Depression is a very serious medical and psychological disorder that puts your outlook on life in negative and dangerous perspective.
By its definition, depression drains your hope, energy and your motivation, making it extremely difficult to feel better.
It is a quite common disorder and one in third people have experienced depression during their lifetimes, in one way or another.
One person out of ten, experiences moderate to severe symptoms of depression.
To overcome depression, the key is to start with small steps.
Healing and getting better takes time and it is important that you don’t expect overnight results.
Try to make positive choices for each and every day.
When dealing with depression, it is crucial to make an effort and take action, no matter how hard it may seem when you are overwhelmed with negativity.
One of the simple methods is to come up with so-called ‘happy thoughts’.
Those are things that you enjoy and that make you feel good even when thinking about doing them.
Exercising, going out, spending time with family, friends and engaging in a pleasurable hobby are all highly beneficial and recommended steps.
The things that are most difficult to tackle are those that will help you most in the long run.
However, it is important to start small, by doing something that will make you feel good right now.
Every small step that you make is one step closer to becoming a healthier and better version of you.
1. Stay connected and get support
It is crucial that you reach out to other people when dealing with depression.
By knowing that you have help and support will help you keep healthy perspective towards the future you are planning to build.
When you are depressed, it is oftentimes difficult to connect to friends and family, but staying active and involved in social situations with other people can keep a positive effect on your mood and outlook.
You will simply feel less depressed when you are around other people.
Try to talk to a friend or family member who is a good listener.
They don’t need to be able to offer any helpful solutions. Just the mere act of talking and sharing how you feel can help you relieve depression.
One of the ‘tricks’ is partaking in social activities that help others – like volunteering.
Researches have come to the conclusion that providing support to others in need, be it to people or animals will boost your mood.
It doesn’t have to be anything big.
You can start small by simply offering a listening ear to a friend in need.
You will see that these small steps will help you go a long way.
2. Engage in activities that make you feel good
Even if you don’t feel like it at the moment, if you force yourself to engage in activity that you know will make you feel better, you will give yourself opportunity to break the depression cycle you’re in at the moment and open up to positive outcomes.
Typical for this situation is that you will feel glad that you forced yourself to partake in the said activity, as it will make you feel so much better about yourself and life.
Doing fun and pleasurable activities won’t cure your depression, but they will help you feel more energetic and increase production of ‘happy hormones’ in your brain.
These activities are known to help people relieve effects of depression:
- Spending time in nature and in the sun
- Making a list of things that you like about yourself
- Fill a bathtub with warm water and have a long and relaxing bath
- Read a book that you enjoy
- Play with your pet
- Listen to the music that is on your ‘favorites’ playlist
- Watch funny video compilations
- Make a list of small and easily achievable tasks and complete them one by one
- Go out with your friend or a group of friends
- Find a hobby that you enjoy doing
- Find the way to express yourself – through art, exercise, dancing, learning or a hobby
- Make small trips to places you always wanted to visit.
3. Build healthy habits
Having enough sleep is one of the most important things when dealing with depression.
If you sleep less than optimal eight hours, oftentimes both your mood and energy for that day will suffer.
If you have troubles with sleep, think about the stressful situations that you are exposed to, and try to grasp what it is that stresses you.
Finding the way to take control over a situation that causes you stress will help you relieve the pressure and feel better.
One of the useful practices that you should adopt are relaxation exercises such as yoga, deep breathing, muscle relaxation, meditation and many others.
4. Pay attention to the food you eat
Learn about what foods are beneficial and what to avoid.
Intake of certain types of food directly affect your brain and mood. Typical examples are caffeine, alcohol and trans-fats.
Avoid those whenever possible and try not to skip meals as it will make you additionally irritable.
Avoid sugary snacks and refined carbs.
Although they can lift your mood for a short time, they are known as energy crashers.
5. Get help from a professional
Making these small steps can significantly help you when dealing with depression, but they are not a substitute for getting a professional help.
Depression is a serious condition that can negatively affect your life in more ways than just one, but it is treatable and easily manageable if you seek professional help.
Rest assured that all these small steps together will bring you speedy and complete recovery.
Start small and start today, with any single thing from this list.