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15 Natural Ways to Stop Feeling Depressed

15 Natural Ways to Stop Feeling Depressed

For many people, there are days where it’s a challenge just to get out of bed in the morning. They’re overcome with feelings of sadness and helplessness. Most of the time, these feelings stem from depression. Sadly, depression has become all too common in recent years. A survey from the National Center for Health Statistics shows that 11% of Americans 12-years-old and older take antidepressants. With more people turning to medication, some are looking toward more natural means to fight mild cases of depression. Here are some natural ways that can help you stop feeling depressed.

1. Remember the good times.

Thinking back on some of your past successes and happy moments can actually help you out of that funk. Positive thinking can alter your mood for the better and increase your serotonin levels. While thinking positive may be difficult while in the grips of depression, it’s an important first step to getting back on your feet.

2. Set a new routine.

If what you’re doing now for your daily routine isn’t working, try something different. The feeling of monotony from daily tasks can sometimes lead to depression, so changing things up is a must. That doesn’t mean you have to throw out your entire routine. Setting a schedule is still important to maintain structure in your life and help you get on track with what you need to do.

3. Be thankful.

Showing gratitude while depressed can be very difficult, but it’s one way to get out of that mindset. Being thankful will help you focus on what you have instead of what you don’t have or what’s going wrong in life. That change of attitude can help pull you from too many despondent thoughts.

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4. Change your surroundings.

If your surroundings are getting you down, it’s time to change them up. Rearrange the furniture in your room, open up the curtains to let in more sunlight, or repaint your room. Do what you can to make your surroundings look new and exciting.

5. Get enough sleep.

Lack of sleep can lead to depression. Depression can lead to lack of sleep. It’s a vicious cycle that’s tough to break. You can maintain a more structured sleep schedule by making sure to go to bed and get up at the same time every day. Don’t take naps and get rid of any distractions that may prevent you from getting the sleep you need.

6. Get exercise.

Getting up and moving can have some major positive effects on your mental state. Exercising releases endorphins into the body, which help to relax you and improve your mood. Getting some exercise can be as simple as going for a fifteen minute walk or adopting a more rigorous exercise regimen like Nu Skin’s TR90 program.

7. Know the cycle of depression.

Having the right knowledge to fight depression is key. Depression tends to follow a cycle involving the causes of stress, physical symptoms, behavior, and thoughts and feelings. One negative aspect in the cycle can lead to depression, so finding those things that are within your control can help you avoid depression before it hits.

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8. Do something new.

If what you’re doing every day still leaves you in a depressed state, go out and do something new. Take a class to learn a new skill, read that book you’ve always meant to pick up, volunteer in the community, or go to an art festival. Anything that breaks you out of the normal pattern of your life can do wonders for your mood.

9. Go outside.

Nature has a profound effect in creating a positive mood. Simply being exposed to sunlight can increase productivity, health, and happiness. Taking in the fresh air and enjoying a nice clear day makes it easier to overcome feelings of sadness.

10. Think beyond today.

It’s easy to focus on what today is going to bring, but looking beyond that to the big picture can help you keep things in perspective. It can help you understand that the sadness and depression you’re feeling will only last for a moment, while you still have big dreams to live for in the future.

11. Do something fun.

You know what activities bring you joy. If you’re feeling down, go do those fun things. Often life gets complicated and congested, but if you make the time to do something you enjoy, you’ll feel a lot better.

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12. Eat a healthy diet.

People in the grips of depression tend to eat junk food or overeat in general. Eating a healthy, balanced diet can do much to improve your mood. It doesn’t just have to be fruits and vegetables either. Chocolate has been shown to make people happy. You should also focus on fish, walnuts, spinach, and avocado since they have nutrients that can help lift you when you’re feeling down.

13. Spend time with friends & family.

Get out and socialize. Many times, depression leaves us with the desire to stay isolated, cutting ourselves off from the rest of the world, but that’s all the more reason to reconnect with friends and family. Those closest to you can provide loving support during your toughest times. Simply talking to them can help alleviate many of the symptoms you feel when depressed.

14. Set goals.

When you’re at your lowest point, you need something to work toward. That’s why goals can be very valuable in overcoming depression. The goals you set don’t have to be overly elaborate or complicated either. They can be as simple as going outside at least once a day or doing the dishes. Simple goals can also help you get into a new routine.

15. Avoid drugs & alcohol.

Drinking alcohol or doing drugs only make depression worse, yet many people turn to these options thinking they’ll provide relief. If you’re depressed, you need to stay as far from drugs and alcohol as possible.

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These are just a few of the many natural ways you can help yourself beat depression. As always, in the most serious of cases, you should seek professional help, but for mild depression, these suggestions could prove beneficial for making you feel happier and more content.

Featured photo credit: Depression via upload.wikimedia.org

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The Gentle Art of Saying No

The Gentle Art of Saying No

No!

It’s a simple fact that you can never be productive if you take on too many commitments — you simply spread yourself too thin and will not be able to get anything done, at least not well or on time.

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But requests for your time are coming in all the time — through phone, email, IM or in person. To stay productive, and minimize stress, you have to learn the Gentle Art of Saying No — an art that many people have problems with.

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What’s so hard about saying no? Well, to start with, it can hurt, anger or disappoint the person you’re saying “no” to, and that’s not usually a fun task. Second, if you hope to work with that person in the future, you’ll want to continue to have a good relationship with that person, and saying “no” in the wrong way can jeopardize that.

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But it doesn’t have to be difficult or hard on your relationship. Here are the Top 10 tips for learning the Gentle Art of Saying No:

  1. Value your time. Know your commitments, and how valuable your precious time is. Then, when someone asks you to dedicate some of your time to a new commitment, you’ll know that you simply cannot do it. And tell them that: “I just can’t right now … my plate is overloaded as it is.”
  2. Know your priorities. Even if you do have some extra time (which for many of us is rare), is this new commitment really the way you want to spend that time? For myself, I know that more commitments means less time with my wife and kids, who are more important to me than anything.
  3. Practice saying no. Practice makes perfect. Saying “no” as often as you can is a great way to get better at it and more comfortable with saying the word. And sometimes, repeating the word is the only way to get a message through to extremely persistent people. When they keep insisting, just keep saying no. Eventually, they’ll get the message.
  4. Don’t apologize. A common way to start out is “I’m sorry but …” as people think that it sounds more polite. While politeness is important, apologizing just makes it sound weaker. You need to be firm, and unapologetic about guarding your time.
  5. Stop being nice. Again, it’s important to be polite, but being nice by saying yes all the time only hurts you. When you make it easy for people to grab your time (or money), they will continue to do it. But if you erect a wall, they will look for easier targets. Show them that your time is well guarded by being firm and turning down as many requests (that are not on your top priority list) as possible.
  6. Say no to your boss. Sometimes we feel that we have to say yes to our boss — they’re our boss, right? And if we say “no” then we look like we can’t handle the work — at least, that’s the common reasoning. But in fact, it’s the opposite — explain to your boss that by taking on too many commitments, you are weakening your productivity and jeopardizing your existing commitments. If your boss insists that you take on the project, go over your project or task list and ask him/her to re-prioritize, explaining that there’s only so much you can take on at one time.
  7. Pre-empting. It’s often much easier to pre-empt requests than to say “no” to them after the request has been made. If you know that requests are likely to be made, perhaps in a meeting, just say to everyone as soon as you come into the meeting, “Look guys, just to let you know, my week is booked full with some urgent projects and I won’t be able to take on any new requests.”
  8. Get back to you. Instead of providing an answer then and there, it’s often better to tell the person you’ll give their request some thought and get back to them. This will allow you to give it some consideration, and check your commitments and priorities. Then, if you can’t take on the request, simply tell them: “After giving this some thought, and checking my commitments, I won’t be able to accommodate the request at this time.” At least you gave it some consideration.
  9. Maybe later. If this is an option that you’d like to keep open, instead of just shutting the door on the person, it’s often better to just say, “This sounds like an interesting opportunity, but I just don’t have the time at the moment. Perhaps you could check back with me in [give a time frame].” Next time, when they check back with you, you might have some free time on your hands.
  10. It’s not you, it’s me. This classic dating rejection can work in other situations. Don’t be insincere about it, though. Often the person or project is a good one, but it’s just not right for you, at least not at this time. Simply say so — you can compliment the idea, the project, the person, the organization … but say that it’s not the right fit, or it’s not what you’re looking for at this time. Only say this if it’s true — people can sense insincerity.

Featured photo credit: Pexels via pexels.com

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