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Overcoming Depression
Overcoming Depression
Take an active role in Therapy
Take an active role in Therapy
If you do cognitive behavioural therapy, do the homework you're given. Think over what you’re learning. If you're having face-to-face therapy, be honest and straightforward with your therapist.
Pay attention to your mind and mood
Pay attention to your mind and mood
Pay attention to changes in your body and in your thinking. Tell your mental health team or psychiatrist if you think something is going wrong.Ask your doctor or therapist to help you make a plan about how to deal with early signs of relapse. You can ask your close friends and family to help you if this happens.Some people find it helpful to use a mood diary to keep track of their mood patterns and treatment progress.
Eat well
Eat well
Healthy eating can prevent depression, and might improve symptoms if you already have it. Aim for a balanced diet.The diet should be vitamins rich and should be good enough to keep you healthy and active throughout the day.
Look after your body
Look after your body
Try to keep yourself active. Regular exercise helps stop people getting depression, and can also improve symptoms. If you smoke, try to stop. Smoking can increase your risk of having depression and anxiety. Quitting smoking reduces depression, anxiety and stress, and improves your mood and quality of life.Avoid illegal drugs – they can cause depression or make it worse and stop you recovering.If you use alcohol, drink sensibly. Heavy drinking makes it harder to get over depression.Try to get enough sleep. Unhealthy sleeping patterns can bring on depression or make it worse.Get regular health check-ups and screening tests to help you look after your physical health.
Get the most out of your treatment
Get the most out of your treatment
When you and your doctor have found the medication and dose that works best for you, keep taking it – don’t skip doses or give up.It's very important that you attend all of your appointments.
Involve your family
Involve your family
Your partner or family can help you stay well, and can help you make the best choices when you have symptoms.If you want them to, your health-care team can include your partner or family when providing information and making decisions.
Self-help groups
Self-help groups
Self-help groups can help you get support and information.People in groups can benefit from each other’s experiences. They are also an opportunity to make new friends.The friendly support you get from your self-help group reminds you that you are not alone – other people have mental illnesses and are coping with many of the same problems as you.
By: Ishtha Shreya (India)
Source: https://www.yourhealthinmind.org/mental-illnesses-disorders/depression/self-care
Getting over Depression
Getting over Depression
Depression is a mental health disorder characterized by depressed mood, feeling detached and losing interest. Upsetting enough, this disorder becomes more and more common every year, with a majority of those cases being people in the age range of 14 to 18. 4 out of 5 people will have depression, and most will be in the range of 14 to 40. Depression has many components, first being the warning signs, symptoms, ways to escape and the final step would be the escape from the black hole and despair.
Feeling down is normal, but when you start to feel helpless and/or worthless and it won’t go away, you might have depression. Depression changes how you think, feel, and other common functions that you might do on a day to day basis. Warning signs of depression are loss of interest in daily activities, appetite or weight changes, sleep changes, anger, self-loathing, concentration problems and loss of energy. You can defeat these things that depression causes, but it will take time.
A few symptoms of depression are changes in sleep patterns, appetite, energy levels. behavior, concentration and self esteem. It can also be associated with the thoughts of suicide. All depression is different, some may experience anxiety, mood swings and sadness while another might experience insomnia or weight gain. Another symptom might even be talking about death, and giving things away= or saying things like ‘when I’m gone.’
Overcoming depression can be difficult, but it’s not impossible. It may feel like you can’t overcome depression positively, but you can. When you are going to overcome depression you need to take action, taking action is the hardest part. Ways you can take action are go for a run or dancing to your favorite song. The second recovery step is to arrange a lunch with an old friend or preparing your favorite food. You can also care for a pet. When you push yourself to get outside of the house you can tell that your mood slowly gets happier the more you do it. You also need to support your health so try to get eight hours of sleep, keep your stress in check, and practice relaxation techniques. Get a daily dose of sunshine you can do that by taking a walk on your lunch break, open your blinds, or you could go on a hike. You could also join a support group for depression. Being with others that suffer from the same thing can be reassuring. You also get the chance to support others and share your experiences with them. Ways to stay connected to you community are help volunteering, join a club, or call or email a old friend. These are all positive ways to battle your depression.
Depression is a huge burden, and overcoming it is a gigantic success. Keep up with the small things that allow you to love life and yourself. Treat yourself because you deserve it. Getting out of depression is possible, and it will one of your highest moments when you overcome it, because it only makes you stronger. When you make it out of that black hole of depression, don’t look back, that time in your life doesn’t deserve your remensing, instead think. “Wow, I am so proud of myself for getting out of that hole.” It’s also okay to let others help you, all you have to do is ask because others care about you.
Depression may feel like you will never get over it, but remember that with the help of God and others, you will be able to. Escaping depression is not easy, but remember that there are people out there that want to be there for you, but might not know how. Once you have finally overcome your depression, you will realize how trapped you were in there and won’t want to fall back into your old habits. Remember that depression has four main things, warning signs, symptoms, ways of escape, and the final escape from depression.
How do you deal with depression? By: Tajrobawi Girls High School
How do you deal with depression? By: Tajrobawi Girls High School
Dealing with depression requires action, but taking action when you’re depressed can be hard. 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.
It’s the Catch-22 of depression recovery: 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’s difficult and something that’s impossible. 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.
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 soon lift the heavy fog of depression and find yourself feeling happier, healthier, and more hopeful again.
Coping with depression tip 1: Reach out and stay connected
Coping with depression tip 1: Reach out and stay connected
Getting support plays an essential role in overcoming depression. On your own, it can be difficult to maintain a healthy perspective and sustain the effort required to beat depression. At the same time, the very nature of depression makes it difficult to reach out for help. When you’re depressed, the tendency is to withdraw and isolate so that connecting to even close family members and friends can be tough.
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.
How to reach out for depression support
How to reach out for depression support
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. Phone calls, social media, and texting are great ways to stay in touch, but they don’t replace good old-fashioned in-person quality time. Â 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.
Care for a 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.
Join a support group for depression. Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences.
10 tips for staying connected
- Talk to one person about your feelings
- Help someone else by volunteering
- Have lunch or coffee with a friend
- Ask a loved one to check in with you regularly
- Accompany someone to the movies, a concert, or a small get-together
- Call or email an old friend
- Go for a walk with a workout buddy
- Schedule a weekly dinner date
- Meet new people by taking a class or joining a club
- Confide in a clergy member, teacher, or sports coach
https://www.helpguide.org/articles/depression/coping-with-depression.htm/
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