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How To Deal With Depression?

Feeling depressed or unhappy these days? You’re not alone. The events of our daily lives cause stress, anxiety, and momentary depression from time to time.

Often, life may seem like an endless roller-coaster between happiness and challenges. The difficulties of daily struggles make it hard for one to remain balanced. In addition, sometimes the many choices and signs available to us in our environment can become overwhelming.

depression_self_helpSelf-Help & Coping Tips to Overcome Depression

Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better. But while overcoming depression isn’t quick or easy, it’s far from impossible. You can’t beat it through sheer willpower, but you do have some control—even if your depression is severe and stubbornly persistent. The key is to start small and build from there. Feeling better takes time, but you can get there if you make positive choices for yourself each day.

Take Control of Your Depression

Do not spend time worrying that you will not be able to handle overcoming your depression. Even in a depressed state, you will achieve success if you believe in your goal. Even when they are unsure of themselves, successful people know how important perseverance is to accomplishing their goals. Keep moving forward to achieve great rewards! Go after the rewards that success will bring to you!

The strategies that follow will help you reclaim your life and overcome your depression.

Focus On What Is Good

Each of us can find things in our lives which are good. Although when all we notice is that we are alive, it can be depressing, it still counts! Use it as a beginning point to build upon. Start making a list of any good things, no matter how small, that are in your life. Take time to think about it, and you’ll come up with more than you expect. This can be an important step in getting through your depression.

* Small things count too! The beautiful sunrise you saw this morning or the unexpected smile from a stranger can both help raise your mood.

 

Surround Yourself With Happiness

Know who is truly your friend. Keep friends who are positive! Depressed people may be more comfortable to be around as they share your depression, but your mood will change to reflect the attitudes of those you are around. Keep positive friends can help raise your mood when you are going through hard times.

* Your church can be a great place to find support for those who are religious.

* If you’re not a religious person, there are plenty of groups, both online and offline, where you’ll find like-minded, happy, positive, and supportive influences. Search in your community or do an online search for forums with your interests.

* Find other people who are looking for ways to conquer depression, and share strategies with them. Try looking for a support group for depression.

10 tips for reaching out and building relationships

  • Talk to one person about your feelings.
  • Help someone else by volunteering.
  • Have lunch or coffee with a friend.
  • Ask a loved one to check in with you regularly.
  • Accompany someone to the movies, a concert, or a small get-together.
  • Call or email an old friend.
  • Go for a walk with a workout buddy.
  • Schedule a weekly dinner date.
  • Meet new people by taking a class or joining a club.
  • Confide in a counselor, therapist, or clergy member.

 

Types of negative thinking that add to depression

All-or-nothing thinking – Looking at things in black-or-white categories, with no middle ground (“If I fall short of perfection, I’m a total failure.”)
Overgeneralization – Generalizing from a single negative experience, expecting it to hold true forever (“I can’t do anything right.”)
The mental filter – Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right.
Diminishing the positive – Coming up with reasons why positive events don’t count (“She said she had a good time on our date, but I think she was just being nice.”)
Jumping to conclusions – Making negative interpretations without actual evidence. You act like a mind reader (“He must think I’m pathetic”) or a fortune teller (“I’ll be stuck in this dead end job forever”)
Emotional reasoning – Believing that the way you feel reflects reality (“I feel like such a loser. I really am no good!”)
‘Shoulds’ and ‘should-nots’ – Holding yourself to a strict list of what you should and shouldn’t do, and beating yourself up if you don’t live up to your rules.
Labeling – Labeling yourself based on mistakes and perceived shortcomings (“I’m a failure; an idiot; a loser.”)

Do Things you enjoy (or used to)

Girl in the sunlight

While you can’t force yourself to have fun or experience pleasure, you can choose to do things that you used to enjoy. Pick up a former hobby or a sport you used to like. Express yourself creatively through music, art, or writing. Go out with friends. Take a day trip to a museum, the mountains, or the ballpark.

Push yourself to do things, even when you don’t feel like it. You might be surprised at how much better you feel once you’re out in the world. Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.

Develop a wellness toolbox

Come up with a list of things that you can do for a quick mood boost. Include any strategies, activities, or skills that have helped in the past. The more “tools” for coping with depression, the better. Try and implement a few of these ideas each day, even if you’re feeling good.

  • Spend some time in nature
  • List what you like about yourself
  • Read a good book
  • Watch a funny movie or TV show
  • Take a long, hot bath
  • Take care of a few small tasks
  • Play with a pet
  • Write in your journal
  • Listen to music
  • Do something spontaneous

Depression self-help tip : Know when to get additional help

If you find your depression getting worse and worse, seek professional help. Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better!

Don’t forget about these self-help tips, though. Even if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning.

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