How to get rid of depression in 11 simple steps?
Depression is very debilitating and is very different from just feeling unhappy. It is a disease no doubt but at the same time it is also quite curable. It is a very real and treatable illness. But myths, misunderstandings, and stigma continue to be barriers to treatment for many, and the consequences of untreated this state can be life-threatening. Understanding the facts about depression, on the other hand, can save lives. It can drain your energy, leaving you feeling empty and fatigued. This can make it difficult to muster the strength or desire to seek treatment.
The first stage for taking care from this is that one has to accept that you are depressed and you need treatment. After realisation of this truth one needs to proceed towards treatment. However, there are small steps you can take to help you feel more in control and improve your overall sense of well-being.
11 steps to help you to fight 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.
2. Exercise
It’s simple; any form of exercise, releases feel good chemicals like endorphins, dopamine and serotonin. Do what you love doing; be it swimming, running, yoga or walking and you can have an immediate impact on your well-being and boosting mood. Regular exercise has benefits for helping to overcome depression. 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.
3. Eat right
Being depressed sometimes can lead to a reduced appetite. This in turn could to lead to health-related complications that might further worsen the depression. Eating well-balanced meals at the right time can alleviate mood. Also, eating certain foods rich in Omega-3 (salmon, sardines), greens, legumes, berries, walnuts, lean meat, dairy, and whole grains can lead to a reduction in depression. 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.
4. Get Enough Sleep
Not forgiving and holding on to past grudges foments anger, resentment, leads to physical ailments; and most importantly, causes depression. 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. Forgiveness needs to work three ways: forgiving others for their misdeeds, asking for forgiveness if you have wronged others, and thirdly forgiving yourself.
5. Listen to Music.
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. Both of these can help relieve some symptoms of depression. According to a paper published in the UK-based Journal of Advanced Nursing, listening to music can lower depression by 25 percent, and it is also known to improve self-esteem. Listening to your favourite music can put you in a good mood and even get you to shake a hip.
6. Forget and Forgive.
Not forgiving and holding on to past grudges foments anger, resentment, leads to physical ailments; and most importantly, causes depression. 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.
Forgiveness needs to work three ways: forgiving others for their misdeeds, asking for forgiveness if you have wronged others, and thirdly forgiving yourself.
7. Focus on yourself.
Practice being kind to yourself. Oftentimes people who suffer from depression beat themselves up for it, especially if they are told to “cheer up” or “snap out of it” by people who don’t understand that depression is not about simply being in a bad mood. Take the time to do some good things for yourself.
Meditate, listen to an upbeat playlist and dance around the room, treat yourself to a manicure, a massage, a mini shopping spree – or all three! Realize that you deserve to have wonderful things in your life. Loving yourself and treating yourself well will work wonders to relieve feelings of depression.
8. Gratitude
Being grateful multiplies our happiness. It forces the brain to shift focus on what’s going wrong to what’s going right. When you do something you love, or even when you find a new activity you enjoy, you may be able to boost your mental health more by taking time to be thankful for it.
Research shows gratitude can have lasting positive effects on your overall mental health.
What’s more, writing down your gratitude — including writing notes to others — can be particularly meaningful. Thanksgiving doesn’t have to be once a year!
9. Speak to family and friends
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. Having someone else’s input and advice is a good way to get a look at the bigger picture and to see things from another point of view. This can help you to have a different outlook of your own, especially when the other person helps you to see the positives about yourself and your life. Seeing things through someone else’s eyes can make a huge difference.
10. 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
11. Follow a Creative Pursuit.
Solving a puzzle, playing video games, learning a musical instrument, painting, gardening or pottery can be a way to have fun and also put a dampener on depression. These creative outlets assist in decoupling feelings of depression and leads to feeling elevated. Go on, pick your favorite hobby or interest sign up for it, and give it whirl.
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