It feels more challenging to deal with depression. Going to work, talking to friends, or getting out of bed can feel like a fight. But there are some things you can do to overcome your symptoms and improve your quality of life.
Sometimes, it can be tiring or impossible for you to think of things you need to do to feel better, such as: to move or spend time with friends.
However, what works in one day may not work correctly another time. So you want to have so many tools in the toolbox to adapt and deal with depression. Just as symptoms of depression overlap and affect each other, some of the following tips overlap and can help you deal with many symptoms. Read this article to get to know 8 powerful tips to cope with depression.
TIPS TO COPE WITH DEPRESSION
1. CHALLENGE NEGATIVE THOUGHT
Recognizing when depression makes you depressed is the first step towards recovery. When we are stressed, negative thoughts can get caught in our heads. That’s why it’s essential to keep them outside.
2. STAY FOCUSED
If your mood is so bad, try stepping back to focus on something else. This exercise can be beneficial when trying to deal with suicidal thoughts and dealing with them.
Mindfulness exercises can help divert attention away from negative thoughts.
3. SET SHORT-TERM GOALS
Depression can make the simplest tasks look extraordinary. So you have to work to divide things into small and specific tasks. For example, don’t think about how you will work every day this week, but about working today.
- Wake up from bed
- Shower and shave.
- Dress up.
- Have your breakfast.
- Go to work.
Give yourself some credit every time you achieve your short goals. Just getting out of bed when facing depression is an achievement, and if that’s all you can do one day, that’s good. Don’t fight yourself if you can’t keep up with your set pace.
4. REDUCE YOUR STRESS
When you are stressed, your body produces more than one hormone called cortisol. In the short term, this is a good thing because it helps you deal with everything that causes stress in your life.
In the long run, however, this can cause many problems, including depression. The more often you use stress reduction techniques, the better your risk of depression decreases.
5. IMPROVE YOUR EATING HABITS
There are so many studies that show that improving nutrition can prevent and cure mental illness, so nutritional psychiatry has become mainstream.
There are many essential nutrients for the brain that can affect depression. For example, zinc deficiency may lead to high symptoms of depression.
6. DO YOUR HOUSE CHORES
Depression can make it difficult to do household chores such as eating crockery or paying bills.
But a heap of documents, a heap of dirty dishes, and a dirty laundry floor only add to the sense of vanity.
Take control of your daily tasks. Start small and work on one chore at a time. It is essential to see your progress at home to make you feel better.
7. BUILD A SUPPORT NETWORK
One of the most important things you can do to help yourself against depression – apart from medication and therapy – is the development of strong social support.
For some people, this might mean building closer relationships with friends or family. Knowing that you can count on supporting family members can make a significant contribution to increasing your depression.
For others, a Depression Support Group may be the key. This group might include a community group that you meet near you, or you can find an online support group that meets your needs.
If you are depressed, it can be a daunting task to wake up, let alone exercise. But training is an active struggle against depression – and one of the main tools in your arsenal of recovery.
Studies show that regular exercise can be as effective as medication to relieve symptoms of depression. It also helps prevent recurrence when you are healthy.
Do at least 30 minutes of training per day for maximum benefits. It doesn’t have to be all at once – and it’s good to start small. Walking 10 minutes can improve your mood for two hours.
Please, note, this information provides a general overview of mental problems and may not be applied for everyone. Talk to your doctor to figure out if this information could be applied to you.