Everything feels more challenging when you're dealing with depression. Going to work, socializing with friends, or even just getting out of bed can feel like a struggle.
Best advice is to consult someone or share your problem with other people be more open about your thought. But there are some ways that you can do to cope with your symptoms and improve your quality of life. It doesn't get out you from the depression but these tips will definitely help you feel little bit ease.
1. Take a different view
With depression often comes a psychological myopia: the sufferer robotically repeats to him or herself soul-sucking negative thoughts: “Nothing I try ever works out” “How could I have been so stupid?” “I am not worthy of being loved”.
A patient deep in the throes of that kind of thinking can, if unchecked, spend an entire session staring at one spot—often the floor.
At those moments you are so stuck on only seeing things one way that you miss any other possible view, literally.
If you force yourself to look up, there are a variety of objects in the room to observe and ponder like a bookcase, lamps, paintings and many more. The patient then sheepishly lifts his or her eyes to take in the entirety of the room.
2. Reward your efforts
All goals are worthy of recognition, and all successes are worthy of celebration. When you achieve a goal, do your best to recognize it.
You may not feel like celebrating with a cake and confetti, but recognizing your own successes can be a very powerful weapon against depression’s negative weight.The memory of a job well-done may be especially powerful against negative talk and over-generalization.
3. Exercise
Take a 15- to 30-minute brisk walk every day or dance, jog, or bike if you prefer. People who are depressed may not feel much like being active.But make yourself do it anyway. Once you get in the exercise habit, it won't take long to notice a difference in your mood.
In addition to getting aerobic exercise, some yoga poses can help relieve feelings of depression or play the game you like.Breathing exercises and meditation can also help people in depression feel better.
4. 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.
While you can’t force yourself to have fun or experience pleasure, you can push yourself to do things, even when you don’t feel like it. You might be surprised at how much better you feel once you’re out in the world. Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.
Pick up a former hobby or a sport you used to like. Express yourself creatively through music, art, or writing. Go out with friends, take a day trip to a museum, the mountains, or the ballpark.
5. Improve Your Eating Habits
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.
Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
6. 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 for at least 15 minutes a day.
Take a walk on your lunch break, have your coffee outside, enjoy an alfresco meal, or spend time gardening. Double up on the benefits of sunlight by exercising outside.
Try hiking, walking in a local park, or playing golf or tennis with a friend. Increase the amount of natural light in your home and workplace by opening blinds and curtains and sitting near windows. If you live somewhere with little winter sunshine, try using a light therapy box.
7. Sleep Regularly
Try to keep a regular sleep schedule. Keep a balance with not too little and not too much sleep. Staying up late one night and then sleeping in excessively the next day is a sure-fire way to feed depression.
Also, don’t try to solve problems late at night when your brain is half-asleep. Sleep and mood are intimately related. A study found that 80% of people with major depressive disorder experience sleep disturbances. So try to get a better sleep and maintain a sleep schedule.
8. Challenge negative thoughts
In your fight against depression, a lot of the work is mental changing how you think.
When you're depressed, you leap to the worst possible conclusions.The next time you're feeling terrible about yourself, use logic as a natural depression treatment.
You might feel like no one likes you, but is there real evidence for that? You might feel like the most worthless person on the planet, but that really likely?
It takes practice, but in time you can beat back those negative thoughts before they get out of control.
9. Care for Pet
While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated.
Caring for a pet can also get you outside of yourself and give you a sense of being needed—both powerful antidotes to depression.Pets can really help us relax - stroking your cat/dog or simply watching fish swim around the tank can make your worries melt away.
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.
Cheers to Healthy Life!
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