Advertising
Advertising

Ultimate Guide: Self-Help Tips To Deal With Depression

Ultimate Guide: Self-Help Tips To Deal With Depression

It’s been estimated that nearly 350 million people in the world suffer from depression and almost 80% don’t receive any treatment – that’s a lot of people dealing with depression on their own. It’s a belittling misconception that people who suffer from depression are just feeling sad or are mentally weak. New research has found that depression is actually a kind of brain damage which backs up the fact that it’s not something people can just cure or ‘get over’. Dealing with depression means dealing with a constant cycle of sadness and hopelessness and it can feel never-ending. It can leave you with a lack of drive and energy to take the necessary larger steps you need to make yourself feel better.

There are smaller and more manageable steps you can do on a daily basis that can help you self-manage your depression – they are by no means an attempt at a cure but they can help alleviate the feelings of despair and darkness that seem to take over so easily. It’s important to acknowledge that you may be suffering from depression and taking some steps towards a lighter path will help with your overall outlook on life.

Acknowledging Your Depression

blonde-1031534_640

    The first step is to recognise that you are suffering from depression. Admitting that you’re suffering from depression does not make you a weak person; in fact it’s the opposite. Acknowledging that you may have depression will allow you to attempt ways to deal with it whether with professional help or through self-management.

    • Accept The Depression In Your Life

    Accepting that you have depression will allow you to be able to do something about it. Hiding it away or putting it down to a bad phase in your life will only allow it to spiral out of control. Having depression is not something to be ashamed of and the sooner you realise this and admit that you may have it, the sooner you can deal with it.

    Advertising

    • Understand That You Can Help Yourself

    It’s important to establish that your actions will help you with your depression. You don’t have to allow things to happen to you – you have the power to control what happens to you. Although this can feel hard to imagine at times, there’s great power in your steps to help yourself.

    • Every Little Step Helps

    Depression can leave you feeling helpless and worthless. Thinking of actions to help yourself can seem overwhelming but it’s not big, grand actions that you need to make happen. Breaking actions down into small daily steps can seem less less daunting and greatly relieve symptoms of depression plus they don’t always need a lot of time or effort to achieve. Keep that belief that every little step is helping you in a positive way.

    Establishing An Exercise Routine To Deal With Depression

    walk-664898_640

      When you suffer from depression you can find it hard to motivate yourself to get out of bed let alone think about exercising but exercise is crucial for helping you deal with depression. Exercise has been found to be as effective as antidepressant medication as it increases energy levels and decreases tiredness. Studies have shown that exercise protects the brain from depression so it can help prevent further depression from developing. It doesn’t have to be a hard, sweaty workout but just getting out and moving will really help with your mindset and perspective. Releasing those endorphins can do much more than we realise – they reduce stress and tension so have an all-round positive effect on depression.

      • Go For A Walk

      A really simple and effective way to deal with depression is to take a walk. If you find it difficult to find motivation for an exercise routine then walking is a great way to fit this into your daily life. Getting out in nature can have a healing affect and breathing the fresh air will have a big impact on our brain’s oxygen levels allowing you to have clearer thoughts. If you have a dog or can borrow a dog from someone else this will be a great incentive to walk and for longer.

      Advertising

      • Cardiovascular Exercise

      This is something you can build up to. Establishing a walking routine is a great place to start and once you think you’re feeling the benefits you can decide if doing more cardiovascular exercises is something you want to pursue. Running, cycling and swimming are great exercises to get into but it’s important to find one that you enjoy and will want to stick with. Establishing a routine and setting goals will help with motivation and train your brain to see hope and achievement.

      • Small Movements

      If walking and running seem too much of a step for you then just finding moments to move around are beneficial. Park your car further away so you have to walk for a little bit, take the stairs instead of the elevator – anything that prevents you from being still for too often. Getting your body moving, no matter how small, is good for your mind and you will find that it will help you to feel a little less low.

      Establishing A Healthy Diet To Deal With Depression

      healthy-eating

        What you eat has a big effect on how you feel. Establishing a healthy diet can help relieve symptoms of depression and together with exercise can combat your depression greatly. Eating the right foods can boost your mood and help you feel less tired and depleted. When you have no motivation it can be easy to reach for the convenient, junk-filled foods but these can be a hinderance to your depression as it has little nutritional value and causes further unnecessary fatigue.

        • Cut Back On Sugar And Carbohydrates

        Sugar and carbohydrates are common foods to reach for when we need comfort. Cakes, biscuits and breads are full of refined sugar and carbohydrates which can leave us feeling lethargic which can add to other symptoms of depression. It can also lead to a crash in mood as our blood-sugar levels drop dramatically.

        Advertising

        • Superfoods And Vitamins

        There are certain foods that help with boosting our mood including bananas, nuts, omega-rich fish, brown rice and spinach as well as many more. Complex carbohydrates such as whole-grain foods can boost serotonin levels without the crash that we get with simple carbohydrates. Considering taking extra vitamins and supplements including complex B-vitamins and folic acid will be beneficial. Vitamin B deficiency in particular can trigger depression or alternatively you can eat foods rich in vitamin B like eggs, green leafy vegetables and chicken.

        • Eat At Regular Intervals

        It’s really important that you keep fuelling your body. Going for too long without food can cause irritability and low blood sugar levels which can cause mood swings. Make sure you try to eat a healthy meal or snack every 3-4 hours. It can be tempting to reach for the junk food but try to make a conscious decision to pick something healthy and beneficial.

        Managing Your Negative Thinking

        girl-918706_640

          Depression ultimately changes the way we think about ourselves and the world around us. It can darken thoughts about the past, present situations and the future. The key to managing negative thoughts is not to just think positively and they’ll go away but rather to gradually introduce a different way of thinking that will encourage a slightly different mindset.

          • Recognising Negative Thinking

          The first important thing to do is recognise your negative thoughts. There are different types of negative thoughts that can foster depression and recognising them is a great first step in starting to combat them. Thoughts such as emotional reasoning where you believe your negative thoughts are reality, for example believing you’re worthless. Overgeneralising is something that people with depression often do – holding on to a negative experience and believing it will continue to be like that. Self-blaming, jumping to negative conclusions by false assumption and ignoring positive events are all different types of thinking prone to someone with depression.

          Advertising

          • Avoiding Isolation

          When we’re depressed we have a tendency to want to withdraw and be alone but isolation from others is more likely to create negative thinking because we are further separating ourselves from reality. Connection with others is a basic human need and studies have shown just how important social interaction is when it comes to our happiness. Even if you don’t feel like it, it’s important to cultivate relationships with family and friends – they will be your support network. Just finding someone to trust and talk to every now and then will help stop the tendency to withdraw.

          • Shifting Your Perspective

          Shifting your perspective is not changing your thoughts from sad to happy, it’s allowing yourself to see something in a different light. It’s about thinking outside of yourself. When we’re hard on ourselves it becomes a way of thinking but try asking yourself would I say something so harsh to someone else? Changing your perspective is about learning a different way to see things and getting your mind to realise that there are other sides to a problem. It’s about cultivating gratitude for the small things that we have whether that’s food, hot water etc. There are many ways to change our perspective that can help fight off those negative thoughts. Trying to gently shift your mindset will help you on your journey to managing your depression.

          Featured photo credit: De Visu via shutterstock.com

          More by this author

          Jenny Marchal

          Freelance Writer

          Success In Reaching Goals Is Determined By Mindset How to Save a Bunch of Money Easily With This Simple Challenge 11 Killer Ways To Get Rid Of Roaches Without Harming You If You Understand These 5 Rules In Psychology, You Can Live A Much Easier Life How To Get Over Someone You Deeply Love

          Trending in Exercise

          1 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 2 3 Home Exercises To Fix Your Rounded Shoulders In One Month 3 Workout Every Day: Thursday Music Playlist 4 Cut down on drinking! Time for a post-holiday detox 5 How To Get A Six-Pack In One Month

          Read Next

          Advertising
          Advertising
          Advertising

          Last Updated on January 14, 2019

          7 Ways To Make Exercise Fun For Everyone

          7 Ways To Make Exercise Fun For Everyone

          From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

          What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

          1. Take the scenic route.

          Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

          Advertising

          Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

          2. Distract yourself.

          No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

          3. Listen to music or podcasts.

          There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

          Advertising

          4. Bring a friend.

          Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

          Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

          5. Accessorize.

          There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

          Advertising

          For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

          6. Compete.

          A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

          7. Relax.

          The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

          Advertising

          With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

          Featured photo credit: tpsdave via pixabay.com

          Read Next