How to Overcome Depression | 9 Steps
HOW TO OVERCOME DEPRESSION: 9 STEPS
"Everybody
Lies"-Dr House.
And Everybody is
Depressed. Well at some point or another, at least. And it all starts with
"feeling down".
YOU ARE NOT ALONE
!!!
Moreover, depression itself can be caused by anxiety also. Read 13 EASY AND PROVEN TIPS TO RELIEVE YOUR ANXIETY.
Depression is very
common and has physical implications also, as it can lead to heart disease. Let
me tell you here only, that your Depression will not go away just by reading an
article, or even many articles. (HONEST!)
But it sure can serve as a guide for you.
Read and apply.
Here are 9 steps, that can help you overcome depression:
1. Insight and Acceptance - PRESENT
Insight of your
situation and accepting that you are depressed is the first step towards your
fight against it. It is a sign of progress. That's good ! Now you are willing
to beat it. Most of the people usually see it just as a "phase" and
think that it will pass on its own.
If it does, that's good. But the causative event of your phase is the deciding factor, the seriousness of which only you can understand. If it all started with just a temporary let-down, something that has only limited bearing relative to time, then it really is nothing much. But if it has been something that had a deep impact on you, or that you think is going to have a prolonged impact, then you have to be on guard.
2. Look into your PAST
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You
yourself have the key. Go back into memory lanes. Search for happy moments.
Close your eyes and relive them. Keep them close to you.
Everyone
knows this. But only a few of us actually remember to apply this when we are
feeling low. And it is not that easy. Because negative thoughts try to creep in
every next moment.
But the moment you go to a serene memory, you start to feel different, you begin to fight the depressive thoughts, you begin to win.
But the moment you go to a serene memory, you start to feel different, you begin to fight the depressive thoughts, you begin to win.
3. Prepare
for FUTURE – Motivate yourself
Think about your future. Make goals – personal as well as
professional. Life is full of opportunities. Invest your time in
designing and executing plans to achieve these goals.
Without goals, you lack focus. Setting up of goals allows
you to take control of your life's direction and provides as a baseline for
feedback. Build in reminders to keep yourself on track and regularly review how
much you have achieved and how you can modify further goals.
4. Engage
with FAMILY & FRIENDS
Being in
touch with your loved ones is the best antedote. Keep interacting with your
friends. Tell your family what is bothering you. Don't just keep things to
yourself.
5. EXERCISE/DANCE/MEDITATE
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NO ! Not
heavyweight bodybuilding. Regular light exercise, including jogging and
dancing, not only builds up confidence, but also leads to release of serotonin,
dopamine and endorphin in your body. These are “Happy Hormones” – Natural mood
boosters.
"In people who are depressed,
neuroscientists have noticed that the hippocampus in the brain—the region that
helps regulate mood—is smaller. Exercise supports nerve cell growth in the
hippocampus, improving nerve cell connections, which helps relieve
depression," explains Dr. Michael Craig Miller, assistant professor
of psychiatry at Harvard Medical School.
Meditation calms your mind, controls stress and helps you focus.
6. SLEEP properly
Sleep helps you mentally as well as physically. All of us
need 6-8 hours of sleep daily to stay healthy and stress-free. Take adequate
rest. Proper sleep not only relieves anxiety and promotes mental well being, it
also boosts your immune system and improves creativity.
There is an interesting article related to this - "5 Sleep Tips That Can Help With Depression"
7. No
Alcohol, please !!
Contrary to
popular belief, alcohol does not soothe your mental pain. You just become drunk
! You just escape reality, while jeopardizing your physical health at the same
time. People can be drawn to the sedative effects of alcohol as a kind of
medication, helping to distract from persistent feelings of sadness.
While alcohol
may temporarily relieve some of the symptoms of depression, it ultimately
serves to worsen depression on along term basis. Regular alcohol consumption
weighs heavily economically as well as emotionally, as it leads to negative
impact on relations, further worsening depression, hence making a vicious
cycle.
8. Focus
on POSITIVES and have patience
It is basic
human nature to overthink about what is not right in our life. If you look
around you, you will find millions of reasons for you to be happy. Focus on
positive things, not on negatives.
Do not expect
some magic. Each step ahead counts. The process will be slow, especially at first.
All your problems won’t go away overnight. But tomorrow would surely be better
than today. And so on.
9. Seek MEDICAL HELP
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Talk to a psychiatrist. There is a multitude of psychotherapeutic methods as well as medications available which your psychiatrist might consider for you based on your specific situation after your assessment. These are very helpful.
However you will need to be in proper follow up so that he may assess your progress and make necessary modifications in your treatment modality as and when required.
However you will need to be in proper follow up so that he may assess your progress and make necessary modifications in your treatment modality as and when required.
CONCLUSION:
Life is too short to stay depressed and not do
anything about it.
These are just a few tips. Help yourself and/or others in
need you know.
Do share more ideas with me in comments so that more people
can benefit from your knowledge and experience.
STAY HEALTHY. STAY HAPPY.
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