If you're someone who suffers from anxiety and/or depression or knows someone that does, you also probably know that they go hand in hand. Most of the time, someone with an anxiety disorder also shows symptoms of depression or vice versa. While medicine is always a good fix, here are some other ways you can beat your anxiety or depression with no medicine needed.

1. Eat Healthier

Certain foods such as salmon, tuna, avocado and spinach are known to help calm the symptoms of depression. One of the many unfortunate things depression can do is cause someone to overeat; however, if you're eating foods that are good for you then your depression won't be winning, you will be winning.

2. Have a set sleep schedule

The manifestation of anxiety and depression can make it very difficult to get a good night's sleep, and if you aren't getting enough sleep, you will start to feel even worse. A good way to make sure you're getting at least a decent amount of sleep is to go to bed at the same time every night and wake up at the same time every morning. Try not to nap throughout the day, and take all the distractions out of your room when it is your bedtime.

3. Limit your coffee intake

Since depression and anxiety can have a really bad effect on your sleep, you most likely drink seven cups of coffee that morning (hopefully that's an exaggeration). However, while coffee is good for you in that first hour of drinking it, later in the day your mood will come crashing down. The mixing of the caffeine chemicals with the happy chemicals in your brain usually doesn't have a very good outcome.

4. Meditate

Meditation is a really good way to connect your mind, body and soul. All you have to do is find a quiet place, turn off the phone, take deep regulated breaths and try to let go of your thoughts. It's in your best interest to meditate every day, but if you can't do that, try to do it at least once a week.

5. Exercise

I'm sure you've heard people tell you that exercising will make you feel better one hundred times, but there's a reason they're saying it so much. Exercise is the number one way to cope with any mental disorder; it doesn't have to just be anxiety or depression. It doesn't have to be a super long workout; just get out and do something. You will instantly feel a boost in your mood!