Anyone who has experienced depression knows how harmful and dangerous it can be. That’s why it is so important to fight against it with all available means so that it does not poison and does not ruin our lives. A person experiencing depression needs operative treatment, because depression very quickly deprives people of vital forces. The lack of vital forces causes even greater depression. Therefore, to break this vicious circle – you need to find a way out of a depressive state as soon as possible so that mild depression does not turn into deep and chronic depression. There are several very effective and proven ways to deal with depression that absolutely anyone can use to help both himself/herself and other people overcome this ailment. In the article we’ve gathered some useful tips that might help you get out of depression.
What Is Depression?
Depression is, as you know, a mental disorder in which a person feels suppressed and soul sick, his/her mood decreases, fatigue rises and optimism disappears. Because of depression, a person ceases to enjoy life, the pessimistic mood prevails and the thinking is disturbed. The person begins to see everything in a negative light. In short, this condition is extremely unpleasant, negative, harmful and dangerous. Being depressed, a person is not living, but suffering. Thus, depression destroys the person’s identity.
How to Deal With Depression?
Well, now let’s talk about the main thing – the fight against depression. First of all, you need to identify the cause of your depression – to find something that worsen your life and then change it. Of course, in different situations you need to act differently. Sometimes, if possible, you need to change your life – to quit your job, find a friend or girlfriend, or leave the person who is poisoning your life, move to another city, to another country and so on and so forth. In other words – sometimes it is necessary to change the reality itself, and not its attitude towards it. But often, you just need to change your attitude to life in order to see more pluses in it, to see those things that make the real world better than the picture of the world that is in your head.
Simple and Useful Tips That Might Help You Get Out of Depression
1. Consult a Therapist to Get Professional Help
Real depression is a disease, which is distinguished not only by a bad mood, a loss of the ability to feel joy, but also by impaired thinking and a retardation of the whole organism.
Together with a specialist you can find the right way out of depression and use the most effective measures in your case. Do not be afraid of consulting a therapist in order to get professional help. BetterHelp can be of great value here. Keep in mind, that sometimes depression treatment requires certain medications, which can’t be prescribed without a well-qualified doctor.
2. Try to Get Enough Sleep
For many people who are depressed, too short or too long sleep can be a daily problem. Adequate sleep will improve mood and increase energy levels.
3. Eat Enough and Healthy Food
A balanced diet will allow you to feel healthier, think clearly and increase your energy.
4. Continue to Act and Look for Changes
Many people find this task challenging, but gentle activities, such as yoga, swimming or walking, can be of great help for lifting your mood.
5. Avoid the Use of Psychoactive Substances
Although you may want to use drugs or alcohol to cope with your complex feelings, they may ultimately make you feel a lot worse.
6. Find Out What Makes You Happy
Try to make a list of events, people and places that will make you happy or make you feel at least a little better. Then make a list of what you will do every day. You probably won’t be able to include everything that makes you happy, but try to bring as many things as possible out of this list into reality. This could be, for example, a long bath, a pet or reading a favorite book, etc. Anything that makes you feel better!
7. Join Some Interesting Group or Community
It can be anything from a community volunteer project or a sports team to an interest group or hobby. It is important to find an activity that you like, or perhaps something that you always wanted to try. You need motivation.
8. Try Something New
Trying new things, such as starting a new hobby, learning something new, or even trying a new food, can help boost your mood and disrupt your useless and destructive patterns of thinking and behavior.
9. Try to Help
Volunteering (or just offering help to someone) can make you feel better. You will get feedback, and this is a lot.
10. Set Realistic Goals
Try to set yourself achievable goals, for example, to dress every day in different ways or to cook your own food, and not to buy. Understanding your goals can help you feel good and increase your self-confidence, as well as help you move towards larger goals.
11. Keep a Mood Diary
This will help you keep track of any changes in your mood. It can also help you notice that some actions, places or people make you feel better or worse.
12. Contact Support
If you are struggling with complex feelings, and you cannot talk about your problem with friends, there are helplines you can call. Psychologists work there. These are not professional consulting services, but people with whom you speak will listen and help you feel more confident and able to do more.
13. Join the Support Group
It’s a great way to share knowledge and meet other people who are experiencing things like that. These groups exist both in full-time format and in online space.
- Keep In Touch With Friends and Family
Constantly. Use all channels of communication.
14. Learn As Much As Possible
Anticipate potential problems: read about your medications so that you know about potential side effects.
15. Keep a Diary of Your State
It is easy to get used to the idea that every day is as scary as the next one. But if you create a diary, as a specific way of tracking your states day after day, you may notice that the days are not alike and sometimes they are very positive. Write down what you did, who you saw, and everything else that you think would be useful to look at again in a positive way. It also makes sense to record all symptoms and triggers.
If you are suffering from depression, try to follow the mentioned above tips. We hope that at least some of them can make you feel better and improve your mood and well-being.