> If your child is suddenly talking in the negative or talking about suicide, chalking it up to "mood swings" can be a mistake that can have deadly consequences. This may be one of the most overlooked of the depression signs in adolescents because many parents feel that it is normal to be pessimistic in the teenage years. This is also often paired with self-loathing, which may manifest in a variety of ways including verbally ("I'm such a loser" or "No one likes me, anyway"), self-abuse like cutting, or talk of suicide. 

You should never treat these symptoms in your adolescents as a bid for attention. While one or two of the symptoms may be symptomatic of other problems or just of being a teenager, they could also be symptoms of depression. If you see any number of these symptoms in your adolescent, it is imperative that you get into contact with their pediatrician as soon as possible. 

While you may be able to talk to your teen about the depression, it really depends on your relationship with your adolescent and how you think that they will respond to your line of questioning. You should never accuse if you see warning signs of depression in your adolescent, but should talk gently with them to find out if they are willing to share their problems. 

Depression in adolescents is a serious problem, but with close attention on your part and the intervention of a pediatrician with the right therapies or medications, you can effectively eliminate the immediate dangers of this terrible disease. Diagnosis and intervention can be the tools that help you save your adolescent from the dangers and pitfalls of this illness, and your awareness is what will get them there.

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Ways To Deal With Social Anxiety

Social Anxiety Disorder is a Psychiatric disorder that attacks one out of every eight Americans. Those who have the disorder can become physically sick in social situations. This disorder can devastate more than your self esteem, it can destroy your marriage, finances and many other aspects of your life. The disorder is characterized by fear of social situations.

There is help for people suffering with this disorder. If you seek treatment, you will be able to obtain medications, counseling and support group information to help cope with this psychiatric disorder. After seeking treatment, there are things that you can do to help alleviate stressful social situations and ways to begin to reacquaint yourself with friends and family members.

First, read everything you can on the disorder. Visit your local library and check out books on the subject. Then, check out books with topics on building self-esteem, positive thinking, public speaking, anything that you think will empower you to gain more confidence. You can not just “snap your fingers” and have this disorder just disappear You need to read everything you can on the subject and subjects that will help you re-build your own self-worth.

2) Start and maintain a daily, weekly, and monthly journal. In the daily journal write down where you are right now in your life. Write about any and all social situations. How did you feel in those social situations? How do you think other people reacted to you and how did you react to them? Did you feel sick today when you were in the social situation?

At the end of the week, summarize your set-backs and itemize your progress. At the end of the month, write two pages in your journal. The first page should summarize any difficult situations and how you overcame the situation, or how you dealt with it. The second page should summarize the social events and social situations where you felt comfortable and why you felt comfortable. How did you feel overall? While this may seem to be a waste of time, the journals will help you face and overcome your fears.

3) Set social goals for yourself and follow through on them. If you are extremely uneasy at the mall, then go to the mall and walk in. Then walk out, immediately. If your social anxiety seems to attack you when you are in the middle of a crowded building, walk to the center of the crowd, and immediately turn and walk away. Take small practical steps at the start and them move on to the more challenging issues you may have.

Finally, always talk to your Doctor openly and honestly. Take your medication and try to overcome your social anxiety so that you can experience the life that you deserve to live at the very fullest. Stressful social situations happen to everyone at some point in their lives and one out of every eight people know how you feel to be living with something much worse than 'one social situation', you are not alone at all and though there is little comfort in knowing that you aren’t alone , do know that you are understood.

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What About Drugs for Anxiety and Depression?

 As a counselor, I am often asked, “Can drugs be helpful for anxiety and depression?” The answer I give is “Yes” and “No.”

Yes, drugs may be useful for short-term help. No, drugs are not a good long-term solution.

Anxiety and depression are not caused by a lack of drugs. Drugs do not heal the underlying causes of anxiety and depression. However, when drugs are temporarily used to give a person a window of relief to do the inner work necessary to heal the underlying causes, they can be useful.

Anxiety and depression generally have two major underlying causes - emotional and physical.

THE PHYSICAL CAUSES OF ANXIETY AND DEPRESSION

Our bodies go into imbalance when we do not eat well or have enough healthy exercise. Our bodies are not made to handle the unnatural substances found in processed food. When we overload our bodies with chemicals, pesticides, sugar, and devitalized foods, our bodies become depleted of vital nutrients and go into stress. Anxiety and depression can be the result of this physical depletion and resulting stress.

Our bodies are designed to thrive on the food and water that God gave us – pure, clean, organic, unaltered food and water. If you take drugs for anxiety and depression and do not clean up your diet and get proper exercise, you are just using a Band Aid for a gaping wound.

THE EMOTIONAL CAUSES OF ANXIETY AND DEPRESSION

Emotionally, anxiety is caused by dysfunctional thoughts – thoughts that are not true. For example, if you tell yourself that you are not good enough or you have to be perfect, you will likely feel anxious. Thoughts of not being good enough and having to be perfect are generally focused on our outer qualities of looks and performance, rather than on the inner qualities of kindness, compassion, and gratitude. When we choose to be kind, loving and compassionate with ourselves and others, we feel good about ourselves. When we choose gratitude for what we do have rather than dwell on what we don’t have, we create inner peace. Kindness and gratitude are wonderful antidotes to anxiety!

Anxiety is always a sign that we are telling ourselves a lie. The truth creates peace inside, while lies create fear and anxiety. This is a sure-fire way of knowing what is true and what is not true!

Emotionally, depression is caused by not taking good care of ourselves. If we ignore our needs, don’t speak up for ourselves, judge ourselves, and make others responsible for our feelings, the result may be depression. If you have a child whom you ignore and judge, that child will likely be depressed. The same occurs on the inner level when we ignore and judge our own inner child. Putting yourself last and taking care of everyone else but yourself may cause you to feel unworthy and depressed.

There is little point in taking drugs for anxiety and depression without attending to your dysfunctional thinking and to how you are treating yourself. However, if you take drugs for a short time and give yourself the opportunity to do your inner work, they may be helpful. Many of the people I work with find that as soon as they start taking good care of themselves, they don’t like the effect of the drugs. They don’t like the fact that the drugs take the edge off their feelings. They find that, rather than wanting to be numbed out, they want to feel all of their feelings deeply, both the highs and the lows. The more they learn to take responsibility for their feelings by attending to their thoughts and needs, the more they want to feel all of their feelings. They discover that, while drugs may take the edge off pain, they also take the edge off joy.

Most of the people I work with can avoid drugs completely by learning to take loving care of themselves, both physically and emotionally. Many of the people who practice the Inner Bonding process that we teach find Inner Bonding to be far more powerful in healing anxiety and depression than drugs.

If you are a person who does not want to learn to take personal responsibility for your pain and joy, then drugs may be a way out for you. But if you want to feel true peace and joy, drugs are not the answer.

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