One of the most common mistakes we make is that we confuse depression from being sad and well, that’s not the case. Depression is in fact a disease, which can hold any one victim. However, although it is unavoidable, you can get over it and not let it control your life anymore. These tips are very simple and also helpful. Take a look.
Never Avoid Therapy
One of the most common mistakes we make is that when in depression we avoid help, and here I mean going to a therapist. Now, let me give you an example. Imagine, a man suffering from mild fever. He will take paracetamol and wait for a day till the fever passes. Now imagine, it doesn’t pass, and in a couple of days, he sees himself suffering from high fever. He will no longer neglect his health and go to a doctor because that’s who can actually help. It’s the same with depression.
If you first notice symptoms of depression, you can try a few tricks to help you make yourself feel better. However, if the condition persists or if you see prolonging of the symptoms then without further adieu, it is mandatory that you visit a therapist because it’s only a doctor who can cure a disease. Also, it is necessary that you take medications prescribed by the doctor and only the doctor.
Build A Support System
One of the most important things anyone can do to overcome depression, apart from therapy and medication, is to build a strong support system. You need your near and dear ones by your side. Tell them what you are going through. Be honest with them. Have someone whom you can talk to even at your lowest points. It can make all the difference.
Being under stress leads to the excess production of a hormone called cortisol and this hormone helps you deal with all the stress. Well, it can be good in the short-run, but the long-term effects of this hormone can be harmful to you as it can cause problems, such as depression. Therefore, practicing stress-busting tips can help you prevent or/and reduce depression to a great extent. Some of these exercises include;
- Work out every day for at least 30 minutes
- You can take supplements, such as kava kava, Omega-3 Fatty Acids, etc. after consulting a doctor
- Reduce your caffeine intake
- Journal every day
- Chew gum when you feel stressed
- Spend time with your loved ones and pets
- Don’t procrastinate
- Practice mindfulness
- Listen to music
- Practice deep breathing
Your Sleep Pattern Is Important
According to a 2014 study, it was found that sleep and mood are correlated and 80% of people suffering from depression had sleep disturbances. So, you need at least 7 to 8 hours of uninterrupted sleep. Maybe you are someone who can’t easily fall asleep or maybe you feel exhausted all the time. Then, you can try these few tips;
- Turn off all the electronics at least an hour before you go to bed
- Listen to soothing music before you sleep
- Never work on your bed because your bed must be a haven for comfort and relaxation only.
- Avoid alcohol, nicotine, caffeine or any other chemicals that interfere sleep
- Don’t nap in the afternoons
- Be consistent and follow a schedule
Follow A Healthy Diet
A healthy diet is important to improve your mental health. Therefore, it is necessary that you consume a nutritious and balanced meal every day. For instance, according to a 2012 study, it was seen that zinc deficiency increases the symptoms of depression. Hence, improve your diet to keep the symptoms under control.
Your Wellness Method
You need to create your own wellness routine that you know will work for you. For instance, a friend of mine cuddles her pet when she senses her symptoms trying to increase. It can be anything that brings you comfort, such as listening to music, taking a bath, reading a book, watching a movie, etc. You can also create a list of activities that you can do that helps put you in a good mood.
Tackle Your Negativity
You must talk yourself into changing the direction of your negative thoughts. You must learn to be kind to yourself. When unwanted thoughts enter your mind, reframe them into something realistic and positive and repeat it till you start believing in yourself. And remember, be patient with yourself, the most important person you need to show kindness is to yourself.
Create A Plan For Crisis
Living with depression isn’t easy, so it is always wise to create a crisis plan for when the symptoms get high. It can including getting in touch with your support group, talking to your therapist, or doing a list of activities that you know will help reduce the symptoms. You can also keep emergency contact information handy if necessary, such as National Suicide Prevention Lifeline: 1-800-273-8255, AASARA: 9820466726.
We certainly hope these tips help you. If there is something else you would like to add. Please write to us.