Mental Health

How To Overcome Depression.


Depression is a serious medical condition in which a person feels very sad, hopeless, unimportant, and is unable to live in a normal way. Depression can be debilitating and is very different from just feeling unhappy. Usually, there is a reason for unhappiness such as being rejected or not getting what you wanted.

Depression can drain your energy and leave you empty and fatigued. It makes it difficult to muster strength and courage or the desire to seek treatment. It is a pervasive feeling and it is almost as if you are in an enclosed box with no light.

Read on to learn about the ways to alleviate depression:

Visualize a happy memory.

Depression makes one revisit painful and sad memories, it can tip one into near emotional disorder. Your thoughts are your enemy when depression sets in so the best way to overcome this is to close your eyes, empty your mind, and think of the happy and joyful memories.

The moment you feel yourself sliding back to an awful memory that takes you under, take a deep breath, and instantly conjure up a happy memory. Counter the painful memory with an immediate potion of positivity. If it helps, write down what was happy about the event or day.

Tell yourself something good.

Depression promotes self-hatred. It brings about thoughts like: “I’m boring”, “I’m not smart”, “I’m slow-witted”, “I’m ugly” or “I’m a coward”. To you, these sentiments are absolute truths and thus offer comfortable discomfort. As long as these thoughts cloud your mind and thinking, nothing good can breakthrough.

The next step is to exchange the “everything I hate about myself” mantra to words like: “I’m confident”, “I’m beautiful”, “I’m a survivor” or “I have gorgeous eyes” and keep it at the back of your mind that you are what you are and not what others say you are. 

Make plans and set goals for yourself.

A depressed person is always wanting to be on his/her bed under the covers with the shades drawn and is always not wanting to go out of the house but you need to make plans and make effort to get dressed and take a walk, go to the gym and socialize. Making plans may help you feel in control.  Focus on setting creating a loose but structured plan to help you keep your daily pace going

You can also consider setting one or two small goals like taking the trash our, sorting out the laundry, or address any time-sensitive messages.

Wallow constructively.

Suppressing your feelings and emotions may seem like a good and strategic way of dealing with the negative symptoms of depression but this technique is quite unhealthy. If you are having a sour day, have it and let yourself feel the emotions but don’t stay there.

Consider journaling your feelings and what you are experiencing. Then, when the feelings lift, write about that too. It can be instructive for both hope and self-healing. This helps you to think more positively and help remind you that things are not that bad.

Spend time with nature.

Nature can have a powerful influence on depression and improve your mental health. Exposure to flowers, sunlight, and other natural things may offer the same benefits.

Consider taking a walk at leisure among the trees and spend some time in your local park or environment and you can also plan a weekend picnic or get-away. These activities can help you reconnect with nature and soak in some rays at the same time.

Spend time with loved ones.

Depression tempts isolation and withdrawal from friends and family but face-to-face interaction can help wash away those tendencies. Make video-calls or phone-calls if you are unable to spend time together in person and make sure to remind yourself regularly that these people care a lot about you and resist the temptation to feel like you are a burden or problem to them.

Do something you enjoy.

Depression can tempt you into giving yourself into your tiredness. It may feel more powerful than happy emotions.

Try to resist and do something you love and enjoy, something that is relaxing but energizing for you. These activities can provide subtleness and lift your mood and energy which may help you to overcome depression.

Try something new entirely.

When you do the same thing day after day, you use the same parts of your brain. You can alter your brain chemistry and challenge yourself by doing something entirely different.

Doing new things can improve your overall well-being and strengthen your social relationships. You can consider trying a new spot or leaning a new cooking technique.

Practice meditation.

Anxiety and stress can prolong the symptoms of depression. Finding relaxation techniques can help lower stress accommodate more joy and balance into your day.

Practicing activities like yoga, meditation, and deep breathing may help you improve your sense of wellbeing and feel more connected to what’s happening around you.        

Eat healthy foods.

Depression can affect appetite. One may not feel like eating at all, but another might overeat. If depression has affected your eating, you’ll need to be extra mindful of getting the right nourishment. Proper and healthy foods can influence a person’s mood and energy. If you don’t feel hungry, try to eat something light, like a piece of fruit to keep you going.

Eating a diet rich in vegetables and grains may be a good place to start. Try to limit stimulants like coffee, caffeine, and soda, and depressants like alcohol. Avoid sugar, preservatives, and processed foods to feel better and provide you energy.

Consider meeting with a doctor or registered dietitian for guidance on the healthy foods to eat. What you put in your body can have a real and important impact on the way you feel.

Although the above suggestions can be effective, depression that perseveres should be investigated further, and seeing a doctor, counselor, or psychologist over any symptoms is a step in the right direction.

Sadness can be a difficult emotion to deal with, not only due to the pain it causes but also because of the factors that caused the sadness in the first place. It is important to remember that sadness is one of the common and natural human emotions and is something that will ultimately help us appreciate our happy times. 

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16 thoughts on “How To Overcome Depression.

  1. I have a family member that struggles with depression. I am always looking for articles to read to help my understanding. Thank you for sharing this information!

  2. These are all great tips for helping with depression. I know a lot of these can be a lot easier said than done when your mental health is at a low point but they would all be very helpful. I do find when I'm feeling low going outside definitely helps. Thank you for sharing these tips!

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