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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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Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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