MOMENT WIT OLGA : DEALING WITH DEPRESSION.
Have you ever been depressed?
Coping with depression has never been easy to deal with. When you are depressed, you can’t just will yourself to “snap out of it.” But these tips mentioned below can help put you on the road to recovery.
Why Is Dealing With Depression So Difficult?
Depression drains your energy, hope, and drive, making it difficult to take the steps that will help you to feel better. Sometimes, just thinking about the things you should do to feel better, like exercising or spending time with friends, can seem exhausting or impossible to put into action. But the things that help the most are the things that are the most difficult to do.
There is a big difference, however, between something that is difficult and something that is impossible. While recovering from depression is not quick or easy, you do have more control than you realize even if your depression is severe and stubbornly persistent. The key is to start small and build from there. You may not have much energy, but by drawing on all your reserves, you should have enough to take a walk around the block or pick up the phone to call a loved one, for example.
Taking the first step is always the hardest. But going for a walk or getting up and dancing to your favorite music, for example, is something you can do right now. And it can substantially boost your mood and energy for several hours—long enough to put a second recovery step into action, such as preparing a mood-boosting meal or arranging to meet an old friend. By taking the following small but positive steps day by day, you’ll soon lift the heavy fog of depression and find yourself feeling happier, healthier, and more hopeful again.
Dealing With Depression Tip 1: Reach out and stay connected.
- You may feel too exhausted to talk, ashamed at your situation, or guilty for neglecting certain relationships. But this is just the depression talking. Staying connected to other people and taking part in social activities will make a world of difference in your mood and outlook. Reaching out is not a sign of weakness and it won’t mean you’re a burden to others. Your loved ones care about you and want to help. And if you don’t feel that you have anyone to turn to, it’s never too late to build new friendships and improve your support network.
Look for support from people who make you feel safe and cared for. The person you talk to doesn’t have to be able to fix you; they just need to be a good listener, someone who’ll listen attentively and compassionately without being distracted or judging you.
- Make face-time a priority. Yes! the good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away.
- Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.
- Find ways to support others. It’s nice to receive support, but research shows you get an even bigger mood boost from providing support yourself. So find ways both big and small to help others: volunteer, be a listening ear for a friend, do something nice for somebody.
10 Ways of staying connected.
1)Talk to one person about your feelings.
2)Help someone else by volunteering.
3)Have lunch or go out with a friend.
4)Ask a loved one to check in with you regularly.
5)Accompany someone to the movies, a concert, or a small get-together.
6)Call or text an old friend. Start up a conversation.
7)Go for a walk with a workout buddy or visit the gym and make new friends.
8)Schedule a date with a friend or family member just to get out of the house.
9)Meet new people by taking a class or joining a club or on social media.
10)Confide in a clergy member, teacher, or mentor.
Tip 2: Do things that make you feel good.
you have to do things that relax and energize you. schedule fun activities into your day.
- Do things you enjoy (or used to)
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. 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.
- Support your health
Aim for eight hours of sleep. Depression typically involves sleep problems. Get on a better sleep schedule by learning healthy sleep habits.
- Keep stress in check. Not only does stress prolong and worsen depression, but it can also trigger it. Figure out all the things in your life that stress you out, such as work overload, money problems, or unsupportive relationships, and find ways to relieve the pressure and regain control.
- Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being.
10 Things that can uplift your mood.
- Spend some time in nature.
- List what you like about yourself.
- Read a good book.( Yes! you read right. Lol)
- Watch a funny movie or TV show.
- Take a long, hot bath.
- Take care of a few small tasks.
- Play with a pet.
- Talk to friends or family face-to-face.
- Listen to music.
- Do something spontaneous.
Tip 3: Get moving engage in exercises.
Exercise is a powerful depression fighter. Research shows that regular exercise can be as effective as medication for relieving depression symptoms. It also helps prevent relapse once you’re well.
To get the most benefit a 10-minute walk can improve your mood for two hours.
- Exercise is something you can do right now to boost your mood
Your fatigue will improve if you stick with it. When you’re depressed and feeling exhausted exercise will help you to feel energized and less fatigued, not more.
- Find exercises that are continuous and rhythmic such as walking, weight training, swimming, martial arts, or dancing where you move both your arms and legs.
- Pair up with an exercise partner. Not only does working out with others enable you to spend time socializing, it can also help to keep you motivated. Try joining a running club, taking a water aerobics or dance class, seeking out tennis partners, or enrolling in a soccer or volleyball league.
Tip 4: Eat a healthy, depression-fighting 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).
- Don’t skip meals. Going too long between meals can make you feel irritable and tired.
- Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these “feel-good” foods quickly lead to a crash in mood and energy.
- Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.
- Boost your mood with foods rich in omega-3 fatty acids which play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, sardines, tuna, some cold-water fish oil etc.
Tip 5: 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 lunch outside, enjoy an al fresco meal.
Double up on the benefits of sunlight by exercising outside. Basically any outdoor or open air activity.
Tip 6: Challenge negative thinking.
Do you feel like you’re powerless or weak? That bad things happen and there’s not much you can do about it? That your situation is hopeless? 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 remember that this is a symptom of your depression and these irrational, pessimistic attitudes known as cognitive distortions aren’t realistic. When you really examine them they don’t hold up.
Ways to challenge negative thinking.
frame by telling yourself to “just think positive.” Often, the trick is to identify the type of negative thoughts that are fueling your depression, and replace them with a more balanced way of thinking.
Below are some destructive thought patterns that contribute to your depression
- Negative, unrealistic ways of thinking that fuel depression is the All-or-nothing thinking. Looking at things in black-or-white categories, with no middle ground (“If everything is not perfect, I’m a total failure.”)
- Overgeneralization. Generalizing from a single negative experience, expecting it to hold true forever (“I had a bad date, I’ll never find anyone.”)
- The mental filter, Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right. (“I got the last question on the test wrong. I’m an idiot.”)
- Diminishing the positive. Coming up with reasons why positive events don’t count (“She said she had a good time on our date, but I think she was just being nice.”)
- Jumping to conclusions. Making negative interpretations without actual evidence. You act like a mind reader (“He must think I’m pathetic”) or a fortune teller (“I’ll be stuck in this dead-end job forever.”)
- Emotional reasoning. Believing that the way you feel reflects reality (“I feel like such a loser. Everyone must be laughing at me!”)
- Shoulds’ and ‘should-nots.’ Holding yourself to a strict list of what you should and shouldn’t do, and beating yourself up if you don’t live up to your rules. (“I should never have interviewed for that job. I’m an idiot for thinking I could get it.”)
- Labeling. Classifying yourself based on mistakes and perceived shortcomings (“I’m a failure; an idiot; a loser.”)
Now that you have identified those negative thoughts, put your thoughts on the witness stand. Once you identify the destructive thoughts patterns that contribute to your depression, you can start to challenge them with questions such as:
“What’s the evidence that this thought is true? Not true?”
“What would I tell a friend who had this thought?”
“Is there another way of looking at the situation or an alternate explanation?”
“How might I look at this situation if I didn’t have depression?”
“I’m I overreacting on this issue?”
“If I change or correct this, then would it come out better next time?”
“How did people who have been in this same situation resolve it?”
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 and help to relieve your depression.
When to get professional help for depression?
If you have 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!
I hope you enjoyed this session. Thanks for reading through.