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Published on June 26, 2018

13 Ideas on How to Help Depression That Just Won’t Go Away

13 Ideas on How to Help Depression That Just Won’t Go Away

You’ve been to the doctor, you’ve seen a therapist, you’ve spent time with people who love you. In short, you’ve done everything people say you should do when it comes to overcoming depression.

Yet no matter what you do, that depression just won’t go away.

After all that, with those feelings of hopelessness, despair, fatigue and apathy at their peak, it can be all too tempting to give up.  Tempting though it may be, it doesn’t have to be this way.

Just because you’ve read all the usual advice on how to help depression and found that it hasn’t worked, that doesn’t mean that nothing will.

The truth is that just because that advice was right for some people, that doesn’t necessarily mean it’s right for you.

Today, we’ll look at some unique strategies, suggestions, tools and techniques you can use to help your depression, but first, there’s something you should know:

You can overcome this

No matter how low down you feel right now, no matter how much it feels like your depression just won’t go away, know that there are still plenty of things you can do to turn things around for the better.

Yes, things may seem hopeless right now.

Yes, even simple things like getting out of bed in a morning may require a Herculean effort that you’re not always able to muster.

But no, that doesn’t mean you have to give up.

Here, we’ll look at some practical advice on how to help depression when nothing else works, complete with simple, actionable steps, you can take right now, no matter how severe your depression may be.

1. Make the decision: Depression isn’t going to win

There’s no getting away from the fact that overcoming depression is going to take action, but one of the simplest, easiest actions you can take right now is this:

Make a decision.

A firm, concrete decision that, no matter what, depression isn’t going to win.

You deserve to be free from your depression. You deserve to be happy and enjoy life and you can be.

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If you do nothing else as a result of reading this article, make it this:

Take out a pen and a piece of paper and write down your decision. Write down your intention to get through this period of your life, and keep that piece of paper somewhere you can see it.

You may be surprised at what a difference something this small can be. In an instant, it can transform your mindset from that of somebody who is suffering with depression to somebody who is recovering from -and ready to beat- that depression.

2. Have a laugh

It’s true what they about laughter, it really is the best medicine.

Laughing releases the “happy chemical” dopamine, which moves through our body and makes us feel good.

It also releases other “feeling-positive” substances like endorphins which, among other things, relieve pain, reduce stress and can even help you sleep better, particularly useful if your depression is keeping you up all night.

With that in mind, watching funny movies or TV shows, watching standup comedy or just spending time with a friend who always makes you laugh can produce positive results.

3. Remind yourself of good times and big achievements

When you’re in the throes of severe depression it’s easy to forget that you ever felt any other way. The way you feel, it’s as if you’ve always felt this low.

If your depression is also tied into feelings of low self-worth and low self-esteem, it’s tempting to believe the lie that you’ve never done anything good or worthwhile in your life either.

You may think that, but look:

Just because you have that thought doesn’t mean you’re under any obligation to believe it.

Remind yourself of times when you were happier. When you did enjoy life, no matter how long ago that may have been.

Remind yourself of past accomplishments. Even simple things like landing a job or passing an exam can be a pretty big deal when you have low self-esteem.

Go through photographs, scrapbooks or simply your memories and remind yourself of better times. It may not be a magic cure, but it does prove powerful in flicking a switch in your brain, turning your thoughts from “I can never be happy” to “I have been happy before and if I can be that way once, I can be that way again.”

4. Create the right environment for recovery

When we go through depression, it’s easy to let even basic things like housework fall by the wayside. The result is that our environment becomes messy, dirty, chaotic and that only makes our state of mind even worse.

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So we continue to ignore the housework and thus the vicious cycle continues.

But look:

You can break that cycle, and doing so will help create the ideal environment for recovering from depression.

You don’t even have to do it all in one go.

Focus on one thing at a time, even if it’s only one corner of one room. Do what you feel you have the energy for and before you know it, you’ll have a clean, tidy, clutter-free space that’s far more conducive to overcoming your depression.

What’s more, the sense of accomplishment you get from tidying up can do wonders for your self-esteem and provide a powerful boost to your mood.

5. Cut down on sugar

When we’re deep into our depression, many of us turn to comfort foods to make us feel better; but the truth is that doing so could actually be doing more harm than good.

Sure, when we eat foods with processed sugars like candy, cookies, sugary cereals and junk food, we may get a temporary boost that makes us feel better as a small amount of dopamine is released.

Yet before long, that “sugar high” wears off and we crash down to a state of mind that’s even lower than the one we started with.

As if that wasn’t enough, much research has been done linking high sugar intake to increased levels of depression, so it’s well worth cutting down to give yourself the best possible chance of beating t his.

6. Lay off alcohol

This isn’t the only article about how to help depression which advises on changing diet, but what few others will tell you is that there’s compelling evidence as to why you should leave alcohol alone too.

A glass of wine or a beer may help you feel more relaxed or less anxious, but that’s because alcohol is actually a depressant,[1] and it depresses that part of our brain that controls inhibition, anxiety and how we feel.

The problem is that the more we drink, the more we’re basically taking a depressant into our systems, which pushes us all the way to into feeling low, possibly even more anxious and depressed than when we started.

Nobody’s saying you need to go teetotal for life but if you’ve been battling depression for a long time, this might be a good place to start.

7. Dress to impress

Depression saps us of our energy, which can make even simple things like having a good shower and getting dressed properly seem like monumental challenges.

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When depression is linked to low self-esteem, overcoming those challenges hardly seems worth it.

But finding the energy to get ourselves together and look our best, even if we don’t necessarily feel at our best, can work miracles in transforming our mindset.

Take a long shower, shave, find your best outfit – the one that always makes you feel confident and attractive and change into it.

If wearing make-up is something you feel helps you look your best, wear it.

When you’re done. Take a look at yourself in the mirror.

This is you at your best, and when you’re at your best, you can do anything, including making the big changes that will help you overcome your depression once and for all.

8. Head outdoors

With your mood lifted -even if only slightly- by looking your best, its time to head outdoors.

Sometimes, depression and social anxiety will mean that you won’t want to go very far, especially not to somewhere with crowds of people, but that’s OK. You don’t have to go very far.

After hiding away and withdrawing (as so many of us do at the height of our depression) simply taking that first step in facing the world again will provide a huge boost to the way you feel.

That’s before we even get to the added benefits of fresh air and Vitamin D from the sunshine.

9. Dance

One of the best things any of us can do to keep depression at bay is to exercise – but let’s be honest:

When you’re in the thick of it, the last thing you feel like doing is hitting the gym or going for a run.

The good news is that dancing has the same effect, if not an even bigger one.

Your body still gets all the endorphins from moving around, plus, if you’re listening to the kind of songs that always make you dance, you’ll get an added boost from that too.

10. Do a good deed

Most tips on how to help depression are all focussed on what we can do to help ourselves but there’s a lot to be said for reaching out and helping somebody else.

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In 2013, Sonja Lyubomirsky, a psychology professor at the University of California published research which showed that carrying out acts of kindness can help us feel happier long-term.[2]

It doesn’t have to be a huge gesture either. Donating to your local food bank or Goodwill store, paying somebody a compliment, watering a neighbours plants or volunteering to take their dog for a walk when they’re unable to do it themselves can all make a significant difference to the way you feel.

11. Keep up your usual routine

When all you want to do is hide under the covers and never come out again, even the simple things that make up our routine can seem impossible.

It’s tempting -and much easier- to ignore them but in my experience, doing so has a tendency to make things worse.

Yes, there’s a lot to be said for taking a few days off to practice self-care and implement strategies for overcoming your depression, but where possible, keep up with day-to-day tasks like paying the bills, doing the grocery shopping, stopping by for that weekly catch up with family or friends.

When we let those things pile up, those few bills we could have dealt with turn into a literal mountain of debt and bad news, which is not what we need when we’re trying to overcome depression.

Friends and family worry about us and offer us all kinds of unsolicited (albeit well-meaning) advice which only causes us more resentments.

Things that should have been easy get harder and harder to deal with the more we ignore them, so keeping up these day-to-day parts of our routine, no matter how much of a struggle it may feel at times, can actually prove incredibly effective.

12. Get creative

Write, draw, paint, pick up an instrument, build something, knit something. Working on something creative changes our thought patterns, giving us something else to focus on besides how we feel.

Plus, the sense of accomplishment we get from having made something of our own can once again prove to be a big help in changing our mood.

13. Create your depression emergency tool kit

Depression is a serious issue which for many people requires medication, therapy and professional support to deal with, but that doesn’t mean that you can’t do as much as you possibly can to alleviate the symptoms whilst getting that support.

Create a Depression Emergency Tool Kit full of things that will help you to feel good and keep it on standby for those times when nothing else seems to be working.

You might want to include an old iPod loaded with all your favourite feel-good music, blu-rays or DVDs of funny movies guaranteed to make you belly laugh, old photographs of happier memories, even a voucher to treat yourself to a trip to the cinema, a new outfit, or whatever makes you feel good.

You could even write yourself a letter, reminding yourself that this bout of depression will pass and that you have it within you to overcome it, no matter how tough things get.

Find what works for you best

The ideas and suggestions listed here aren’t meant to replace medical advice. If you’re dealing with depression, consulting a doctor or therapist can make all the difference.

Yet if you’ve tried those things and find they aren’t working, or if you simply want to give yourself the very best possible chance to turn things around, working your way through this list may mean you finally find the one thing that really works for you when it comes to making your depression go away for good.

Featured photo credit: Pexels via pexels.com

Reference

[1] drinkaware: Alcohol and mental health
[2] University of California: Acts of Kindness Can Make You Happier

More by this author

Chris Skoyles

Coach, and trainee counsellor specializing in mental health and addiction.

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Last Updated on May 21, 2019

10 Most Entertaining Things To Do During A Long Journey

10 Most Entertaining Things To Do During A Long Journey

There are many more fun and eventful things to do to pass away time during a long flight or train journey. Apart from sleeping and continuously playing games on mobile, you can utilize this quality time in more creative ways.

Should we take a look at all those amazing and curious ways to kill time during the long journey? Let’s go.

1. Become the Next Big Thing in the Writing World

Yes!! It’s time to become an Author. When I watch a romantic movie or read some fictional story, I feel like writing something of my own. If you feel the same, then there is no better time than a long journey, especially when you are traveling alone. Don’t forget that JK Rowling got the idea of Harry Potter while she was traveling on a train.

2. Become a Philosopher

Enough of reading and listening to various thoughts and quotations of other people. We all have experienced life and learned a lot, and it’s time to put your ideas into words.

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Or you can try to determine the meaning of life, what you have experienced and things you have learned from it. Remember, every success or failure and try to find the philosophical reason behind it. It will help your mind to calm down.

3. Card Games? Invent a New One

I have no issues with claiming that Card Games has always been the most preferred way to pass the time during an extended journey. But don’t stop there, you have enough time to tweak some rules, do some experiment and invent your own card game. Call it anything you want, make sure that new game is entertaining enough to attract more players.

4. Go into the Fantasy World

Most of the time I put myself into Hogwarts, next moment I am fighting for the wizard world. You can do that too, and it’s not that tough. Going into a fantasy world is the most exciting thing you can do while traveling alone.

5. Day Dream

Day Dreaming is sometimes helpful and helps your brain do some exercise. You can be at your creative best. I have found realistic solutions of toughest problems while day dreaming. You can be more open minded and understanding at this time.

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Daydream about being a singer or actor or richest person in the world. It gives you the motivation to do well and achieve your goals.

6. Time to Plan your Dream Project

This one is my favorite. You get enough time to work on your plans or dream projects. Travelling is the best time to brainstorm on your next product, which can be very efficient. Think about all pros and cons, praise yourself, criticize yourself and come up with best possible solutions because no one is there to judge you or your work at this moment.

7. Movie Marathon

Not only weekends, but a long journey is also an excellent time to start a film marathon. Create a list and watch movies online. Tune into any of the popular video streaming sites or app and watch your favorite TV Series and movies.

8. Breakdown your Goals into Realistic Steps

While you are traveling, you can set realistic and possible steps to achieve your aim. Spend your time in breaking down your goals and plan to achieve each small one in a given period. You can set your daily routine, work on your work-life balance and plan for a more systematic approach in day to day life. Don’t forget that walking through small steps is the key to reaching on top.

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9. Read a Book

Reading will never go out of fashion. Always carry a book with you. It is the most amazing thing to spend some time with, especially when you are alone and have lots of free time. Fiction or non-fiction, stories of any kind will always entertain you and enlighten you with new life lessons.

10. Eavesdrop: Its Actually Entertaining

The most entertaining thing to do during the long flight or train journey. You get to listen to amazing and exciting stories of the ordinary public, which sometimes are more interesting than Soap operas. I, once eavesdropped on a couple’s fight and seriously the reason was hilarious.

I got entertained like never before.

The Bottom Line

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Have some fun, do some exciting things, don’t waste your time in sleeping and playing the same game again and again.

Featured photo credit: simplybusinessclass.com via blog.simplybusinessclass.com

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