The worst part of depression is that you cannot clearly express what you’re feeling. The anger, helplessness, loneliness, emptiness, there’s no way of snapping out of it. A study by the National Network of Depression Centers found that depression impacts one in every five Americans during their lifetime.
Major symptoms of depression
Experiencing five or more symptoms from the list below can cause a major depressive episode.
- Low motivation or change in interests
- Change in appetite
- Change in the sleep cycle
- Always feeling irritated or depressed
- Severe anxiety or panic attacks and agitation
- Indulging into self-harm activities or having suicidal thoughts, behaviors, or plans
- Low self-esteem/ low self-image or excessive guilt
- Lowering concentration level
- Low energy and change in self-care
It is important to remember that depression is a medical condition and is treatable. By seeking therapy, treatment, consulting services from professionals, effective medications, and some useful tips, you can walk the road to recovery.
These small steps can make a significant difference and help you feel more in control, and improve your overall wellness.
Set attainable Goals and reward your Efforts
Instead of setting an unworkable and reasonably lengthy do-to list, consider setting workable and smaller goals. A goal will be workable when realistic, manageable, and measurable and something you can control.
Example,
- Clean your wardrobe instead of cleaning your room
- Just make one call instead of clearing out your entire meal inbox
- Feed the cat/dog on time
- Cook a meal for yourself instead of ordering outside food
- Use CBD tincture oil and CBD products to calm during anxiety
Always try to keep a positive approach even if something goes wrong with your goal. And most importantly, don’t compare your progress with others because everyone’s growth looks different.
Remember this- ‘All goals are worthy of recognition, and all successes are worthy of celebration.’ Try to recognize the goal you’ve achieved in the best possible way. Rewarding yourself for the successes will motivate you to achieve many and more milestones in the future. Recognizing your successes will act as a powerful weapon against depression’s negative talking.
Keep Moving and Eat Healthy
Sometimes, waking up from the bed counts. But other days, keep on moving. Go for a walk, run, or even a hike. Do moderate exercises for at least 30 minutes a pop for five days a week. It will improve your mood drastically. It will also keep you active and focused.
‘You are what you eat.’ The type of food you’re eating and the drink you’re drinking determines your mood. If you continuously binge on junks, curbs, preservatives, and energy drinks, you’ll be depressed. Eat right, and your mind and body will feel better. On the other hand, a nutrient balanced diet will improve your mood. Eat your greens, fruits, and plenty of water throughout the day.
Again, diet isn’t necessarily limited to what you eat throughout the day and your food habit. It is also what you watch, what you read, who you follow, and who you spend most of your time with.
Stay in the Present
Our mind is continuously clouded with thoughts that are mostly unpleasant, irrelevant, and self-loathing. Practicing mindfulness is one of the best ways to stay in the present. Do not try to engage with self-judgment in your head while performing certain activities. It is impossible to seclude yourself from negative thoughts completely. But whenever such thoughts or feelings arrive, try to bring yourself back to the present. Researches have shown that people who have higher self-compassion will automatically have higher self-confidence and self-worth.
Reach out for Support and Stay Connected
It is next to impossible to cope with depression on your own. Getting support from others will play one of the most crucial roles in overcoming depression. However, it is difficult to reach out for help when you’re depressed because you develop the feeling of isolation and withdrawal from everything and everyone.
Staying connecting with the people around you and actively engaging in social activities will leave a significant impact on your outlook and even your mind.
Maintain a Balanced Sleep Cycle
Depressed people will develop a changing pattern to their sleep cycle. Sometimes, too much sleep, too little sleep, and sleeping during daylight can be signs of depression. Try to keep a balanced sleep cycle with neither too little nor too much sleep. A fire way to feed depression is by sleeping in excessively the next day to stay up late the previous night. Try to get at least 8 hours of sleep in a day.
Depression can either be a long-term challenge or a temporary one. You will know if you’re on the path of overcoming depression by practicing these coping skills. Following these practices along with professional help and medications will prove vital to treat depression. When the right steps are taken, defeating depression is a very do-able task.
Images sourced from Pixabay & Francisco Gonzalez on Unsplash
Author: Mandy Kloppers
Mandy is a qualified therapist who treats depression, anxiety, OCD, PTSD, trauma, and many other types of mental health issues. She provides online therapy around the world for those needing support and also provides relationship counselling.
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