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Last Updated on January 14, 2021

15 Simple (And Practical) Ways to Overcome Depression

15 Simple (And Practical) Ways to Overcome Depression

Depression can be debilitating and is very different from just feeling unhappy. Usually, there is a reason for unhappiness, such as being rejected or not getting the job you wanted. Depression, on the other hand, is a pervasive feeling that may or may not have a root cause, so it can be difficult to learn how to stop being sad.

Unfortunately, the most common advice that people with depression receive is to sort themselves out and pull themselves together. Unfortunately, it isn’t that simple, but there are useful ways to help lessen or alleviate the symptoms of depression.

1. Practice Mindfulness

People dealing with depression tend to mull over all that is wrong and worry unnecessarily about all the negative possibilities that may emerge in the future. This negative thought cycle reinforces misery and is not helpful if you want to overcome depression.

Mindfulness involves focusing on the present moment and is a skill that needs to be practiced. More often than not, our brains are full of thoughts, and focusing on the present moment seems unnatural for our minds.

When you’re learning how to stop being sad, practice engaging with your senses in the moment. Focus on touch, taste, sight, sound, and smell. Engaging the senses leaves less time for worry and places you in the moment, where you have the space to challenge any negative thoughts that come up.

You can start learning mindfulness with this simple guide.

2. Listen to Upbeat Music

I have always thought of music as food for the soul. An upbeat tune can change an atmosphere instantly and create a more positive vibe. Listening to upbeat, happy music alters brain chemistry and can improve your mood.

One study found that findings “indicate that music listening impact[s] the psychobiological stress system,” which means music has the ability to lower stress and regulate mood[1]. Both of these can help relieve some symptoms of depression.

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3. Use Touch

Science shows that touch therapies can help some people overcome depression, lower the stress hormone cortisol, and increase the feel-good hormone oxytocin. Therapies to consider include acupuncture, acupressure, massage, reiki, and reflexology.

Research shows that “Massage therapy is significantly associated with alleviated depressive symptoms”[2]. Massage can induce a quasi-meditative state that lowers stress levels and makes room for more relaxation, which is great as you’re learning how to stop being sad.

4. Include Omega-3 Fatty Acids in Your Diet

Research has shown that depressed people often have an imbalance of omega-6/omega-3 polyunsaturated fatty acids (PUFA). This imbalance is thought to worsen low-grade inflammation in the body, which can increase symptoms of conditions, such as depression.

One research review discovered that “Several epidemiological studies reported a significant inverse correlation between intake of oily fish and depression or bipolar disorders”[3].

Beyond helping with depression, Omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. You can get omega-3s through walnuts, flaxseed, and fatty fish like salmon or tuna.

5. Stop the Negative Self-Talk

Depressed people tend to see the world in a negative way. When things go wrong, they blame themselves, and when they go right, they put it down to luck. Depression reinforces self-doubt and feelings of worthlessness.

Monitor your inner negative talk and make allowances for this type of thinking by reminding yourself that your thinking is being clouded by your depression. Don’t take your thoughts seriously when you are feeling low. Acknowledge the thoughts, but this doesn’t mean you have to believe them.

6. Bide Your Time

When you want to overcome depression, accept that your mental state is not entirely balanced. During depression, we tend to see the negatives in everything and find it harder to be balanced about what is going on.

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Gently remind yourself that you are tuned into the “negativity channel,” and do your best to tune it out. It can be a comfort to know that you and your thoughts can be disconnected and that this type of thinking won’t last forever.

Remind yourself that change is constant and that you won’t always feel this way. Be patient and do your best to look after yourself while you’re learning how to stop being sad. Eat well and get a decent amount of sleep.

7. Distract Yourself

If possible, do your best to distract yourself from overthinking. Your thoughts are your enemy when depression sets in. Play with a pet or go for a walk, especially a walk in nature. Read a book if you are able to concentrate, or finish a puzzle.

Do anything that takes your mind off your fears and worries. Keeping busy is an effective way to overcome depression.

8. Use More Light

Seasonal Affective Disorder (SAD) is known for causing low mood over the winter months when there is less sunlight. Invest in a sunlamp—a 300-watt bulb within three feet for 20 minutes three times a day can help.

SAD symptoms can include problems sleeping, anxiety, depression, irritability, fatigue, apathy, and loss of libido, and using light therapy can help to overcome depression and these other symptoms.

9. Try Cognitive Behavioral Therapy

Cognitive behavioral therapy can be extremely useful in counteracting depression and is based on the principle that certain ways of thinking can trigger certain health problems, such as depression. The counselor helps you understand your current thought patterns and identify any harmful or false ideas and thoughts that you have that can trigger depression or make it worse[4].

The aim is to change your way of thinking to avoid these ideas, as well as help your thought patterns be more realistic and helpful.

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10. Write in a Journal

A journal can work in two ways when you want to learn how to stop being sad. Use it to write down fears and worries. Sometimes, having an outlet in this way can be soothing and ease your mind.

Another good way to use a journal is to write at least five things down every day that you are grateful for. This forces us to think more positively and can help to remind us that things are never that bad. In a gratitude journal, you can write about anything that happened in the day that made you feel appreciative.

11. Connect With Friends and Family

This can be one of the hardest things to do when feeling depressed, but it is one of the most rewarding activities. Isolating oneself from others may seem like a good idea, but put a limit on it and then get out there again. 

Confiding in friends and family members can have a huge positive effect on your mood.

12. Get Enough Sleep

Sleep and mood are closely connected. Inadequate sleep can cause irritability and stress, while healthy sleep can enhance well-being. Studies have shown that even partial sleep deprivation has a significant effect on mood[5].

Taking steps to ensure adequate sleep will lead to improved mood and well-being. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. No other activity delivers so many benefits with so little effort, so aim for between 7.5 and 9 hours sleep per night.

13. Forgive Others

When we hold a grudge, we are the ones that feel the anger. The person whom we are angry with is probably completely oblivious to your feelings. Don’t allow others to have this power over you if you want to learn how to stop being sad. They may have caused you grief in the past, but try not to allow that grief to continue.

Find a way to forgive—they are not worthy of your time. Lighten the emotional load, and you will improve your mood, which can help you overcome depression.

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14. Exercise

Regular exercise has benefits for helping to overcome depression. Exercise releases endorphins, which improve natural immunity and improve mood. Besides lifting your mood, regular exercise offers other health benefits, such as lowering blood pressure, protecting against heart disease and cancer, and boosting self-esteem[6].

Experts advise getting 30 minutes to an hour of moderate exercise, such as brisk walking, at least three to four times per week.

15. Don’t Give up

Depression can make you want to hide away from the world and disappear. It’s okay to take some time to be alone and re-center, but give yourself a time limit and then do something productive to improve your mood. Depression can be well managed, and there can be a wonderful life beyond depression.

Final Thoughts

Depression can make you feel like you’re living in a black hole that you’ll never escape. Fortunately, that’s not true, and you can learn how to stop being sad. One day, you’ll make it out and find that your life has a lot of greatness to offer you.

Keep in mind that although the above suggestions can be effective, depression that perseveres should be investigated further, and seeing a doctor to talk about any symptoms and get medical advice is a step in the right direction.

More on How to Overcome Depression

Featured photo credit: Randy Jacob via unsplash.com

Reference

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Mandy Kloppers

Mandy is a Psychologist/CBT therapist who believes getting through life is easier with a robust sense of humour.

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Published on March 2, 2021

How To Not Stress: 10 Stress Management Techniques

How To Not Stress: 10 Stress Management Techniques

It is not easy to decipher how to not stress, as stress is a part of life. Stress is the wear and tear of our mental and physical being as we continue to find soothing ways to cope with the constant change in our surroundings.

People often think of stress as related to work, chores at home, illnesses, and trying to beat rush hour traffic—which is not wrong—but it is more. Several factors trigger stress, but stress is the body’s internal reaction to fight or take flight in the presence of adversity.

In simple biological terms, stress is the state of increased arousal necessary for the human body to defend itself from a clear and present danger. Whenever we feel anxious, angered, tired, frightened, happy, excited, sad, or afraid, we are undergoing stress.

From minor challenges to major issues, stress is an acceptable and unavoidable pressure of human life. Stress is normal until we are incapable of controlling and coping with the overwhelming effect that stress becomes a problem.

Three in every four adults American suffer from stress—that is about 77 percent of the population.[1] Stress is triggered by anything from the economy, jobs, home front, kids, illnesses, and so on.

Types of Stress

In learning how not to stress, you must understand the types of stress and how you encourage it in your life. The causes of stress (stressors) are varied and multiple, but I am grouping them into two sectors.

External Stressors

These are external triggers that affect your immediate ability to stay focused or composed. They are:

  • Physical environment – confined spaces, light, noise, heat, brightness, and even darkness
  • Organizational – rules, regulation, deadlines, office gossips, pressure from work, etc
  • Social interaction – bullying, bossiness, disregard, harassment, aggressiveness (general human behavior towards you)
  • Life crises – death, relocation, new baby, marriage, losing your job, divorce, etc
  • Daily hassles – late in catching the bus, misplacing your car/house keys, mechanical breakdown, etc

Internal Stressors

These are stressors that emanate from our thoughts, mindset, and attitude. For example:

  • Your lifestyle – not getting enough sleep, busy schedules, caffeine or alcohol
  • Negative thoughts – pessimism, self-criticism, overthinking, feeling incapable.
  • Mind traps – being too personal about issues, unrealistic expectations, exaggerated or rigid mindset, etc
  • Personality traits – workaholic, OCD, perfectionist, etc

These factors contribute heavily to mental and physical stress leading to fear, anger, unforgiveness, and depression.

Stress and You

To consider stress as an ailment of modernity and technology is misinforming. Yes, our fast-paced lives and lifestyle are stressful, straining, and under relentless pressure. But we have actually created these triggers on our own. This is due to a desire for intense competitiveness and to match up with our peers. Stress is different for every individual, even if they are in the same situation.

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For example, a couple going through a bitter divorce will see the man enjoying himself while the lady suffers from bouts of emotional ups and downs. What is distressing to you may be nothing to another.

Take this example: a man works effectively in the comfort of his home yet finds working in a team or office stressful and overwhelming.

It is necessary to know that most of the stresses we experience are self-generated and self-induced. How we perceive (life)—whether a situation is threatening, sad, or happy—depends on how we see ourselves. The ability to recognize the stresses we create is the first step toward preventing stress.

Symptoms of Stress

Excessive, prolonging, and denying the existent of stress in our lives is detrimental and affects our entirety—and if left unresolved, results in a feeling of fear, anger, frustration, and depression.

Stress contributes to simple illnesses like headaches, skin diseases, ulcers, insomnia, and digestive problems. In severe cases, stress can lead to suicidal thoughts and death. The following are the symptoms of stress grouped into four categories.

Physical Symptoms

  • Fatigue
  • Change in sleep pattern without any obvious reason
  • Unstable digestive system resulting in diarrhea and inability to hold down food
  • Low sexual libido
  • Headaches and body pain
  • Dizziness, unnecessary sweating, and feeling faint
  • Palpitations, breathlessness, quickened heartbeats, or missed heartbeats

Mental Symptoms

  • Inability to focus
  • Memory lapses
  • Indecisiveness
  • Confusion
  • Disorientation
  • Fear/panic attack

Behavioral Symptoms

  • Eating disorder and appetite
  • Increase smoking and alcohol intake
  • Restlessness, fidgeting, and nail-biting

Emotional Symptoms

  • Depression
  • Easily irritated
  • Anger, rage, cry easily
  • Deterioration in hygiene habit and appearance

The primary triggers of stress are lack of financial stability, job security, family responsibility, personal relationship, health issues, and safety. Now that we have successfully categorized stress, it is time to recognize the one you are suffering from and choose a simple technique to manage it.

Remember, stress can be controlled, allowing you to live a fulfilling life.

10 Stress Management Techniques

The most common stress management techniques are eating right, exercise, yoga, and meditation. However, some stress is beyond these four techniques, so we will try to list out as many as possible to help you beat that stressful situation.

A set of simple yet effective techniques to help individuals identify, understand, and effectively deal with the stress in their lives to minimize the impact.

1. Change the Perspective

How many times have you replayed a negative situation and outcome in your head that never happens? We are all human, and as crazy as it sounds, negativity is appealing and more creative than positive things. However, stress is tied to negativity and our inability to break free from them.

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Changing your perspective is not as simple as ABC. However, you can start by analyzing the feeling, removing all exaggerated parts, pick out the truth (be honest here) and discard the rest. Phew, that wasn’t so hard, was it?

Now, take the truth and work on it from a positive angle. You will immediately feel less stressed, disoriented, and angered. It will take some time, but never judge an issue from an exaggerated point of view.

2. Create a Journal

A problem shared is half solved. While we cannot all go about blabbing our predicaments to others, an effective way of sharing and solving is journaling. There is really nothing difficult about journaling—it is just you writing the day’s events and how they made you feel.

Stress takes clarity, focus, and awareness of our immediate environment from us. Well, journaling restores them back to you. When you write down your feelings, you can identify, understand and deal with them better than replaying them in your head. It allows you to separate your feelings, accurately define emotion connect with your internal aura for better clarity.

3. Mindful Breathing

Stress takes peace and stability away from your life. Breathing is held in high regard by Buddhists, Hindus, and Taoists who believe breathing is a system of reintroducing peace into a troubled soul.

Mindful breathing is breathing that comes from the pit of your belly. It is, deep consistent, and stress relieving breathes which calm you down.

Mindful breathing can be done anyway in two easy steps:

  • Gentle inhale air to fill your lungs and stomach while slowly counting to 3 or five through your nose
  • Hold for a second or two and gradually exhale while counting 1 through 5

Repeat this as many times as possible until you feel your power returning to you. As you exhale, imagine that you are breathing out the stressors and tension.

4. Positive and Guided Daydreaming

We all daydream—some are good, and others run wild with our imagination. Using guided images and thoughts, you can avert a stress situation from escalating.

For example, you just had a heated argument with your spouse on the phone, and you are at work. Two things can happen: have your mood down all day, or you can identify the stress and calm dissipate it with happier images—daydreaming.

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Close your eyes and imagine a happy memory. Use good thoughts to counteract negative ones ad build your confidence from deep within. Also, forgive the situation and yourself, else you will keep playing the thought in your mind.

5. Go Back to Your To-Do List

If you cannot complete the chores, let it be. Remember that trying to squeeze in more than you can handle is actually killing you gradually. Even superman rests once in a while, so you should, too.

Reducing or prioritizing your workload could be the solution to the constant headaches, backaches, and shoulders. If you are a mom, learn to delegate duties to your kids or allocate time to work for yourself.

6. Yoga It

Yoga is an Indian form of meditation that combines simple poses, deep breathing, and relaxation techniques to ward off stress and stressors. Yoga is an effective stress relief technique because it deals with the physical, emotional, and mental organs that stress hacks into. The immediate benefits of yoga are felt immediately, but the long-term impact is also beautiful.

To get started, you can follow simple yoga programs online or enroll in a class to help you to master the poses at your own pace. Yoga enables you to breathe easily, improves the clarity of thoughts and mind, relaxes the body and mental health. However, if the twist and turns of yoga are not for you, then you will enjoy the next technique.

7. Add Exercise to Your Routine

Our body is like a car engine, if you do not maintain it, it will crash when you need it most. Regular exercise builds a strong body, no doubt. However, it also builds a strong mind to deal with stresses that affect us daily. You do not have to HIIT or do any strenuous exercise, choose something simple and for 7 to 15 minutes every day.

Joining a gym or community fitness center is outstanding, but you can choose to walk, run, jog, swim or go dancing. The idea is to keep your body moving for fun. Furthermore, if you are the outdoorsy type, indulge in your passion and watch the stress melt away.

8. Massage and Detox Therapy

When your insides are unclean, it can lead to stress. Equally, tired and over-working can double the stress effect leading to illness and mental breakdown.

There are many reasons to go for a massage, and stress is one of them. Massages are an ideal tool for maintaining physical and emotional health. While detoxification is a way to relieve the stress on your internal organs, both will make you feel light and relaxed.

9. Imbibe in the Power of Positive Affirmations

The power of positive talk has proven to increases positive emotion, compassion, and confidence in the speaker. How we treat ourselves determines the outcome. If you begin the day with negativity, you are likely to attract negativity and problems to yourself.

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However, if you take your time to affirm positive thoughts in your life, you will succeed. Affirmations are more than mere words; they are meant to awaken the optimistic and daring part of your being.

So, when you feel that negative emotions are building up or images are flashing before your eyes, take a moment and remind yourself of your capabilities and believe it, too. What you perceive is what you are.

10. Getting Enough Sleep

Let’s be honest, it is almost impossible to get 8 hours of sleep as recommended, but you can get a good night’s sleep instead. Many people sleep for 8 hours or more but are restless in their sleep and wake up feeling exhausted, drained, and stressed.

Sleep is a fundamental way for the body to recuperate for the day’s activities. However, your sleeping condition should be prioritized for relaxing sleep. To do this, ensure your mattress is comfortable and your bedroom is at the right temperature.

If you cannot get 8 hours at night, try to nap in the afternoons and watch your diet before bed. Finally, create a sleep routine. You do not have to “do-or-die” it, but gradually ease your way into better sleep.

Final Thoughts

In conclusion, stress is the baggage you refuse to let go of. The more you pile on, the deeper you are sinking into a place of darkness.

Let go of the excess load now. Start by following these stress management techniques on how not to stress. Do you have one or two methods you are currently using to relieve stress? Feel free to add them to the list.

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Featured photo credit: whoislimos via unsplash.com

Reference

[1] American Psychological Association: Stress in America™ 2020

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