Health

How to combat depression

Depression takes so much from a person. It isolates you, it takes your energy, your enthusiasm toward your interests and so forth.

Having been through depression and knowing people who have gone through depression gave men a clear idea of things to do to combat this monster that eats off you on a daily when you let it.

Recovering from depression requires serious action from your part as much as it does from your loved ones. As hard as it may seem but taking those walks, taking your medication, spending time with friends and family, partaking in activities you love. We not saying rush into it but one step at a time. Always try being patient with yourself and loved ones.

Keep in touch

Truth is when depressed you always want to isolate yourself and even reaching out to family maybe can be a tough task .Well, social support in this instance is vital to your recovery and remember you cannot do it alone. Staying connected to other people and the outside world will make a world of difference in your mood and outlook. If you feel you don’t really have anyone reach out to organizations that help deal with depression and form new relationships and improve your support network.

 

10 tips for reaching out and staying connected

  1. Talk to one person about your feelings
  2. Help someone else by volunteering
  3. Have lunch or coffee with a friend
  4. Ask a loved one to check in with you regularly
  5. Accompany someone to the movies, a concert, or a small get-together
  6. Call or email an old friend
  7. Go for a walk with a workout buddy
  8. Schedule a weekly dinner date
  9. Meet new people by taking a class or joining a club
  10. Confide in a clergy member, teacher, or sports coach

 

Exercise

Exercise is a powerful tool to boost your mood. Research shows that regular exercise can be as effective as medication for relieving depression symptoms. It also helps prevent relapse once you’re well.

To get the most benefit, aim for at least 30 minutes of exercise per day. This doesn’t have to be all at once—and it’s okay to start small. A 10-minute walk can improve your mood for two hours.

Your fatigue will improve if you stick with exercise regimen that you do daily. Find exercises that are rhythmic and continuous. Exercises—such as walking, weight training, swimming, martial arts, or dancing—where you move both your arms and legs.

Add a mindfulness element, especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts. Focus on how your body feels as you move—such as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing.

 

Do activities you love

While depression is a serious mood killer, try doing activities you really love. If you a writer find inspiration and write, if you love playing football go out there and start playing even when something tells you that you not up for it, do it anyway. Remember when doing the things you love you really have nothing to lose but you have everything to lose when you don’t. 

Support your health

Depression typically involves sleep problems; whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule. Remember that eight hours a day is perfect for you.

Expose yourself to a little sunlight every day, lack of sunlight can make depression worse. Take a walk, have tea or coffee outside, play with your dog(s) in the garden.

Take your prescribed medication. Your therapist will prescribe you medication to help manage your depression.

Practice relaxation techniques to help you calm your emotions and breathe with ease. Relaxation techniques such as yoga or meditation can help tremendously.

Eat healthy

What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones

Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.

Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these “feel-good” foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible.

Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.

Fight negative thinking

I know you probably feel powerless, hate your life, ask many questions like is this happening to you, you question your existence, a higher power if you believe in one. You think your situation is hopeless. Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future.

When these thoughts take over try to remind yourself that it is the depression talking. These irrational, pessimistic attitudes—known as cognitive distortions—aren’t realistic. When you really examine them they don’t hold up. But even so, they can be tough to give up. Just telling yourself to “think positive” won’t cut it. Often, they’re part of a lifelong pattern of thinking that’s become so automatic you’re not even completely aware of it.

 

Get professional help and your therapist will help you with a way forward.

 

Hope you found this article useful and we wish you a speedy recovery if you are indeed going through depression.

 

 

 

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