A path to freedom from anxiety, depression and negative thoughts

Every morning we wake up and the first thing we do is check our phone. This has become a 21st-century drug. Our days often commence with the ritual of checking our mobile phones.
In the age of digital dominance, we are constantly being distracted. In-app notifications, social media posts, text messages, etc. are constant distractions that erode our ability to focus and concentrate and lead to anxiety, depression and negative thoughts. Our time is constantly fragmented by distractions from apps on our phones.
We are context-switching all the time. This strains our mental energy and adversely impacts our productivity.
Amidst all the push notifications, it is impossible not to succumb to the allure of social media platforms. Facebook and Instagram, the virtual arenas, where people stage the illusion of their perfect lives, have become the stages of rivalry, the sources of frustration.
The peculiar fascination of social media stems from its ability to paint an illusion of perfection. Scrolling through feeds overloaded with lovely moments and triumphs, it’s easy to believe that everyone else’s life is an endless source of happiness and success. Unbeknownst to us, this comparison game fosters anxiety and depression as we strive for a life that resembles the polished images on our screens.
Yet, the truth remains obscured by filters and carefully crafted captions. The pursuit of an ideal life, shaped by the deceptive glow of social media, blinds us to the inherent beauty found in life’s struggles. It is in overcoming challenges that life gains its profound meaning and, ironically, its true perfection.
Breaking free from the shackles of social media-induced melancholy requires a conscious effort to rediscover the authenticity of life. Here are a few actionable steps to attain freedom from anxiety, depression, and sadness:
1. Deep breathe: The revolutionary art of emotional transformation
Recent research findings highlight the transformative power of conscious breathing. In moments of distress, the simple act of regulating our breath can recalibrate our emotions, offering a reprieve from the overwhelming impact of social media-induced comparison. Whenever you feel exhausted from the illusions, simply put one hand on the chest and the other on the stomach. Take a 5-second deep breath in and hold for 5 seconds and then breathe out for 5 seconds. The research has proved that doing this exercise 5 times can lower the levels of anxiety and depression. The awesome about this powerful tool is, that you’re doing it anyway, it’s free and easy.
2. Recite Qur’an, pray and make dua
Amidst the digital chaos, finding solace in spirituality can be a profound antidote. Many secular scientific studies prove that prayer helps decrease depression and anxiety. The recitation of the Qur’an and the practice of prayer serve as anchors, grounding us in a realm beyond the superficial allure of virtual perfection. Dua is also a very powerful tool. Ask Allah (SWT) to protect you from depression and anxiety every day. Recite and reflect on the Qur’an.
3. Practice gratitude
Gratitude becomes a potent force against the tide of discontent. By acknowledging the blessings in our lives, we redirect our focus from perceived deficiencies to the richness of the present moment. Countless studies suggest that practising gratitude does wonders for mental and emotional health. Practising gratitude increases levels of serotonin and dopamine in our brain which makes us feel happier.
4. Smile with or without any purpose
A simple smile, whether provoked by genuine joy or a conscious decision to express happiness, can disrupt the grip of social media-induced sorrow. It’s a small yet powerful act of reclaiming control over our emotional landscape. Many studies suggest that even if you force a smile, it can still lead to a change in mood.
5. Spend time with your loved ones
In a world dominated by virtual interactions, the value of genuine, face-to-face connections cannot be overstated. Spending time with loved ones fosters a sense of belonging and reminds us of the authentic joys that exist beyond the digital realm.
As we embark on the journey towards freedom from the clutches of social media-induced anxiety and depression, let us recognize the importance of cultivating resilience. Resilience is the bedrock upon which we build our ability to weather the storms of discontent and emerge stronger on the other side.
In this digital age, where comparison thrives and perfection seems only a filter away, our resilience is tested daily. It is the acknowledgement of our struggles, the acceptance of imperfections, and the intentional cultivation of joy that fortify our mental and emotional well-being.
Let us break free from the illusionary pursuit of a perfect life and embrace the beautiful messiness of reality. Each setback is an opportunity for growth, and every challenge a chance to discover our inner strength. The path to freedom lies not in escaping life’s difficulties but in navigating them with grace and resilience.
Note: Ikkz Ikbal is a PG in Biotechnology and an Administrator at the Maryam Memorial Institute Pandithpora Qaziabad. He tweets @IkkzIkbal and can be reached at [email protected]

Ikkz Ikbal