What is Depression
Depression is an illness, one that affects the body, the nervous system, your mood, thoughts, and behavior. The reach of depression nowadays is very high. Even if you are not suffering from depression (I’m glad you are not) you would probably know someone who is suffering from it. It is absolutely normal to have a little sadness or depression depending on the situation. When you experience a loss, it’s totally normal to feel depressed. In fact, this depression is an emotion and so let it go. But, it should not result in clinical depression. Depression, however, needs medical attention. Do not confuse depression with any other medical condition.
I promise you to bring you out of the depression only if you promise me to start this right now. Even if you are not suffering from depression, take care of these points so that you can help your loved ones.
So, are you ready for this change?
Are you ready to feel better?
These small steps can transform your life for better
You can start it right now! But stay committed. Learning these ways may seem to be difficult and a little slow but you cannot always rely on pharmaceuticals. Although antidepressants can be very effective, but you should use this with proper psychological counseling. The traditional approach balances the neurotransmitters with drugs. But, they have a lot of side effects. However, natural techniques will stay with you forever. If you stay committed to the simple ways listed below you will see the difference. These steps are very simple for you to understand. Yes, small changes bring big results.
But, before we jump to the simple and natural techniques for treating depression. It is important for you to understand the symptoms.
Clinical Depression symptoms
Do you face difficulty in concentrating, remembering details or making decisions?
You sleep a lot, or don’t sleep at all?
Do you have thoughts of suicide and wish to end your life?
Are you always restless or easily get irritated??
Do you persistently feel sad or anxious?
Have you recently faced significant weight gain or loss?
Do you feel worthless or guilty almost every day??
Is your energy level low, almost every day?
Do you feel depressed every day?
If your answer is ‘Yes’ to more than one question then you are probably suffering from depression. This is a very sensitive topic and so should be definitely shared with your family. It is not easy to go for counseling or psychotherapy. And, I don’t blame you!. And so I have brought this easy way to make you feel better.
Do not jump to any conclusion, Consult a psychotherapist because it may be a sign of some other mental illness. Once you are sure start implementing simple ways and transform your thinking and life.
From the moment you open your eyes till you go off to bed, everyone is engaged in battle. A battle of life. You need to protect yourself from undesired negative thoughts coming from your brain or from outside. If you spend quality time with your loved ones and optimize your time and energy in good sources you will never be prone to depression.
Ways to beat depression
People usually isolate them when they feel depressed. It is because of the feeling of unworthiness and guilt. But Being social and to be in touch with your Friends and family is the first step in depression recovery. Social media, texting, phone calls are good, but nothing can replace the old fashioned face to face talking. When you are talking to someone or asking for help doesn’t mean you are weak or you are a burden to someone. Let your emotions come out. Your family and friends love’s you.
While nothing can replace human connections, pets can be your best friend. Caring for a pet can also help you to overcome lows in your life.
#10 Don’t blame yourself
This is the best you can do to yourself. Failure is just an event and not a person. It is always good to face fears rather than blaming yourself. Try to look at the better side of things. Blaming yourself will only bring unhappiness, disappointments, Constant sense of hopelessness which will worsen the situation even more. Removing the guilt within you and living a happy life should be your primary goals. Once you have a healthy mind, success shall automatically chase you.
Love yourself. Accept all the flaws in yourself. No one is born perfect and can never become perfect.
#9 List your accomplishments
Today at the end of the day, when you go home, make a list of your accomplishments. You don’t need to write big things like, whether you cracked an interview today, or your boss gave you a reward, Salary increment, Saved someone, escaped death, climbed a mountain blah blah. These are materialistic achievements (for most people, they are goals and that’s good). But here we are discussing, about the depressed people.
Are you wondering what are your accomplishments for today? There are tons!.
I ate a full breakfast, took a shower, dropped the kids to school, helped my mom in the household, Helped my sister to select a dress for her, My neighbor kids smiled because of me, talked to friend about anxiety, wrote a letter to my wife, surprised my wife with flowers, went on a date, met school friends and recollected old memories, read a whole book, helped my colleague in office, helped someone to cross the road, wrote a blog. And, the list goes on. Make a balanced list with these small points and you will feel better.
Are these any lesser accomplishments? Certainly not!
A host of different illnesses can be healed or at least partially healed if human beings learn to laugh. In 2006, researchers led by Lee Berk and Stanley A. Tan at Loma Linda University in Loma Linda, California, found that two hormones – beta-endorphins (which alleviates depression) and human growth hormone (HGH, which helps with immunity) increased by 27 and 87 percent respectively when volunteers anticipated watching a humorous video.
No matter how hard the situation is always keep smiling because time will change.
Moral- Laughter boosts health, protecting hormones and chemicals.
#7 Consider looking at the brighter side
Your situation can never change. But the way you look at the situation will definitely help you. The main reason for depression is disappointments, failure, and sense of unworthiness. When you frame a negative picture in your mind about a situation, it adversely affects your health. But when you try to look at the bright side you not only have lesser disappointments but also boosts confidence.
If it’s a pouring rain, think it will bring greenery. Remember, there is always a bright day after darkness.
#6 Eat a healthy diet
Overweight and underweight are one of the symptoms of depression. It is because some people when depressed, eat a lot and some don’t like to eat when they are depressed.
The food you eat does not only affect your physical health, but also your mind health. Intake of foods such as caffeine, alcohol, trans fat and food with high levels of preservatives or hormones can adversely affect your health.
One should never skip your meals. Eat something at least every three to four hours.
Try to cut off foods like sugary snacks, baked goods, pasta, french fries etc.
Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. So eat food which contains vitamin B. Eg – leafy greens, beans, egg, chicken, citrus fruit etc.
#5 Get a good night’s sleep
If you are still unaware that depression and a good night’s sleep has a connection. Then this is the time to know it. However, different people have different sleep needs. As per expert depressed should get enough sleep. Try to maintain a regular sleep -wake schedule.
In fact, Depressed people may face sleep problem, Insomnia is very common among depressed people. So get a good night’s sleep. If you eat well, exercise, stay connected, then you will automatically feel good inside. And, your day will also end in a better way.
#4 Exercise regularly
Exercise can boost your mood. Patients who work regularly on a treadmill or stationary bike for 12 hours saw symptoms reduced by 50%. I know it may be the last thing you would wish to do. But, Exercising can be very effective. Regular exercise will stay with you forever. Go for a run or hit a gym for about 30 minutes and feel the difference. Your fatigue will improve if you stick with it.
Try continuous and rhythmic exercises like walking, weight training, swimming, martial arts, dancing etc.
#3 Do things you enjoy doing
You need to push yourself to do things which you enjoy doing or used to enjoy. Even though you don’t feel like, but still push yourself. Once you are in the world, you will feel better. You may not be able to see sudden changes, but you’ll gradually feel more upbeat and energetic.
Pick up a hobby or a sport you like.
Eg: Wake your inner artistic talent like paintings, hang out with friends or family, take a trip, sing a song, etc.
Meditation has shown amazing effects on depressed people. Research has shown that formal practices of meditation can reduce the risk of clinical depression in people who earlier suffered from this illness. Meditation is the exercise of being aware of the breath and staying in the present moment.
There are different types of meditation, however, mindfulness of breathing and Metta Bhavana practices are the most effective and useful for anyone.
Meditation doesn’t only help depressed patients, but it also lengthens the time span between negative intrusive thoughts. It opens the mind and relaxes your body.
Different people pray differently according to the religion. But the message we try to convey to god, the help we are seeking from the almighty, the courage, faith, hope, love we ask for is same. Every morning and before going to bed, read out the prayer. Ask for forgiveness, love and courage to face any situation. Talk to angels and ask them to guide you, support you throughout the day. If you cannot speak to anyone then I would suggest you to, have a chat session with God.
God is the biggest strength anyone can have. Prayer till you don’t feel awesome.
I hope you are clear with this simple steps.
Let us know how this steps changed your life or you can write to us your Depression journey.Recommend0 recommendationsPublished in