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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

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    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.

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    • 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

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      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.

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      • 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

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        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.

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        • 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

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          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.

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          • 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

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          Jenny Marchal

          A passionate writer who loves sharing about positive psychology.

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          Last Updated on June 24, 2019

          5 Fitness Tips That Will Help You Start the New Year

          5 Fitness Tips That Will Help You Start the New Year

          The New Year has come and passed, and we are starting yet another new and exciting year that awaits us. We are curious to find out what 2017 has hidden for us, but until then you know what you need to do! Just because it is a new year, that does not mean that you should get rid of your habit of regular exercising. And if you by any chance do not have this wonderful habit, this is exactly the year to own it.

          Start researching for the best exercising plans, join the nearest gym or that yoga class that you have been thinking of, and start taking better care of your body and mind!

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          Why Is Exercising Important?

          Of course, you will think of a thousand excuses why this is not the right time to start exercising. So, before I proceed with telling you all about these 5 fitness tips that are meant to help you with your exercising routine, I will start off by sharing some of the many benefits of exercising. This way you can see for yourself that for every excuse you can think of, there is a benefit that will make you forget all about it!

          • Exercising is the perfect way to get rid of that unwanted body weight and control your weight from now on! Not to mention it’s completely healthy compared with all those expensive, promising products filled with chemicals.
          • Exercising reduces the risk for Diabetes 2 and heart attacks. If you are at risk for these conditions, then exercising is the best way to fight it.
          • Exercising helps with pain and stiffness relief with all types of arthritis.
          • Exercising strengthens your bones and muscles.
          • Exercising improves your mood and helps you maintain your mental health.

          For whatever reason you have dedicated to starting exercising, I congratulate you! Knowing how many people are out there suffering from types of arthritis, cardiovascular diseases, strokes, etc., choosing exercising to become a part of your everyday routine is the smartest decision that you could have done! And you are not alone. 

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          To start you off, here are these 5 fabulous fitness tips that will help you start yet another year on the right path!

          1. Schedule your workouts

          Make time each Sunday to make a week plan that will include enough time for your workouts. That way, you will not be able to make the excuse that you do not have the time to spend at least an hour a day exercising.

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          2. Do not wait for Monday to come

          Aren’t you tired of making the same plan over and over and not fulfilling it? Yes, we are talking about that good old plan to start exercising on Monday. Instead, start exercising right now. It is completely irrelevant if it is Tuesday, or Friday, or any other day! Start exercising whenever you feel the urge!

          3. Find a workout plan that will work for you

          Do not choose a workout plan just because your best friend has chosen it. Choose whatever you feel comfortable doing, are capable of doing, and most importantly, what you love. If you do not like to run, then don’t! Do a 30-minute cardio routine at home instead. If needed, you can hire a personal trainer, who will hear all of your interests when it comes to exercising, and create a promising exercising plan just for you!

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          4. Remember why you work out

          Do not let yourself forget why you have started working out in the first place. Motivation is everything when it comes to exercising! Create a motivation board near your mirror that will remind you each day why you started as you look in the mirror every day.

          5. Leave out the big expectations for later

          If you are just starting to exercise now, it is essential to be proud of what you can accomplish right now. Do not get disappointed if you can’t run for an hour; it is normal! You will soon run for an hour and more if you just stick to your plan!

          Exercising is fun, beneficial, and probably the best activity that you could have chosen to start your year right! Choose the best diet plan to go with your new exercising routine, and enjoy in the results that are soon to come. And to help you through the process, look back at these fitness tips to help you stay on track with your new exercising routine! Use these tips to keep yourself healthy, or get rid of that unwanted body weight gained during the holidays, and love your soon to be fit body starting today!

          Featured photo credit: goodhousekeeping.com/ via google.com

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