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8 Daily Practices To Help You Escape The Darkness Of Depression

8 Daily Practices To Help You Escape The Darkness Of Depression

Depression can drain your energy, drive, hope, along with your will to try and get better. Yes, it’s not easy to overcome depression. However, it is in your power to take charge of the situation and get out of it. You may think this is impossible, but the daily steps you take can put you in charge and control of the pain that comes with depression. Even if the depression is stubborn, severe and persistent, you have the power to get it under control.

Start small and build from there. Certain daily practices can help you battle your depression and gradually walk out of the darkness. It is up to you to start making positive choices every day in order to win your battle against depression.

1. Face your depression the easy and gradual way

You do not need to overwhelm yourself with the idea of fighting depression. It is best to start your recovery from depression with a few small goals and slowly build from there. Use whatever energy you can to do little things. It could be enough to take a short walk around the block or pick the phone to call a loved one.

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Once you are in the habit, it will be easier to add up your accomplishments and climb out of depression. Learn to reward yourself daily so that you can keep on feeling glad about the progress you are making.

2. Turn to friends and family members that make you feel special

On your own, it will be difficult to win the battle against depression. However, once you start spending time talking with trusted people who are good listeners, you will feel like you have the support that you need. Emotional connection is a powerful thing in getting through the tough period of depression.

3. Get enough sleep

Depression has a way of sucking the energy out of you. This can upset your ability to make good decisions. So, try to make sure that you are sleeping for 7 to 8 uninterrupted hours a night.

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4. Eat right

Eating right is very important. Taking in a healthy diet will be helpful in gaining enough energy to fight depression. Eat three meals a day. Try and make it regular. Don’t go to the extreme or push yourself to eat beyond your limits, instead focus on eating healthy and in moderation.

5. Get moving

Depression doesn’t really motivate you to get out of bed and work out. But exercise is a very powerful weapon when it comes to fighting depression. With exercise, you can increase your energy levels and decrease the feelings of fatigue in your body. Such physical activity also activates new cell growth in the brain, reduces stress, relieves muscle tension, and increases mood-enhancing neurotransmitters and endorphins in the brain.

You don’t have to overwhelm yourself with the exercise at first. Exercising regularly is more important than how long you spend exercising. Just a short walk can improve your mood for hours.

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6. Expose yourself to sunlight daily

Lack of sunlight can worsen the effect of depression. Try and take short walks outdoors or have your coffee outside. As little as 15 minutes of sunlight daily is enough to improve your mood. If you have little winter sunshine where you are, you can try a light therapy box to get the effects of sunlight.

7. Practice relaxation techniques

There are several relaxation techniques that can reduce the symptoms of depression and boost your feelings of joy and well-being. Deep breathing, yoga, meditation and progressive muscle relaxation are some relaxation techniques that can be very helpful when you’re depressed.

8. Connect with nature

Being close to nature will remind you of the constant cycle of life. Plants and trees give off oxygen which increases brain flow and is helpful against depression. Staying close to nature helps you feel alive again.

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Featured photo credit: http://www.pixabay.com via pixabay.com

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Casey Imafidon

Specialized in motivation and personal growth, providing advice to make readers fulfilled and spurred on to achieve all that they desire in life.

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Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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