When you’re depressed, you can’t just “snap out of it.” But this guide on how to overcome depression help can put you on the road to recovery.
Depression can strike anyone at any time and anywhere. According to the World Health Organization (WHO) report, nearly 57 million or 1 in 22 Indians are suffering from depression. According to the severity of the symptoms, depression is classified as moderate, mild, or severe. The cause of depression can be a result of an external cause (like losing employment or a death in the family or break-up with a romantic partner) as well as internal causes like biochemical or hormonal imbalances. Most of the time, based upon the degree of depression, psychiatrists treat depression with medications.
However, not all who suffer from depression would like to receive treatment with medication due to the adverse effects, including nausea, sexual aversion, appetite loss, drowsiness, blurred vision, and insomnia.
There are a variety of natural methods to ease depression and improve mood. These options can be utilized for those suffering from moderate, mild, and severe depression. Results can vary from one person to person, and it is not an all-encompassing cure; however, it will assist with managing depression more effectively.
How to Overcome Depression?
Depression can drain your energy, leaving you feeling lonely, empty, and tired. This can make it difficult to have the strength or desire to seek treatment.
Below are 12 tips on how to overcome depression you can take to help you feel more in control and improve your overall sense of well-being.
It’s simple; every exercise you do produces feel-good chemicals such as serotonin, dopamine, and endorphins. Find something you enjoy doing, whether it’s running, swimming, yoga, or walking. Exercise will have an improvement on your wellbeing and boost your mood.
2.) Challenge negative thoughts
Are you feeling insignificant or weak? The bad things happen, and you cannot do anything to change it? The situation seems impossible? Depression has a negative impact on everything, which includes the perception of yourself and what you expect of the future.
If these kinds of thoughts overtake you, it’s crucial to keep in mind that this is a sign of depression. These unrealistic, negative thoughts, also known to be cognitional distortions–aren’t true. When you look at them in the real world, they don’t hold up. But, even so, they aren’t easy to let go of. It’s impossible to break free of this negative mental frame by saying to yourself “just think positive.” It’s usually part of a mental pattern that’s so habitual that you’re not fully aware of it. Instead, the key is to pinpoint the type of negative thoughts driving your depression and then replace them with a more balanced manner of thinking.
3.) Surround yourself with positive people and thoughts
The stream of negative thoughts associated with depression may often weigh your life. This can lead to feelings of self-doubt, negative thinking, and loneliness. When you are in a situation like this, individuals who can provide a positive outlook and inspire positive thoughts into you are a great influence.
The ancient practice of yoga includes various physical postures that require deep breathing and meditation. It gives you a boost of energy, improves awareness and physical health. Through numerous research, yoga has time and time again proved to be an effective weapon against depression. It is no wonder that it is now a worldwide phenomenon. The great thing about it is that yoga can be done by anyone regardless of age.
Close your eyes and sit in a calm location and concentrate on the rhythm of your breathing. Watch your thoughts drift by and be aware of your body. Zen Buddhist and Indian monks have been practicing this for long periods of time. This could be the reason why they appear so serene. Mindful meditation calms the mind and allows one to be more focused on the present moment, which helps in reducing anxiety and depression. According to various research studies, meditation reduces depression, psychological stress, and anxiety.
6.) Do some activities
To overcome depression, it is essential to engage in activities that will help you relax. This means living a healthy and balanced lifestyle as well as learning how to manage stress, setting limits to what you can perform, and planning entertaining activities to fill your days.
Although you cannot force yourself to enjoy, however, you can push yourself to try things even if you’re not in the mood. You may be amazed at how your mood improves once you’re in the world. Even if depression doesn’t go away immediately, you’ll eventually feel more energetic and positive as you engage in enjoyable activities.
Take up a hobby you had previously or a sport that you loved. Let your creativity flow through art, music, or even writing. Spend time with your buddies. Visit for a day the mountains, a museum, or to the ballpark.
7.) Spend time with families and friends
Social relationships are an essential aspect of physical, emotional, and mental well-being. When you’re depressed, your instinctual tendency is to retreat from social interaction and to be alone. This can cause more stress. Sending messages to family members, whether relatives or friends, can be a great way to connect with your friends and family.
8.) Eat well
Being sometimes depressed may result in a decrease or increase in appetite. This can result in health-related issues, which could further aggravate the depression. A balanced diet in the right amount can help enhance mood. In addition, eating foods high in Omega-3 (salmon and Sardines), legumes, greens such as walnuts, berries, lean meats, dairy products, and whole grains can improve your mood.
According to Mayo Clinic, essential oils taken from flowers and plants that are utilized in aromatherapy could provide a relaxing effect on our moods. They can also ease the pain and enhance sleep. Essential oils extracted from lavender, bergamot, and Roman Chamomile can assist in combating depression.
10.) Adopt a pet
While nothing can replace human relationships, pets like cats or dogs can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can get you outside of yourself and give you a sense of responsibility. It is a powerful antidote to depression.
Pets are unconditionally loving creatures. They are never judgmental or criticize and are ready in times of emotional assistance. Also, they don’t ask anything in return other than your love. Research suggests that keeping a cat or dog as a pet is therapeutic. Therapy animals have become an increasingly accepted form of treatment for those who suffer from anxiety, depression, or PTSD (post-trauma depression).
11.) Motivational books and films
Reading an inspirational book or quotes, watching a film that motivates, or looking at an advertisement with encouraging messages can boost your mood. It can change negative thoughts and enable the person suffering from depression to feel more positive. The quotes, books, posters, films, and videos can help combat depression.
12.) Talk therapy
Talk Therapy is extensively used utilized to treat depression. Here, individuals can share thoughts, feelings, and experiences. It aids in the release of negative feelings that drag one down. The practice of talking therapy is widely recognized for being one of the most tested and effective methods to deal with depression. Even those suffering from severe depression who are already taking medication can benefit from speaking with a certified psychologist or counselor.
These were some tips on how to overcome depression.
If you have taken steps and made positive changes and still find your depression getting worse, seek professional help from Dr. Neha Mehta. Needing additional help from a licensed therapist doesn’t mean you’re weak. Sometimes the negative thinking can make you feel like you’re a lost cause, but depression can be treated, and you can feel better!