How To Deal With Depression
Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better. But while overcoming depression isn’t quick or easy, it’s far from impossible.
The key is to start small and build from there. Feeling better takes time, but you can get there if you make positive choices for yourself each day.
Recovering from depression requires action, but taking action when you’re depressed is hard. You have to draw upon whatever resources you have. Start by taking a walk around the block or picking up the phone and calling a loved one.
The following tips are based on a comprehensive approach that helps you get support while making lifestyle changes and reversing negative thinking. If you continue to take positive steps day by day, you’ll soon find yourself feeling better.
1- Reach out and stay connected
When you’re depressed, the tendency is to withdraw and isolate. Even reaching out to close family members and friends can be tough. But social support is absolutely essential to depression recovery. Staying connected to other people and the outside world will make a world of difference in your mood and outlook. Read full article
2- Do things that make you feel good
In order to overcome depression, you have to do things that relax and energize you. This includes following a healthy lifestyle, learning how to better manage stress, setting limits on what you’re able to do, and scheduling fun activities into your day. Read full article
3- Eat a healthy, mood-boosting diet
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 (such as certain meats). Read full article
4- Get a daily dose of sunlight
Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun. Aim for at least 15 minutes of sunlight a day. Remove sunglasses (but never stare directly at the sun) and use sunscreen as needed. Read full article
5- Challenge negative thinking
Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future. When these types of thoughts overwhelm you, it’s important to remind yourself that this is the depression talking. When you really examine them they don’t hold up. But just telling yourself to “think positive” won’t cut it. You have to identify these destructive thoughts patterns that you default to, next you start to challenge them. As you cross-examine your negative thoughts, you may be surprised at how quickly they crumble. In the process, you’ll develop a more balanced perspective. Read full article
When to get professional help
If you’ve taken self-help steps and made positive lifestyle changes and still find your depression getting worse, seek professional help. Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better!
Don’t forget about these self-help tips, though. Even if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning. For more tips read the full article.
Support groups for depression
Find Support (USA) – To locate a depression support group in your area. (Depression and Bipolar Support Alliance)
Depression support groups (UK) - To locate a depression support group in your area. (NHS)