How To Manage Your Depression
- By: Stan Popovich
Do you privately struggle with depression?
There are things that you can do to help treat depression in your life.
What Is Depression?
Depression is a mental health condition characterized by persistent feelings of sadness, hopelessness, and loss of interest or pleasure in activities. It can significantly impact a person’s thoughts, emotions, and behavior.
How You Can Conquer Depression
1. Learn how to manage your thoughts: One of the ways to overcome your depression is to challenge your negative thinking with positive statements and realistic thinking. When encountering thoughts that make you fearful, challenge those thoughts by asking yourself questions that will maintain objectivity and common sense. Your fearful thoughts are not based on reality.
2. Take a break: Some people get depressed and have a difficult time getting through the day. When this happens, a person should take a deep breath and try to find something to do to get their mind off the problem. A person could take a walk, listen to some music, read the newspaper, or do an activity that will give them a fresh perspective on things.
3. Keep moving: Exercise can significantly help combat depression by boosting mood, reducing stress and anxiety, improving sleep, and enhancing self-esteem. Exercise triggers the release of endorphins, which are natural mood-boosting chemicals that can promote a sense of well-being.
4. Carry a small notebook of positive statements: A technique that is helpful is to have a small notebook of positive statements that makes you feel good. Whenever you come across an affirmation that relaxes you, write it down in a small notebook that you can carry with you in your pocket. Whenever you feel depressed, open your small notebook and read those statements.
5. Watch what you eat: Aim for a balanced diet with plenty of fruit and vegetables and reduce your intake of food that can affect your mood. This includes caffeine, alcohol, and processed food with high levels of chemical preservatives.
6. Do not overgeneralize: Recognize the good that is around you. Write down what was meaningful about your day. You can track what you achieved that day, and which activities were enjoyable. This will help you to stop focusing on your current problems and give you a better perspective on things.
7. Reduce procrastination: Procrastination can be a symptom of depression, where individuals experience difficulty completing tasks due to feelings of hopelessness, fatigue, and lack of motivation. Do things a little at a time rather than avoid tasks all together. This can promote a sense of accomplishment. It’s also important to stay connected with your friends and family.
8. Don’t dwell on your problems: It’s OK to air your thoughts and feelings with people who care about you but do not focus on your problems all the time. Turn your negative thoughts into more positive ones when you become depressed.
9. Get help: Talk to a professional who can help you manage your fears and anxieties. They will be able to provide you with additional advice and insights into how to deal with your current problem. This is important if your symptoms are affecting your daily activities. Getting support helps you and your loved ones.
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