How to Get Rid of Depression and Anxiety?

Part of my Kundalini and Mental Health guide · Teachings by Guru Sanju

Let us go step by step into the depth of this question, and by the end, you will have a clear path that you can follow for your own healing.

The Question of Depression

Dan shared his situation. He said: “I feel like no matter what I do they still let me down. I’m trying not to take it personally, but I am. I have been diagnosed with depression, anxiety, bipolar, and now they are checking me for BPD as well. With all of that, I take things to heart. I feel anger, sadness, exhaustion. I am really trying to work on myself. But it feels like a slap in the face. Please help.”

This is the voice of many people today. It is not just Dan’s story—it is the story of millions. So let us go deeper into why this happens and what to do.

Why Do You Take Things Personally?

The first question I ask is: why do you take things so personally?

Whenever someone says something, or whenever life brings an event, why do you feel it in your heart so deeply that it shakes your whole being?

Sit quietly and observe. The moment you notice that something has entered your heart and is hurting you, pause. Bring awareness. Most of the time, it is not the event itself that creates suffering. It is your mental pattern of repeating the event again and again inside your head. You replay the tape endlessly. This repetition magnifies pain, keeps the wound alive, and blocks healing.

So the first teaching is: catch yourself when you are replaying old hurts. See that it is your mind running the loop, not reality itself.

Depression as Suppression

Depression is not a random illness that comes from outside. It is, in truth, a suppression. When someone insults you, when life gives you pain, when you feel anger or sadness—you do not allow yourself to fully feel it. You bury it inside.

Your subconscious mind becomes like a storage room full of unprocessed emotions. They do not disappear; they sit there, waiting. And whenever a trigger comes from outside, all the buried material rushes up to the surface. That is when you feel depression, anxiety, or uncontrollable sadness.

So the key is to bring awareness to this: What have I suppressed in my life? What am I still holding inside?

Once you recognize this, you must begin to release it.

First Step: Breath Awareness

The first tool is breath.

Breath is not just air going in and out of your lungs—it is life energy. When you consciously work with your breath, you reclaim power from your thoughts and emotions.

Here is the practice:

• Sit quietly.
• Take five to ten slow, deep breaths.
• Be fully aware of each inhalation and exhalation.
• Do this small cycle ten to fifteen times a day.

It will not take more than a few minutes each time, but it will change the quality of your mind.

Do this for one to two weeks consistently. You will start seeing that your thoughts are not in control—you are in control.

If you are more dedicated, increase it: do breath awareness 30 times a day, 50 times, even 100 times. Every time you become aware of negative thoughts or anxiety rising, shift your attention back to breath. This is like bringing your scattered energy back into your center.

Second Step: Physical Movement

Along with breath, the body must be involved. Depression and anxiety stagnate energy in the system. They freeze your vitality. That is why physical exercise becomes medicine.

If you can run, then run.
If you can walk, then walk daily.
If you can do cardiovascular training, do it.
If you know pranayama, practice it.

Each time you sweat, each time you breathe intensely, you are expelling negative energy from your body. Imagine all the heaviness leaving you through your breath and movement.

Do this 20 to 30 times a day—yes, every opportunity you get, move, stretch, breathe deeply. Over time, even 100 cycles of conscious breathing and movement in a day is possible. This will recharge you, and slowly but surely, the energy of depression will dissolve.

Third Step: Awareness of Triggers

Now comes the deeper work.

When someone says something negative to you, the old habit is to feel crushed. But now, with awareness, you must say to yourself: “I am in control, not the other person.”

One method I suggest is radical: if someone constantly tries to hurt you, if they insult you, sometimes it is necessary to give them a sharp reply—or even a tight slap. Why? Not out of hatred, but out of self-respect. You are sending a message to yourself: “I am in control, not them.”

Even if you do not literally slap, you must stand firm. Do not let their negative energy dominate you.

Leave such friendships. Leave such relationships. If your professional or social circle is toxic, step away. Do not spend your sacred energy in negative surroundings.

Fourth Step: Commit to Positivity

Once you begin breath awareness and physical exercise, and once you remove yourself from negative environments, the third step is a commitment: I will never again feed negative energies.

Whenever a negative thought comes, replace it with a positive one. Whenever someone tries to drag you into darkness, shine brighter light from within. Protect yourself by constantly choosing awareness over unconscious reactions.

Spend quality time alone. Do not be afraid of solitude. Use that time to practice breathing, to reflect on your suppressed emotions, and to release them. The more you become comfortable with yourself, the less power the outside world has over you.

Three Pillars to Heal Depression and Anxiety

1. Breath Awareness
   – 5 to 10 breaths at a time, 10 to 15 times a day.
   – Expand to 30, 50, 100 times.
   – Make breath your anchor.
2. Physical Exercise
   – Run, walk, stretch, practice pranayama.
   – Expel stagnant energy daily.
   – Movement clears inner heaviness.
3. Awareness and Positivity
   – Recognize suppressed emotions.
   – Stop taking things personally.
   – Step away from toxic relationships.
   – Commit to positive energy and self-respect.

If you practice these three pillars with sincerity, you will notice a shift in 15 days. Depression and anxiety will no longer be chains around your heart. Instead, you will begin to feel freedom, clarity, and inner strength.

Closing Words

Depression is real. Anxiety is real. But you are not helpless. You are not powerless. These conditions thrive only when you remain unconscious of your own breath, body, and inner awareness.

Once you take back control—through breath, exercise, and conscious living—you will realize that the power has always been within you.

Do this for the next 15 days with full commitment. And when you see the change, you will know: healing is possible, freedom is possible, joy is possible.

So I wish you courage, discipline, and strength. May you rise out of depression and anxiety, and may your life shine with positive energy.

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