20 Simple Ways to Overcome Depression
If you suddenly feel like this, as the world is ending for you, then you are not alone to think that – Depression is a very serious and common disease, which affects almost 10% of the world’s population. Depression is a very serious disease. If it is left untreated, then it can put huge side effects on every aspect of your life. Do not let this happen. Fight your depression, follow the steps here.
Method 1 – Recognizing Depression
Understand the difference between sadness and depression:
Of course, there can be many reasons for the depression of any person: such as losing a job, getting away from a loved one, a bad relationship, a tragic event, or some other way The stress of We all sometimes face sadness in some way or another. Sometimes being sad is a common thing. Focus is the biggest difference between depression and depression.
When you are depressed, these feelings arise due to a particular event or a special situation. Once that event changes or that time passes, your sadness also goes away.
On the other hand, Depression affects your thoughts, feelings, understanding and behavior. You do not feel sad about just one thing, you feel sad about everything. And even after trying your best, this feeling will not leave you. In fact, you sometimes feel depression and you do not even know the reason for these feelings.
Depression can also be manifested in the form of some similar feelings of embarrassment or for some reason.
Accept The Fact That Depression Is Also A Physical Illness Like Winter And Cold:
Depression is not just “mental illness”. According to the research, this is also a physical illness, and therefore it is also necessary to take medical care in it.  Actually it is happening with you:
Neurotransmitters are these types of chemical messengers, who work to send messages between brain cells. It is believed that an abnormal level of neurotransmitters in Depression has an important role.
Behavior in the balance of hormones may also be a cause of depression. These changes can also be due to thyroid problems, minopause, or recent pregnancy.
Physical changes have been noticed in the brains of depression victims. There is no knowledge of their importance, but such observations can some day reveal the true causes of depression.
Depression is often done in families only. This suggests that some particular genes are related to depression, the researchers are trying very hard to identify them.
Knowing to be a genetic of depression and also knowing that due to this your children may be more susceptible to this, you can put them in a kind of guilt. Remember that you have no control over your inheritance. There is no mistake in this. Instead, control what you can do. Try to recover from depression and also help others by becoming ideal.
Learn To Understand Its Signals:
Depression can be equally different, it is important to understand the person fighting with it. Not every person will experience the same symptoms – some people will feel less intensity of some symptoms and others will feel more serious symptoms. Some people experience depression only once in life, while some people experience long term symptoms of depression. The signs and symptoms of depression are as follows:
- Feeling sadness or emptiness
- Changes in appetite (too much or too little food)
- Weight instability
- Sleep disturbance
- Disappointment or pessimism
- Feeling tired or lacking energy
- Feeling worthless, guilty or helpless
- Less interest in most fun work
- Problems in making decisions or focusing on anything
- Discomfort and irritability
- Suicidal thoughts come
- Physical symptoms, such as pain or headache
Method 2 – Seeing a Doctor
Take The Time (Appointment) From Your Doctor:
Depression can also lead to other mental and physical problems. It is very important to tell your doctor what you feel. Your doctor can then refuse your other natural causes of depression.
If needed, take counsel (referral) too. Your general doctor may also advise you to visit a psychiatrist, who can treat your depression more effectively.
Prepare For Your Appointment:
The appointment time for the doctor’s appointment goes up very quickly. Here are some ways to make the right use of that time:
- Write down all your symptoms.
- Write down all the personal information of your life including important events, which are responsible for your feelings, your beliefs or thoughts.
- Also write about all your medicines, including vitamins and supplements.
- Write down all the questions that you want to ask your doctor. These questions can be included in the questions asked by the doctor:
- Is the potential response to my symptoms depression?
- What treatment will you give me?
- What type of tests do I need?
- How can I handle depression with my other illnesses?
- Do you recommend me an alternative or alternative treatment?
- Do you have any printed material that I can take home? Do you recommend using a website?
- Do you have a local support group, which you recommend?
Your doctor may have some questions to ask you. Be prepared to answer these questions :
- Does your family or any of your relatives have the same symptoms?
- When did you see such symptoms for the first time?
- Do you always feel bad? Or your mood keeps changing?
- Have you ever thought of suicide?
- how’s your sleep?
- Are Your Daily Activity Affected?
- Do you have bad habit of drugs or alcohol?
- Have you ever had any kind of mental illness before this?
3. Ask Someone To Walk With You:
To meet the doctor, take a good trust worthy friend or family member with you. These people can help you remind you of what the doctors tell you, and later you can help remind you of the things spoken by the doctor.
Visit Your Doctor:
In addition to psychological testing, you should check length, weight and blood pressure; And other laboratory tests, including blood count and thyroid examination may also be needed.
Method 3 – Making Lifestyle Changes
Take Your Medicines:
If your doctor has advised you to take some medications to overcome depression, then dose in the right amount at the stated time. Do not stop taking these medicines without the advice of your doctor.
If you are going to be pregnant or are pregnant, then in this situation your doctor is very important to talk about your medicines. Some antidepressants can cause great health risks to your unborn child’s health. You have to talk to your doctor and find the best medicines and best treatment for your child.
Join Regular Psychotherapy:
Psychotherapy, also called Talk Therapy, Counseling or Psycho-social Therapy, is the most important part of the treatment of depression. Psychotherapy, besides providing relief in the symptoms of your depression, satisfaction and control in your life Also helps in getting back the feeling of At the same time, it also prepares you better to deal with future stresses.
During the counseling session, you will be able to find out about your behavior and thoughts, relationships and experiences. At the same time, you will better understand the choice of your depression and its treatment. You will learn better ways to deal with life’s problems and to solve them, and you will also learn to set real goals. All this will make you more powerful and happy.
Go to your therapy session, even if you do not wish to go here, even then. It is very important for you to attend regularly for effective treatment.
Prepare a Support Group:
You are in Depression, it is very difficult for you to accept it. And then it is even more difficult to tell anyone else, but it is also important to do this. Find out your trust worthy friends, relatives or someone else’s worthy person of faith. You will need a colleague in this struggle, and if you have more than one associate with you then it will be even better. Tell them all the things directly, tell them that you have been suffering from depression for a very long time, and ask them for help and support you. Your support group will help you cope with the conflict in your depression.
Talking about your depression will not only benefit you. Often the pain of depression is raised alone. You can also eliminate it by talking to others about your problem.
If you wish, you may also be involved in support groups run by you, mental health centers or religious centers. Reaching out to a person, who himself is suffering from this problem like you, will give you the strength to fight the problem of your depression.
Try to think positively:
In your therapist’s office, it will be called cognitive behavioral therapy, and it is the most commonly used therapy in the treatment of depression. These are your negative behaviors and beliefs. To recognize; And it is a conscious effort to change them with positive and happy ideas. As such, it is not necessary that you control all the unhealthy circumstances, but you can control your ways of dealing with these situations and think.
Positive thinking begins with the identification of your own negative thoughts. In those days, when you are feeling sad, see what you say to yourself. Remove any negative thoughts and then consider excluding it. Is there any other way here to remove it? Can you think of any more realistic place?
For the better practice of positive imagination seek help from a counselor or therapist, who will help you identify the negative situations of your life, and can also help you in creating a positive attitude to see them. .
Physical activity can help you overcome the depression, so keep moving as far as possible. Find something that regulars (some times in a week) make you enjoy, Such as:
- To walk
- Team sports (tennis, volleyball, soccer, football etc.)
- Weight training
Take Care Of Your Stress:
Meditate, do yoga or Tai Chi. Make the balance in your life. If you find it necessary, then reduce some of your obligations. Take the time to take care of yourself.
After a three-month study, the woman who practiced yoga showed a decrease in stress, anxiety and depression, and her energy and health improved.
Take a Lot Of Sleep:
It is very important to take adequate sleep for your entire physical and mental health. If you have trouble getting to sleep, talk to your doctor. At the low of sleep you have a problem like irritability and anxiety, and even a teasing, which is a symptom of depression. If you want to avoid them, take enough sleep (unbroken, at least 7 to 9 hours). If you have trouble sleeping well, then talk to the doctor.
Get Out Of Your Way:
When you are in depression, in such a situation, you spend more and more time indoors, closing yourself. In such a situation, you may not have thought about getting out, but it is important that you do not separate yourself from the people. Try to go abroad and do something, and stay in touch with your friends and family.
Research has shown that walking in a natural environment with a group can reduce depression and stress and improve mental health.
Keep a Journal:
Be aware of your thoughts and their effects on your mood, it is important to fight with your depression. Consider writing a journal and putting a journal to work on them.
Now use this journal or diary to remove your negative thoughts.
Think of showing your journal to the therapist.
Stop The Abuse Of Any Drugs:
Misuse of alcohol, nicotine or illegal drugs increases the risk of depression. Depressed people often use drugs or alcohol as their own way of relieving themselves. Whereas these things can temporarily expose depression symptoms, in the long run, these depressions will get worse. If you need help in quitting, contact a local drug addiction center.
Eat healthier food and take your vitamins. Good body is the foundation of good mind. According to some researchers, people who do not eat properly and eat properly – Process, Refined or Sugar food – These people mostly feel the sense of depression.
Enjoy a healthy diet rich in fruits, vegetables, fish, light meats and whole grains to improve the overall health and mood.
Strengthen The Contact Between Your Mind And Body:
Supplementary and alternative therapist believes that there should be harmony between the body and the mind. Techniques for improving brain and body contact include:
- Guided imagery
- Massage therapy