Depression (major depressive disorder) is a medical condition in which the mood of the person continuously swings or changes. It may be also described as feelings of anger. sadness, or loss of interest. Many studies are being made on depression and ways to overcome depression.
It is a pervasive feeling. Depression can affect a person’s daily life in a very bad way. It can negatively affect the way you think, how you feel, and how you act
A person suffering from depression loses hope and the things he used to find enjoyable do not make it feel better anymore. It is almost as if you are in a big dark room with no light.
Even winning, meeting loved ones, doing favorite things would not move that person. There are some ways to overcome depression.
It’s important to understand that feeling low and down at times is very normal and it’s a part of life. Sad, unexpected, heartbreak and upsetting events happen to everyone. But, feeling low or hopeless on frequently, then it is a sign that you could be dealing with this disorder i.e., depression.
It is considered a serious medical condition that can get worse without proper treatment. Those who go for clinical treatment often see improvements in symptoms in just a few months. So, it is very important to seek medical treatment and to find ways to overcome depression.
Symptoms of Depression
Experiencing six or more of the following symptoms most days for two weeks or more can be defined as a major depressive disorder:
- aggressive, depressed, angry, or irritable mood
- feeling empty, lost, sad, hopeless
- Feeling of self-disgust, worthlessness and low self-image
- Change in interests and low motivation
- Difficulty in sleeping, waking late nights or waking early, sleeping too much or very less
- Dropping energy levels, low concentration or decline in performance
- Pain in different parts of the body, digestive problems or headache
- Suicidal thoughts, using drugs, trying to harm oneself or doing activities without thinking
Different people behave in different ways when in depression, As soon as you find any if these symptoms in you or your relative on a regular basis then you should immediately find ways to overcome depression and visit psychotherapists to reduce and to get rid of it.
Causes of Depression
There are many possible causes of depression. Common causes include:
- Family history: If someone especially your parents or grandparents has suffered from depression or another mood disorder. Genes may play a critical role in causing depression.
- Drug usage: If someone has misused alcohol or drugs.
- Brain structure: People with certain mental structures are at greater risk for depression.
- Childhood trauma: Childhood memories and events affect the way your body reacts to adverse situations in the later stages of life.
- Medical conditions: Certain disorders or medical conditions may put you at higher risk, such as insomnia, chronic illness, or chronic pain.
- Situational: Some critical economic conditions, loss of loved ones, heartbreak, or loss of job.
Ways to Overcome Depression
Talking to the healthcare provider is the first and best thing that is advised to everyone along with these possible options.
One may easily manage symptoms with one form of treatment, or one may find combinations of treatments works best.
It’s advised to combine medical and clinical treatments and lifestyle therapies, including the following ways to overcome depression:
Exercise releases endorphin hormone which improves mood and natural immunity. 30 minutes of physical activity or exercise daily improves the overall health of a person.
Regular exercise also offers numerous health benefits other than changing mood. Exercise helps to lower blood pressure, protect against heart diseases, cancer, and boost self-confidence and self-esteem.
Also pay attention to what type of drink or food you eat. It also influences your mood. Avoid eating junk food, and energy drinks frequently.
2. Distract Yourself From Overthinking
If possible, try your best to distract yourself from overthinking. Do activities that keep you distracted and stop you from thinking sad and bad. Your thoughts are your enemy whenever you are sad, angry, or depressed.
Go for a walk, play with your pet or play with children in your house. Read a book, watch your favorite movie or web-series. Do anything that takes your mind away from your fears, anxiety, and worries. Keep yourself busy. It is one of the most effective ways to overcome depression.
Also, find ways to be of service to others. Make achievable goals that give you a sense of fulfillment and accomplishment. Schedule pleasant activities or events that make you feel special and joyful.
3. Avoid Alcohol and Drugs
Drugs and alcohol may make you feel better sometimes. But use of these things can make depression and anxiety symptoms worse.
4. Get Enough Sleep
Mood and sleep are closely related. Staying up late one night and then sleeping the next full day is one of the ways to feed depression. Waking late night is also not advised for depressed people.
Improper sleeping habits can cause stress, anxiety, and irritability. While healthy sleep is essential as it enhances well-being.
Researches have shown that even incomplete sleep has a notable effect on mood. Steps should be taken to ensure proper sleep, It will help to improve mood and emotional balance.
The quality of your sleep has significant effects on the quality of your life. Sleep also impacts your mental productivity, sharpness, creativity, emotional balance, physical vitality, and also your weight.
Make sure to take adequate sleep every night. It is advised to take 7 to 9 hours sleep of per night. It is one of the easiest ways to overcome depression and staying away from it.
6. Use Touch
Research shows that touch therapies can help people to overcome depression. Touch therapy also lowers the stress hormone cortisol and increases oxytocin (the feel-good hormone). These therapies include massage, acupuncture, reflexology, acupressure, and reiki.
7. Practice Mindfulness and Stay in the present.
Stay in the present is sometimes called mindfulness. Mindfulness is awareness of what we are and what we are doing. Depressed people tend to think about all that is wrong. They worry unnecessarily about all the negative and bad things that may appear in the future. They see the world in a negative way.
This negative thought process reinforces misery and is not helpful in overcoming depression. Mindfulness is focusing on the present moment and staying in it. It is a skill that needs to be practiced by everyone.
Try not to be in your head with self-judgments. Keep noticing your thoughts and try to keep yourself in the present moment.
Focus on taste, touch, sound, sight, and smell. Keeping the senses busy leaves less time for worry.
Mindfulness brings self-awareness and self-compassion. Mindful people have higher self-worth or self-confidence.
8. Write Down Your Thoughts and Feelings
Writing down your thoughts and feelings is believed to be one of the best ways to ease your mind. Many people do not like talking about their emotions to everyone. This is also a way to take out your thoughts out of your mind. It helps to soothe and relax your mind.
You can also write down about the things you are grateful for. Like, your life, parents, brother and sister, friends and so many other things. This insists you to think more positively. This also helps you to remember that life is not that not bad, there are so many things to be happy about.
You can also write a gratitude journal. In this, you can write about anything and everything that made you feel good and appreciative that day.
Try to smile as much as you can. Smiling is just not an act, it is therapy.
Don’t take your thoughts seriously, after all, thoughts are just thoughts. Don’t take them personally and do not believe in them. Thoughts are your making not reality.