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Six Ways To Alleviate Depression

Six Ways To Alleviate Depression

Depression can be crippling, and it can lead to a great deal of suffering. It also can be extremely hard to get rid of. However, there are proven steps that you can take to temporarily alleviate feelings of depression. These six tips can help you to cope with depression.

Get Exercise

While the benefits of exercise for physical health are well known, many people aren’t aware of exercise’s benefits on mental health. When you exercise, it raises the levels of ‘feel good’ hormones in your brain. This can help reduce depression. While aerobic exercise can be extremely beneficial, other types of exercise can also be beneficial. For instance, yoga is well known for its positive effects on depression. In addition, the breathing exercises within yoga are especially helpful to fight depression.

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Try To Notice Positive Things

When depression sets in, it can be difficult to notice the good things in life. However, trying to notice the positive rather than the negative can help you overcome depression. Even if the positive things that you notice are small, this practice can still have a beneficial effect on your mood. Once you notice one positive event, it will help to train your mind to notice the positive more and more. In addition to noticing positive things that are happening around you, try to take notice of talents and gifts that you have. This also can help to lift your spirits.

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Eat A Healthy Diet

Diet can have a powerful effect on mood. There are several dietary factors that depression sufferers need to consider. It’s important to ensure that you are getting all the essential nutrients, such as important vitamins and minerals. It also is important to make sure that you are eating the right number of calories. While some individuals with depression are likely to undereat, others may overeat. This can lead to weight gain or loss, which can exacerbate feelings of depression. In addition, it is important to make sure that you get enough of certain nutrients, such as Omega-3 and magnesium. Omega-3 has well-documented effects on brain health, including the ability to help relieve depression. Magnesium is also known to have positive effects on brain health and can help to relieve depression.

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Be Aware Of The Causes Of Your Depression, But Avoid Dwelling On Negativity

Becoming aware of the causes of your depression can help you to solve underlying issues, but be aware that dwelling on negativity can cause you to become more depressed. If you identify one of the causes for your depression, it is important to talk it over with a caring friend or family member. However, it is best to try to turn your focus toward something positive in addition to working on the issue(s) that are causing your depression.

Self Expression Is Important

Expressing yourself through artwork or writing can help to relieve depression. This can give you an outlet for your negative feelings. In addition, it can help you to also notice positive things in your life. There are many other ways that you can express yourself. In addition to artwork or writing, you can find ways to express positive emotions by watching a funny or entertaining movie. It is often said that laughter is the best medicine, and this is often the case with regard to depression.

Seek Professional Advice

If you are suffering from depression, it is a good idea to seek professional counseling. If you find the right counselor, you will be able to thoroughly discuss the issues that are causing your depression as well as things that make you feel better. When you are looking for a counselor, it is a good idea to read reviews of him or her online to ensure that you will find a skilled individual who is a good match for you. Luckily, there are many options for skilled counselors in most regions of the country.

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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