Dealing with depression requires action, but taking action once it has already consumed you can be difficult. Sometimes even the thought of going for a walk or exercising can be exhausting. However, the most difficult at first glance actions are those that really help. The first step is always the most difficult, but it is the basis of the second, third and all subsequent steps. Your energy reserves are enough to go out for this very walk or just pick up the phone and call your loved one. By taking the following positive steps every day, you will very soon come out of depression and feel stronger and happier.
Get out and stay connected
It is important to get support from friends and family. But the very nature of depression makes it difficult to accept help, you isolate yourself from society, being “in yourself”. You feel too exhausted to speak and may even be ashamed of your situation and feel guilty. But it’s just depression. Communication with other people and attending various events can bring you out of this state, make your own world more diverse.
Depression is not a sign of weakness. It does not mean that you are a heavy burden for those around you. Your loved ones care about you and want to help. Remember that we all experience depression from time to time. If you feel like you have no one to turn to, it’s never too late to start a new friendship.
Look for support from people who make you feel safe. The person you are talking to should be a good listener, not an adviser. You need to speak out so that you are not judged or given advice. During the conversation, you yourself will feel an improvement and, most likely, will find a way out of your condition. What is important is the act of communicating with another person so that you do not speak into the void.
Try to stay close to like-minded people, even if you don’t feel like it right now. Yes, you are comfortable being in thoughts, thoughts, and so on, and sometimes it really benefits and enriches you, but not when you take a wrong turn and dig in yourself.
It is also good to give support to other people. Research shows that your mood is even more elevated when you help someone. Helping makes you feel needed. You can be a listener, help people in different situations, and even take care of animals. Everything will go well.
1. Talk to a loved one about your feelings
2. Offer to help someone in a similar situation
3. Have lunch with a friend
4. Invite a loved one over and start a tradition of doing it once a week.
5. Take your friends to a concert, movie or event
6. Email a friend who lives far away
7. Go to a workout with a friend
8. Think and write down plans for the week ahead
9. Help strangers, join a club or society
10. Chat with a spiritual teacher, a person you respect, or a sports coach
Do what makes you feel good
To overcome depression, you must do things that relax and energize you. This includes following a healthy lifestyle, learning something, hobbies, hobbies. Try to attend some fun or original event that you would not go to in your life. You will definitely have something to discuss with your friends.
Although it’s hard for you to force yourself to have fun right now, you need to do something, even if you don’t like it. You will be surprised at how much better you feel being here in the world. Gradually, you will become more energetic and optimistic. Express yourself creatively through music, art or writing, get back into a sport you used to enjoy or try a new one, meet friends, visit museums, go to the mountains. Do what you like.
Get enough sleep and stay healthy. If you sleep too little or too much, then your mood suffers. Track your stress. Figure out what’s bothering you and get rid of it. Make it a habit to practice relaxation. Try yoga, breathing practices, relaxation and meditation.
Come up with a list of things that could improve your mood and try to implement them. If nothing comes to mind, try something from our list:
1. Spend time in nature, have a picnic in the forest or on the lake
2. Make a list of the things you like about yourself.
3. Read a good book
4. Watch a comedy or TV show
5. Sit in a warm bubble bath with essential oils
6. Groom your pets, bathe them, comb them, take them to the vet for a checkup
7. Listen to music
8. Spontaneously meet up with a friend or spontaneously go to an event
Move
When depressed, you may have difficulty getting out of bed, let alone exercising. But physical activity is a powerful depression fighter and one of the most effective recovery tools. Research shows that regular exercise can be just as effective as medication for relieving symptoms of depression. They also help prevent relapse after you have recovered.
Practice at least 30 minutes a day. Start with a 10-minute walk, and then build up. Your fatigue will go away, your energy levels will improve and you will feel less tired. Find what you like and do it. The choice is great: walking, dancing, strength training, swimming, martial arts, yoga. The main thing is to move.
Add an element of mindfulness to your activities, especially if your depression is rooted in an unresolved problem or psychological trauma. Focus on how your body feels, watch the sensations in your legs, arms, and respiratory organs.
Eat healthy foods
What you eat has a direct impact on how you feel. Cut down on food that can negatively impact your brain and mood, including caffeine, alcohol, trans fats, and foods high in chemical preservatives and hormones.
Don’t skip meals. Long breaks between meals make you feel irritable and tired. Minimize the sugar and refined carbohydrates found in sugary snacks, baked goods, pasta, and french fries, which can quickly lead to mood swings and low energy levels.
Include foods rich in B vitamins in your diet. Take a course of supplements or eat more citrus fruits, leafy greens, and beans.
Get your daily dose of sunlight
The sun increases serotonin levels and improves mood. Go outside during the day and walk at least 15 minutes a day. Even if you can’t see the sun behind the clouds, the light is still good for you.
Go for walks during your lunch break, take a thermos of tea and drink it outside, have picnics if the weather permits, walk your dog more than twice a day. Try hiking in the woods, playing outside with friends or kids. No matter what it will be, the main thing is to receive sunlight. Increase the amount of natural light at home and at work, remove blinds or curtains, organize a workplace near the window.
Some people are depressed by the shortened daylight hours in autumn and winter. This is called seasonal affective disorder, which makes you feel like a completely different person. However, there are many things you can do during the cold season that will make you feel better.
Challenge negative thinking
Are you powerless and weak? Can’t deal with something that doesn’t seem to be your fault? Do you feel hopeless? Depression negatively affects everything, including how you see yourself and your future.
When these thoughts overwhelm you, it’s important to remember that this is a symptom of your depression, and these irrational, pessimistic views, known as cognitive biases, are not realistic. You cannot break out of this pessimistic mind by telling yourself, “Just think positively.” It is often part of life thinking that has become so automatic that you are not even fully aware of it. The trick is to identify the type of negative thoughts that are fueling your depression and replace them with more balanced thinking.
Become an outside observer of your thoughts. Ask yourself questions:
When you reshape your negative thoughts, you may be surprised at how quickly they crumble. In this process, you will develop a more balanced perspective and help you come out of depression.
Get professional help
If you have taken self-help steps and made positive lifestyle changes and still feel like your depression is getting worse, seek professional help. This will not mean that you are weak. Sometimes negative thinking in depression can make you feel lost, but depression can be treated and you will feel better.
However, don’t forget about these self-help tips. They can be part of your treatment, speeding up your recovery and preventing depression from returning.