This guide is an attempt to help people understand how to deal with Depression in better ways. If you are depressed or know someone who is going through it then this guide might help you. But before that, I would like to give a shout to every single person who is struggling with it. You are Brave Souls and don’t you ever let other’s opinions make you believe otherwise.
What Is Depression?
Before going forward, I would try to explain “Depression” in a simple definition. Depression is defined as a mood disorder where a person feels sad and is no longer interested in the activities which they normally enjoy. If this state persists for more than two weeks then it will be classified as depression.
Symptoms of depression may include a constant state of worry, sadness, insomnia, low self-esteem, and a feeling of hopelessness. The person may remain upset and intolerant of other people around him. A depressed person may often feel unmotivated and generally find it difficult to make decisions in life. He will avoid social interactions and would try to isolate himself which will further worsen his mood.
In extreme cases of depression, a person may develop suicidal tendencies. He may have thoughts about self-harm and ending his own life. If such kind of thoughts is coming into your mind then you need to immediately get help.
Depression mostly occurs due to a combination of external and internal causes. External causes include financial problems, relationship issues, pregnancy, birth, loneliness, bullying, loss of loved one, stress, and use of alcohol or drugs. Internal causes include personality traits, childhood trauma, family history, and long-term health problems.
But the good news is that depression can be treated and the person will recover with time. According to the World Health Organization (WHO), more than 350 million people globally are affected by depression.
Dealing With Depression:
Depression often feels like a deep dark pit where a person feels that everything seems out of control. You may feel like those dark thoughts are never going to leave you alone but you have more power than you give yourself credit for. Fighting depression is not an easy task. It requires time, patience, and courage but is worth fighting for. Some tips that can help you are:
1: Seek Help:
If you are going through depression, then seeking help is the first and foremost step. You may not feel like it but you need to reach out. It may seem tempting to isolate yourself but isolation will make your depression worse. You need to trust the people around you and confide in them. They will hear you and help you out. But even if there is no one around you who can be trusted, then seek professional help. Find support groups in your area and actively participate there.
When you are depressed, you may feel like doing nothing and lay in bed all day. Resist the urge to do nothing. Try those hobbies which you used to enjoy. Leave your house and take walk in nature. Physical contact is another mood lifter for you. Hug your favorite person, pet, or stuffed toy. Drink loads of water and eat a healthy diet. Treat yourself to a nice bath. Take some time off to read your favorite book or binge-watch your favorite show.
As I said earlier, depression will try to make you miserable. Simply going for a walk or jogging can do wonders for your mood. According to some studies, a regular exercise routine can have the same effect as anti-depressants. Participation in local sports can also help you form a routine.
Loss of appetite is a common symptom of depression. Skipping meals is a common occurrence and the person will not feel like eating. Missing out on meals will worsen your mood and make you more irritable. It is recommended to eat a healthy diet at least every three to four hours. Make sure that your food contains loads of vitamin B and is rich in omega-3 fatty acids. Avoid intake of excess sugar and carbohydrates as it will decrease your energy levels.
5: Enjoying Nature:
Going out in the sunlight and basking in the sunlight will not only provide you with much-needed Vitamin D but will also improve your mood. The open-air will make your thoughts less jumbled and your head more clear.
Keeping a journal and recording your thoughts in it will help you identify the negative thought patterns. Labeling these thoughts will make it easier for you to counter them. These negative thoughts can then be replaced with positive thought patterns by practicing positive affirmations.
Practicing mindfulness is another helpful technique to help you become more grounded and be more in touch with reality. Depression often leads to the messed up thought patterns that will make it difficult for you to live in the current moment. Mindfulness will help you to direct your attention to the present instead of drifting away from reality.
8: Developing A Routine:
A routine in life can help you navigate the uncertainties of life. The familiarity of routine will make it much easier for you to battle depressive thoughts. When going through a depressive phase, it is recommended to keep working according to routine instead of abandoning everything as it will make you feel better.
9: Take A Vacation:
I know that I said earlier to keep working but if everything seems too overwhelming and you feel struggling even at your workplace then taking a vacation or break is the ideal course of action. Just step away from the things which are stressing you out and visit your favorite place. This will help you to overcome the depressing thoughts and to return with renowned energy.
The pull of depression may sometimes feel too strong to resist but try to fight it with all that you have got. The above-mentioned tips may help you to cope when going through difficult times but are certainly not an alternative to professional help. Depression is treatable but only a qualified professional can help you overcome it.