Dealing with depression is challenging, but making small lifestyle changes can bring some positive impact. Depression can drive away your energy, making you feel empty, mentally sick, and down. If you are thinking of how to deal with depression, there are some ways. From writing down your emotions to counselling or clinical treatment, you can fight depression using small to big steps.
Everybody experiences depression in different ways. Hence, the symptoms of depression also differ from person to person. Many people try to cope with depression in diverse ways; some are successful, while others are not. While some overeat, others depend on games or drinks to get out of this depressive mood. When you are depressed but not able to recover from the frustrating pain and despair, try the tips below to handle your depression effectively.
Do something you enjoy
I know it’s not easy to find even some interesting activities when you are depressed. Before you get into the state of fatigue, push yourself into something you love to do—it could be painting, writing, drawing, or anything like the terribly depressed me writing on “How to fight depression?” Interesting, isn’t it? Yes. this small writing activity gives me immense pleasure and helps me recover from that empty feeling inside. Engaging in a pleasurable activity can lift your mood and energy level. It can further motivate you to engage in other beneficial activities while navigating the symptoms.
Do you feel like you cannot get out of bed? Then, exercise may be the last resort to get out of this issue. Be it a brisk walk or a short walk in your garden, exercise can help lower the symptoms of depression and boost your energy levels. Studies say that exercise can be an effective remedy for some people to distract their thoughts from negative thoughts and focus on positive things. So, start exercising today and change your depressed mood.
Time in Nature
While exercising can be a relief for many people suffering from depression, spending some time in nature is another important tip to deal with depression. Spending some time in nature can lower the risk of mental instability and improve mood. Consider taking a walk in your garden, or nearest park to connect with nature for mental and cognitive rejuvenation. This will help you fight depression effectively.
Writing or Journaling
Writing down your feelings or what you are experiencing can help to deal with depression in some people. It not only helps manage your state of mind but also reduces your depression symptoms by identifying the issue and fixing it at the earliest possible time. Journaling or writing your emotions helps you keep track of problems that you are facing each day. If you are not interested in writing about your experience, write about something that completely excites or arouses you.
Define a new routine
If you are feeling down and finding it hard to cope with daily activities or your job, set a new routine. Poor activities like staying up late, having poor sleep patterns, eating untimely food, waking up late, being late to work, etc can increase the risk of your depression. So, define a new routine that is productive and active to help you stay lively and avoid depression.
Care for a Pet
Research suggests that caring for a pet can help lower the symptoms of depression in some people. Stroking your dog or cat can be a great way to make you feel better. Even a hug from your pet can bring you the comfort and love you’ve been missing for so long. Playing with pets and snuggling with them help to calm your mind and improve your mental state, reminding you that things are not that bad. Above all, caring for a pet will help you get rid of your lonely feelings.
Practise Relaxation Techniques
Stress, anxiety, and tension can prolong the symptoms of depression. Relaxation techniques like yoga, meditation, and breathing exercises can lower your mental disorder. It can improve your sense of well-being and help you live a more balanced life. You need to identify the best relaxation technique that suits your ease and practise it for the betterment of your day-to-day life.
Boost your self-image
Those who are struggling with depression often experience low self-confidence and self-esteem. Finding ways to feel better and to improve your self-image can have a great impact on your depression state. Practising positive thinking, and focusing on inspiring thoughts are some excellent tips to boost your self-image and lower depression symptoms. Spending time with your friends or any positive person in your life can make you feel good and improve your self-esteem.
Set new goals
Whenever you feel “how to deal with depression,” review your life goals and set new goals to refresh your mind and cognitive state. Setting fresh goals will help you engage in different activities and stay focused on them, reducing stress and anxiety levels. Rather than compiling a long list of goals, set smaller goals that are attainable. Accomplishing these goals can give you more confidence, energy, motivation, and self-esteem. With the achievement of each goal, set new ones and enjoy a sense of joy and happiness, relieving depression.
Do some shopping
Shopping is said to be an effective way to reduce depression. Shopping not only makes you happier but can also help you fight depression. Studies back up this and support the idea that making shopping decisions can lift your mood and reinforce a feeling of personal control over things. Shopping can be called an easier stress reliever than exercise, as the latter requires more motivation. So, if you are interested in shopping, go for it and get some pleasurable moments that can actually give you some engaging and happier experiences.
Have your favourite food
Having your favourite food is one exciting way to fight depression. While studies suggest some foods to deal with depression, it is also a good idea to have your favourite foods on hand to keep depression and mood changes at bay. If you think some food can bring happiness to you, eat that. Sometimes even cooking your favourite dish can give you some peace of mind, keeping your mind away from unwanted thoughts and negative feelings.
Watching feel-good movies
When you are battling the blues, watching a feel-good movie can give you a therapeutic distraction. Good movies have the magical power of giving you relief from unpleasant realities and thoughts. In those hours you are engrossed, your mental burdens will be melted away, and you may be transported to an optimistic world with positive feelings. Watching a good movie can distract you from emotional pain and agony. Movies can also motivate you to improve things in your life.
Listening to music
Some of you might have relieved stress by dancing to your favourite tunes or crying while playing a touching emotional song in the background; that’s the power of music. Music has powerful effects to lift your mood and distract you from emotional baggage. Rather than thinking about how to deal with depression, most of us play our favourite track to get away from stress, tension, and anxiety. Music therapy is also administered by some therapists to help people get rid of depression. If you are on edge and want to boost your mood, playing your favourite song can bring you back to a healthy state.
Get enough sleep
Lack of proper sleep leads to depression. If you have trouble sleeping or are not able to sleep well, your depression symptoms will worsen. Though 8 hours of sleep is the ideal recommendation by health experts, you need to get a minimum of 6-7 hours of undisturbed sleep. Follow a routine for going to bed and waking up to keep your day balanced. Get rid of poor sleep patterns to fight depression effectively.
Have a healthy diet
Though there is no magic diet to deal with depression, keeping a healthy and well-balanced diet can improve your depression level. Sometimes you may not feel like eating, and sometimes you may find solace in overeating; both are dangerous. Don’t risk your body due to undernourishment or overeating when you are down. Stick to a healthy diet to stay energetic. If you are taking antidepressants or concerned about weight loss-weight gain issues, consult a dietician and change your diet pattern.
Say no to alcohol
When you are struggling with depression, say no to alcohol, Alcohol is not a resort to escape from your mental pain and depression. Turning to liquor, especially during times of stress or depression, can even make it worse. Sometimes you think, alcohol can give you a big escape from all the problems you are facing; but in reality, it can only make your issues more destructive. If you are taking any medication to control depression, alcohol can also have a negative interaction with it. To manage depression, you need to follow a healthy lifestyle, avoiding alcohol and drugs.
Face your apprehensions
Don’t try to escape from the realities; face the worries and fears that disturb you. When you are feeling depressed or stressed, you may avoid talking to people around you, even those who are closer to you. What you need to do is face the situation boldly without daring to talk with your intimates about what you’re going through. You may even lose your confidence in facing others, going out, being in the crowd, or sometimes talking to your loved ones. By the time you identify this happening to you, face up to those situations bravely, and things will become much easier.
Challenge negative thoughts
Stop spiralling negative thoughts that can adversely affect your mental stability. In your search for how to fight depression, you may find that changing the way you think is the best way to deal with depression. When you are feeling down, you leap into negative thoughts and the worst possible conclusions. Sometimes it may take a lot of effort and practice to beat those negative thoughts and get control of your mind.
Take up responsibilities
When dealing with depression, you may feel like pulling back from your responsibilities. Taking on responsibilities is one of the best ways to keep you engaged and fight a depressive mood. Stay involved in your responsibilities and engage in engaging activities to maintain a lifestyle that is fulfilling and enjoyable. Finding something to engage in will give you a sense of accomplishment.
Try something new
During times of depression, you may feel it’s a dead end. To get back on track, you need to try something new or push yourself to experience something fresh. How about joining a Zumba class, volunteering for a charitable trust, or going adventure skydiving? When we challenge ourselves to experience something new, it can bring about a great change in our minds and lifestyle.
So do something new to alter your negative mood and bring pleasure, enjoyment, and a learning experience.
Seek medical help
Seeking medical help is one of the most effective tips for dealing with depression. Getting help from a professional can help you understand what you are going through and find a solution for it. A therapist or medical practitioner will assess your symptoms and prescribe treatment that suits your conditions and needs. This may include physical and mental therapies and medications. Getting the right treatment can give you an easy escape from your depression; so be open with your healthcare professional about what is and isn’t working for you.
Dishwashing (Magic Tip)
You might feel awkward or confused when you hear dishwashing as a tip to deal with depression. Trust me; this works. It may not work for all, but for some, it worked. I am pretty sure that some of you might have accidentally practised this and noticed it working. If you do it mindfully, washing dishes is a great stress reliever. While washing the dishes, you will be completely involved in that which will lower your stress level. Research suggests that these kinds of mundane activities approached with mindfulness and awareness can enhance psychological well-being.
So, now you might have a clear idea about how to deal with depression. Now, if you find it difficult to understand whether you are going through a depressive phase, take a look at the symptoms of depression mentioned below, and plan your steps accordingly.
Symptoms of Depression
Depression often has multiple episodes, and the symptoms of depression that occur during these times will appear frequently, in other words, most of the day. Given below are some common symptoms of depression, though the signs vary from person to person.
- Feeling very sad (sometimes unnecessarily), hopeless, and worried.
- Loss of interest in all daily activities
- Feeling empty and desperate
- Feeling tired every time
- Reduced appetite and weight loss
- Restlessness, irritation, and agitation
- Unexplained physical discomforts
- Increased craving for food and weight gain
- Angry outbursts over even silly matters
- Trouble concentrating and remembering things
- Sleep disorders including insomnia, sleep disturbance
- Frequent suicidal thoughts and suicide attempts
- Lack of energy causes difficulty completing even small tasks
- Finding it difficult to make decisions
- Intolerant to people around
- Having low self-esteem
- Having headaches, digestive problems and unexplained stomach pain
- Slow thinking and physical movements
- Unable to enjoy things that used to relish once
- Disinterested in sex, hobbies and sports
- Self-blaming and fixation with past failures
- Feeling unable to get out of bed
- Tendency to hurt oneself or others
Even if you are taking medical help, the above-mentioned self-healing tips can recover from depression and prevent further occurrences.