Depression is not permanent
To many in today’s very busy and hectic world, undergoing depression means going through a bad phase in their life, but to some others, it is a constant battle. Although depression is such a weakness that makes life almost impossible, it is reversible. There are natural techniques and changes in lifestyle can help to manage depression in addition to proper healthy diet which is essential for both physical health and mental health. This article presents in concise details useful and practical depression management tips to help anyone not only cope with depression but also places depressed ones on the path of recovery.
Depression Management Tips
To successfully overcome depression, one has to understand what depression itself is and recognise the signs and symptoms. Acceptance is key and is the first step to recovery. Let talk more about these in details.
Understanding Your Depression
Consulting your doctor
A consultation with an expert will help you confirm your diagnosis your depression. The doctor will advise you on what to do next and set you up on a course of therapy or treatment which should be followed up as each case demands.
Accept that you are depressed
To overcome your depression, first, you have to first move past the denial stage and accept that you have a form of this condition. Although different types of depression can be seen in every person, here are some symptoms that confirm this condition. Not in all cases but you may also have depression if:
- You are feeling guilty, useless and helpless, for no reason.
- That you are feeling frustrated with every aspect of your life, and are unable to imagine any such thing, which can improve you.
- Due to one reason or without any, you feel uneasy at night, and you may be having trouble sleeping in the night and morning in the right way.
- You do not feel happy. Even while doing all those things, that previously made you feel happy such as spending time with your friends, fulfilling your hobbies, you still feel sad.
- It is easier to be alone and presence of people is a discomfort.
- You are feeling constant irritability for no reason.
- There is a thought of committing suicide in your mind.
Learn about the possible causes of depression
Knowing the cause of your depression if possible is a major determinant of fast recovery from depression. If you can figure out the cause, treat it successfully then overcome the depression. Simple isn’t it?
Drug or alcohol addiction
If you have drug or alcohol addiction, then it can cause your depression. If you have an addiction, a doctor can help you and also advise on the next steps to deal with it. There are also focus groups that help people deal with addiction problems. They can also help with withdrawal from such addictions.
If your have a family history of depression, then it is likely that you may also have depression. You may want to talk to another member of your family, who had a previous experience with this. They can help support and motivate you in your time of need.
Talk to your parents or any other member of your family. You may never know what has happened in the past and you might be suprised at how much they know and how much they are willling to help and support you.
Hormonal imbalance and depression
If you have thyroid problems, or if there is any other hormonal imbalance, then this can also cause depression. See a doctor on the way forward. Other conditions like anxiety disorders or a psychiatric disorder such as schizophrenia, can also contribute to depression.
Due to changes in weather
Some people also feel depression due to weather change. For example, there may be such symptoms that you see every year in winter only. This kind of depression is called Seasonal Affective Disorder (SAD).
Are there any triggers
Before you evaluate your psychological evaluation, try to if there are situations or something that triggers this condition .You may be reacting to a situation, which in turn affects you emotionally. Here are a few examples of some emotional triggers of depression.
- Feeling sad after losing a close friend or relative.
- Match or incompleteness in a romantic relationship. If you are undergoing a breakup, or are in the wrong relationship, depression can set in.
- Drowning career. If your job or career makes you really sad especially when your boss doesn’t exactly make it any easy Depression will not be far off.
- Financial problems.
- Sometimes, after the baby is born.” Most women, after giving birth to a child, often feel like crying, nervousness, and mood changes. It can grow from a little stress to a very intense postpartum depression.
Understand the treatment options available to you
Your doctor will talk to you regarding possible treatments available for depression. Depending on the severity of your illness, you may need both medication and psychotherapy.
Typically, any minor depression can be treated with psychotherapy as well as by changing lifestyle. (Depression Management Tips)
Such treatments that are effective for the diagnosis of depression include selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine reuptake inhibitors (SNRIs), atypical antipsychotics, tricyclic antidepressants, and monoamine oxidase inhibitors (MAOIs).
Cognitive-behavioral therapy (CBT) for depression is the most commonly diagnosed psychiatric treatment. This treatment involves directly identifying and changing negative thoughts and behavior in your mind, which makes your depression symptoms worse.
Some effective therapies for depression include Acceptance and Commitment Therapy (ACT), Dialectical Behavior Therapy (DBT), Psychodynamic Therapy, and Interpersonal Therapy.
As an alternative to treating some severe depression (or psychiatric depression), the brain is stimulated, which is called electroconvulsive therapy.
Try to improve Your lifestyle
Remove some unhealthy relationships from your life:
If a relationship is causing you much sorrow, then this is a time to end it here, and that’s right. You should get away from these people. If it is not something you can put an end to, try to communicate and resolve your differences as soon as possible.
Maintain a healthy relationship
Spend more of your time with such people, who encourage and support you when you are on the low. Good and true friends will not only help you cope with depression, but they will make you realise that you are worth the love and will also provide support.
Spend all your time doing some of the things that you like to do
By creating a busy schedule, you will stay active all the time, and not have time to dwell on negative thoughts. You might need to get out of the house and do something. Do not spend the whole time just staying in the house. Go out of place, go out in the sun, or go to a coffee shop and do your homework or study. By doing this, you feel very less different from others. (Depression Management Tips)
Find a new passion
You may not like your job, but you are not in a position to change your career right now. By finding some new passions in your life, you will get a new purpose to live. This passion can be anything that you want to do that makes you have some fun. Here are some great ways to find passion:
- Find your artistic sides like a watercolor painting, and drawing or pottery class.
- Express yourself through writing. Start writing some poems, write a short story, or if you want, write the first chapter of your novel too.
- Be interested in learning a different language.
- Find out for yourself a new sport. Start karate, ballroom dancing, or yoga classes.
- Search for a team sport such as volleyball or football.
Be more liberal
This in itself will not solve your depression woes but it will further improve your relationships with the people around you. You’ll also feel better even by helping others.
Adopt good habits
Improve your sleep-waking habit
By improving your sleep habits, you can improve your mental health. If you do this, you will be able to sleep and wake up at the right time. Develop a pre-sleep routine (habit before bedtime). Turn off the TV before sleeping; keep your phone or tablet away. No night phone calls. You should avoid having too much acute sound on the bed and reading.
Reduce or eliminate the amount of caffeine in your diet, especially afternoon. Caffeine can make it difficult for you to sleep. Avoid taking a nap longer than half an hour until you need it much – it will make you more fatigue and laziness. (Depression Management Tips)
Exercising at least 30 minutes a day can have a positive effect on your physical and mental health. It will not only get you energised but you will also feel inspired all day. Choose one of the exercises that will not stress you or put another physical strain on your health and then start as soon as possible.
Improve your diet
Food taken in fine and balanced quantities every day will improve your mental and physical condition. Even if your appetite is decreasing, you should also set the goal of consuming food at least three times a day. Eating three meals every day will give you the necessary energy to stay positive and focused all day.
Keep positive thoughts
If you start thinking positively, you will begin to see your life and world the right way and you will develop the right attitude to life. To think positively, you have to learn to recognize your negative feelings and replace them with positive thoughts. One thing that works is learning to express gratitude for for being alive each day.
The more positive you behave, the more positive thoughts will come in your mind. Talk about some positive things that exist in your life. After that, spend all your time in fulfilling those things that you like.
Improve your outer appearance
Looking unkempt and rough is also a side effect of depression. Although, you can not eliminate depression by changing your look or by taking care of cleanliness. But doing so will make you feel good and that is one of the treatment goals. So, take good care of your body, look good and decent. This will boost your confidence and self worth.
No one was born depressed and it is not a permanent condition. It is true that it is not always an easy case to treat or manage and it is not a pleasant condition to cope with both for patients and their caregivers. There also can be cases of remission sometimes even when you think you have fully over with it but one thing is a fact, you can succeed in your fight against depression and you will if you do not give up.