How To Get Out Of Depression In 90 Days

If you feel life has no meaning or it’s useless or If you are confused, hit rock bottom, and don't know where to start. And feels that no one understands you. believe me, I have gone through this.

I understand that it’s hard to express yourself even if you do then sometimes there is no one to listen to. If this is you…

This guide is for you.

It’s a step-by-step process but feel free to jump on any point. There are no magical things here, everything is basic but effective.?

“At the beginning of every role I take, I have to start from the basics and build it up. It's like a new construction.”

• Kim Cattrall

This will help you a lot I guarantee! Because I did it. I read a lot of books because I had no one to talk to about my feelings and I did it on my own. I didn't see a therapist because of my ego of winning through this on my own, I believe.

“The power lies in the basics.”

• Om Gupta

If you feel like zero this article will definitely take you to one. I am sharing this from a personal experience.?

Let’s fix you.

Content Table

1. Fix Your Diet
2. Get Sunlight?
3. Garbage in, Garbage out?
4. Exercise
5. Positive environment
6. Go out
7. Try new things
8. Get a job
9. Learn something
10. Socialize
11. Sleep
12. Spend time with yourself
13. Don’t take anything seriously
14. Don’t think about the past (as people say)
15. Address your problems
16. Live?
17. See a therapist?

1. Fix Your Diet

Don’t ignore it! This impacts a lot on our mental health. And the majority of the time it’s our poor diet that keeps us weak. A Harvard Medical health blog says:?

"A dietary pattern characterized by a high intake of?

• fruit,?
• vegetables,?
• whole grain,?
• fish,?
• olive oil,
• low-fat dairy,
• antioxidants and?

Low intakes of animal foods were apparently associated with a decreased risk of depression.?

A dietary pattern characterized by a high consumption of?

-red or processed meat,?

-refined grains,?

-sweets,?

-high-fat dairy products,?

-butter, potatoes

-high-fat gravy, and?

low intakes of fruits and vegetables are associated with an increased risk of depression."

Also, add omega-3 in your diet. Most studies are showing that omega-3s may help treat some forms of depression, says Healthline.

2. Get Sunlight

“Humans may not survive healthily without sunlight.”

• National Institute of Health read more here.

Get at least 15-30 mins of sunlight daily. It helps in fixing our?

• Circadian rhythm,?
• Improves sleep quality,?
• Production of serotonin which helps in feelings of well-being and happiness, and mood regulation.?

3. Garbage In, Garbage Out

So, while you are taking a sunbath you can listen to positive things instead of music. You can also listen to music. There's no restriction but your mind needs good and positive things.?

Try not to consume violent content.?

Fill your mind with goodness and positivity so you can pour out goodness and positivity.?

You can read or listen to book summaries, podcasts, and affirmations.?

Some books to get started -?

• The Power Of Positive Thinking by Norman Vincent
• The Power Of Your Subconscious Mind by Joseph Murphy
• The Power Of Now by Charles Duhigg?
• How to Stop Worrying and Start Living by Dale Carnegie

4. Exercise?

This is one of the free and great antidepressants. It’s hard, I know.?

Depression makes you physically weak, it disturbs sleeping patterns, changes appetite, you to lack energy, and less motivation to do exercise.?

"In people who are depressed, neuroscientists have noticed that the hippocampus in the brain—the region that helps regulate mood—is smaller.?

Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression,"

explains Dr. Miller from Harvard Medical School.??

But you don't have to work out for 2 hours. Starting with 5 minutes of exercise or any activity is good to go. The time will automatically increase as you improve.

You will feel confident about yourself when you see progress.?

5. Positive Environment?

Mind Your Environment. This is a very crucial step to get better. Your environment shapes you.?

“Man is largely a creature of habit, and many of his activities are more or less automatic reflexes from the stimuli of his environment.”

G. Stanley Hall

I was not making progress despite doing most of the things because my environment was negative. Day and night everyone around me was just complaining about things, negative news, gossiping about others.?

So, I started maintaining distance from them. It was hard in the beginning but it is worth it. Distance yourself from the negatives.?

6. Go Out

As you know, you need a positive environment and if you can’t find it in your house then Go Out! If you can’t go out alone then go with a friend. Sleeping the whole day won’t help.?

You will feel better. You will see things and may realize that your problems are not that big.?

• Go to theatres instead of watching web series at home?
• Go to restaurants instead of ordering online
• Go for a walk instead of walking on a treadmill.?
• Meet a friend

????????????You will feel free and let your mind wander. Get out.?

7. Try New Things

You might be afraid of doing new things but this is one of the best things you can do for yourself.?

Do what you fear. Take baby steps, no need to bungee jump or skydive. Go for a solo trek, run a marathon, talk to that girl (at least say Hi), apply for that job, and expose yourself to your fears.?

I know, you need to feel protected and you don’t need to do this right now after reading this.?

Go step by step. You will feel improvement. You will see progress, and then go for your fears.?

Be ready to suck. You might feel you are not good enough but my friend you need to do it.?

This will make you excited for your life again. So it’s a MUST.

8. Get A Job

[If you don't have one]. If you have all the free time in the world and you are doing nothing with it and just thinking you will be depressed for life.?

Humans are built to create. You must have some purpose to wake up daily. Now, you need to take 6 months of retreat to find your purpose. But you need a reason to wake up daily and that could be your work.?

So, get a job. You will meet new people and new opportunities that might change your life.

9. Learn Something

Learn a skill. Related or not related to your job. Learning will make you curious and will improve your mentality. And as the 3rd point said Garbage in, Garbage out.?

Learning will compound over the years. And I Don’t need to mention its benefits, right?

You can even learn any instrument, or learn to box, write, or learn any topic you are interested in. Learn whatever YOU want.?

10. Socialize

Again! You might feel “fear”, or you will say “Oh, but I am an Introvert”. No, you are not. You just need your kind of people.?

For that, you need to connect not just on social media but you need to socialize.?

Meet new people, make new friends, talk to someone you have never talked to before, go to meet-ups, go somewhere you always wanted to, and just introduce yourself.?

BE THE ONE who initiates.?

11. Sleep

Now, After all these things I suggest you sleep. You must be tired of all the work, workouts, socializing, trying new things, and boring diets.?

You have cried a lot, expressed your anger, and been upset for a long time. Now you need rest.

Sleep for about 8 hours daily. You might not feel sleepy or you sleep a lot and that’s fine. Sleep patterns change when we are depressed.?

Sleeping 8 hours will keep you sane, believe me. It will -

• Recover your muscles
• Keep you relaxed
• Reduce your stress
• Improve your mood
• Improve mental function?

there are tons of benefits to sleeping.?

But, If you are sleeping the whole day you need to follow the 6th point.?

12. Spend Time With Yourself

Be alone for some time. Not much. Spend time with yourself with no device, no family, no friends just you and your thoughts. Talk to yourself.

You will feel uncomfortable in the beginning. Because our brain needs continuous stimulation and dopamine hits.?

Just sit with your thoughts or even go for a walk but without any music.?

You will get the answers. You will know what you need to do with your life. This point is not just about depression but, also everyone needs to follow this point.?

We feel lost, insecure, and depressed because we run from the situations and surround ourselves with distractions (screens and devices). Instead of confronting our thoughts.?

Start by 10-15 mins then increase the time as you feel comfortable.??

13. Don’t Take Anything Seriously

You might not agree but you don’t need to take anything seriously. This is just a phase that you will pass. So, try enjoying the moment with the steps I have mentioned in this article.

You won’t lose anything, because ultimately your health is important, especially at this point.?

Your friends and family might say something that hurt you. And sometimes they do this to keep you safe or to remind you of your future. So, don’t take anything seriously and react.?

So, talk to yourself.

14. Don’t Think About Your Past (as people say)

I say, Think. Firstly, you can’t control it. Secondly, if something has hurt you then how can you not think about it??

You will get the thoughts of your past - Cry, get upset, get angry but be aware of your reactions. Let your emotions out. It is a necessary part that most people don’t understand.?

Think but don't indulge in it. Don’t let your thinking turn into overthinking and eat your time.?

Be aware.?

15. Address Your Problems

You need to address your problems. You should ACTUALLY know what hurt you. And to make sure you are not just hurting yourself with overthinking you need to talk to your friend or write it down.?

Writing your thoughts down will keep your mind organized and clear.?

Sometimes, it’s all in our head. The things that are not even reality.?

People hurt us one time and we hurt ourselves 1000s of times with that thought. So, let it out and write it down.?

16. LIVE

You don’t need to follow these points religiously with strict discipline. Don’t burden yourself with the expectations of others.?

You need a day off, just take it. Take some rest, eat what you want, and watch a movie put on the LAZY song by Bruno Mars.

This point has fewer words but it’s the most important of all. LIVE.

17. See A Therapist

Don’t be like me. It took me a lot of time to recover from this and I am still following the points I have mentioned.

Of course, these will help but why not see someone who can actually help us? Who has the expertise? And I had some of my reasons to not visit one.?

If you can, then please visit a therapist.?

Lastly,?

It might seem overwhelming but don’t worry. You don’t have to do this in one day or even a month, take your time.?

You see that every point is interconnected to each other so, follow any of these points daily to make sure you are improving.?

And it really doesn't matter whether you take 90 days less or more, all that matters is you are improving.

An additional point if I add that would be the MINDSET. You have to admit that it’s all in your head so you need to CHOOSE that you will get out of this victim mentality and you will be healthy again.?

You will smile again. You will laugh again. You will have to believe in yourself. You have to believe that you will get through this. You will be what you want to be.?

You will.?

I believe in you.?

And share with someone who wants to get out of depression,

who needs hope, who wants to live.?