Depression is a severe mental health condition that results from sudden changes in the hormonal levels of the body and dealing with a persistent life challenge among other factors. Being depressed can make you feel helpless, hopeless or worthless. But the truth is, you're not. The good news is, along with counseling for depression and sometimes medication management you're sure to overcome depressive thoughts.
In order to fight back and of course overcome, one must be ready to change their behavior, physical activities, lifestyle, and way of thinking.
Here are some life-saving tips that can help overcome depression - starting right now!
1. Being mindful of your thoughts
During depression therapy, this is considered one of the most successful approaches in dealing with depression. Being mindful of your thoughts helps you tap into your conscious and subconscious mind, which goes a long way in helping you combat depression. What this means is that you become actively involved in whatever thought you develop. This way you'll be able to identify what thoughts you need to embrace or let go. It helps in ignoring negative thoughts which of course are only destructive, and it helps you take complete charge or control of what your mind thinks.
Mindful thinking is simply an art that can be apprehended by constantly reminding yourself to discern your thoughts, feelings and body sensation. It helps you pay attention to what is happening within and around you and by so doing, makes you understand yourselves better. As it opens your mind, it creates a way for the joy of seeing things in a new perspective. Gradually, you'll begin to understand that your thoughts are mere mental events that do not have control over you. It sounds complicated that is where your therapist or a counselor can help you learn mindfulness.
2. Do Things That Once Interest You
Depression is one of the hardest emotional states to endure; it manifests itself through loss of interest in things you once enjoyed. Sometime people don’t realize they have given up on things they once liked, counseling process can help individuals recognize impact of depression on their daily functioning. Giving in can give your depression, even more power, so it's time to fight back. Staying active in your life, engaging in things you find interesting and trying to have as much fun as possible will help re-ignite your spark. The amazing thing about this tip is that it starts with simple things, instead of slumping on the couch, force yourself to take a walk, wash the dishes, cook a meal, just do something. Any activity you know will help you raise your spirit is always important no matter how simple they seem.
Symptoms like loss of energy, restlessness and so on can be overcome by opting for a simple exercise. It temporarily boosts the level of endorphins in the body which are also known as "feel-good chemicals." Regular exercise helps the brain to rewire itself in positive ways.
Bear in mind that you don't need to run marathons to benefit from this, just walking or jogging a few times a week. Make it more meaningful, whether you need that alone time or need someone to join you.
4. Connect with Friends and Family
It is clear that this is one of the hardest things to do when feeling depressed is to be around people, but you must understand that it is one of the most rewarding activities. Isolating yourself is not an option, force yourself to go out. Spending time with friends and family can have a huge positive effect on your mood.
5. Eat healthy
Do well to watch what you eat during this period. Whether it is making you overeat or making you lose appetite, try to get things in control, and you will start to feel better about yourself.
Nonetheless, studies are encouraging to include Omega 3 Fatty acids in your diet. According to research, most people going through depression, lack the fatty acid known as EPA and by adding Omega-3 fatty acids (such as walnuts, flaxseed, salmon and tuna) to your daily meal could help ease depression by a reasonable percent.
6. Get enough sleep.
With depression comes restlessness, fatigue and as such making it really hard for one to get enough sleep, and too little bedtime can make depression even worse. To overcome this, you have to start going to bed and getting up at the same time daily. Avoid distractions like TV, your phone, and with time, your sleep will definitely improve.
7. See a Therapist or a Counselor
You may want to actually fight against this yourself, but talking to someone is a more powerful way of combating your depression. Opting for depression counseling helps you address underlying issues. It also shows you've been able to identify that you have a problem which you know you don’t have to resolve alone, and that is a step in the right direction.
Asking for help is a courageous act and speaking to a therapist is an entirely healthy decision that has proven to be beneficial to a countless number of individuals. This way you'll be able to learn about the source of your pain, and by so doing you'll be able to recognize and combat that critical inner voice.
Also, always remember to check with your doctor before using any supplements, especially if you're already taking medications.