If you are attacked by feelings of worthlessness, sadness, and loss of hope, you may be experiencing depression. Keep in mind that depression is different from being in a bad mood (or feeling when your days aren't going well). Depression is a debilitating condition that prevents you from enjoying life. Even though it's hard to imagine yourself regaining the happiness you once had, you can still manage depression and make your recovery better by increasing social support, changing your mindset, improving your physical health, and dealing with it in a healthy way.
Step
Method 1 of 4: Increasing Social Contact and Support
Step 1. Talk to a therapist
A therapist can help you solve the problems you are currently experiencing. In addition, the therapist can also introduce you to the depression you are experiencing. This kind of knowledge is an important component and has been shown to reduce depression.
- If you don't like traditional or traditional forms of therapy, look for unique variations of therapy. Animal, art, drama/psychodrama, and music therapy combines counselor talk-based therapy with an activity-based approach to help you cope with depression.
- Ask friends or family members for recommendations for psychologists in your city. You may be surprised to learn how many of your acquaintances also visit a counselor on a regular basis. By asking a trusted person, you can also "give" a little bit of confidence to the therapist before the meeting begins so that you are more likely to recover faster.
Step 2. Make time for positive people
Social support is an important factor in getting out of depression and can help you deal with stressful times in your life (eg change or job loss, etc.). Support from others can also reduce negative thoughts that lead to depression. Look for a person in your life (eg a friend, family member, or coworker) who can have a positive impact on your functioning or daily life. Do they give you encouragement or encouragement? Do you feel happy/comfortable with their presence? Can you go and enjoy things with them? If so, it's people like them that you deserve to spend time with.
- Make regular plans (eg once or twice a week) to go out and spend time with supportive friends. You can enjoy coffee or lunch together, or enjoy a day trip to a new city or spend the afternoon bowling. You can make plans to do anything together. Just go outside and enjoy the activities with them!
- Keep a distance from people who can trigger anxiety or are not supportive of your disorder. Spending time with them will only make your condition worse and make it hard for you to get excited about recovering.
- Make big plans for the future. Plan camping activities or short vacations to do in the next few months. With a grand plan like this, you can have fun activities ahead that will be even more memorable once you've recovered.
Step 3. Give and receive physical contact
Physical touch, including hugs and sex, releases chemicals from the brain (oxytocin) that can increase happiness. In addition, this substance is also considered to reduce depression. Try hugging your partner or using physical touch to reduce depression!
- Hug your friend.
- Try holding hands with someone.
- Play with your pet dog or cat.
Method 2 of 4: Changing Your Mindset
Step 1. Think positively and realistically
Thinking bitter and negative thoughts over and over is a hallmark of depression. This means, you are stuck and keep thinking the same negative thoughts. Making changes to break patterns like this takes time, but if you're willing to put in the effort, you can make big changes.
- Write down all the bad thoughts that often appear automatically. Maybe at first you feel like you don't have a lot of negative thoughts. By preparing a list or note, you can check the actual conditions that exist. Look at the number and “content” of these thoughts so you can identify the unproductive thought patterns that trigger depression.
- After that, make positive and more logical thoughts to fight any negative thoughts that were previously written down. You can write thoughts like: “Instead of feeling that I'm not a pretty person, I'll think that I'm unique and beautiful just the way I am. I don't have to follow society's standards of beauty to feel beautiful."
- Bring back negative or irrational thoughts. Whenever negative thoughts arise, take conscious steps to stop them. For every negative thought you have, replace the thought with a more positive and realistic thought. While it may seem silly or odd at first, this step can make a huge difference to your mood and daily life functioning/performance over time. For example, if you feel "I think this is going to end badly," think of an alternative thought pattern for the situation, such as "Maybe this won't end badly. Who knows what good things will come."
Step 2. Praise yourself
Even if you don't believe it right away, positive self-talk can reduce depression and increase feelings of self-worth.
- Make a list of ten body parts and ten aspects of your personality that you like. For example, you might really like the color of your eyes. Maybe you also feel proud to be someone who is full of care and compassion. Post reinforcements like these in the places you visit or see each day, and say them to yourself if necessary.
- When you start to feel down, give yourself a conscious compliment about something. You can look at the list to remind yourself of the best things you have.
- Accept praise from others as truth. Instead of questioning other people's motives, try to agree and accept that the compliments are true. With this step, you can rebuild your self-esteem. Plus, it will be easier for you and others to give yourself more compliments in the future.
Step 3. Try to be open to possibilities
The negative thoughts and feelings that depression evokes can make it difficult for you to take risks and push yourself. Try to remind yourself that these negative views are a result of depression and don't accurately reflect your overall abilities. Take small steps to complete the goal. After that, those goals will seem easier to achieve.
- Break up a big job or goal into smaller pieces, and allow yourself to do what you can (when you can).
- Keep in mind that the recovery process does not run instantly. It may take some time for you to start feeling better, but it's still achievable. Instead of thinking about the "big task" of getting back to normal in a few months, think about feeling a little better today and the steps you can take to make it happen.
- Be realistic and avoid perfectionism. If you want to exercise every day for 30 minutes, but miss a few sessions or can't work out for that length of time, that's fine. You can still try to reach your goal the next day.
Step 4. Resolve the existing negative filter
A cynical mindset sometimes arises as a result of the filtering process of the mind. This filter will cover positive experiences so you can only see the bad side of one event. For example, all you remember from last night's date are the silly comments you made, not the great chat and sweet kiss at the end of the date. Try to take the positive side of a situation rather than the bad side.
- Show a more specific view rather than overgeneralizing based on just one negative experience. If you find yourself struggling or fixating on one negative experience, there's a good chance you're filtering out all the successful or positive moments that have occurred. Remember that one experience is not the ultimate and final judgment of all your thoughts and behaviors.
- If you experience an incident that has more bad sides than good sides, remember that it is just a moment in a series of events. There may be more good events than worse events.
Method 3 of 4: Making Changes to Physical Health
Step 1. Focus on your health
Poor health conditions can increase depression and reduce overall happiness or feelings of well-being. Pay attention to your overall health condition and evaluate yourself honestly.
- Identify health conditions that may be associated with depression. For example, depression can cause insufficient (insomnia) or excess (hypersomnia) sleep, significant weight changes (both gains and losses), and fatigue.
- Make a list of health goals that you can achieve, such as weight loss, exercise, or a healthier diet.
- See a doctor if you have unresolved health problems. Sometimes depression can be caused by medication, chemical use, or a medical condition. Make sure you get checked by a doctor for other things that may be causing depressive symptoms.
Step 2. Exercise regularly
The phenomenon of athlete euphoria (or runner's high) is not a myth. Exercise helps release endorphins from the brain, which can provide a significant boost to mood. In addition, exercise is also an effective treatment to reduce depression over time. Try increasing your heart rate to 120-160 beats per minute for about 30 minutes a day to increase your endorphins.
- Regular exercise like running or lifting weights isn't the only form of exercise to increase your heart rate. Try a variety of other sports such as swimming, hiking, dancing, sports games, horse riding, and yoga to increase the level of endorphins in the body.
- If you can't exercise for 30 minutes because of your busy schedule, try some light stretching at home or cycling to work. Both of these activities can improve your mood.
Step 3. Eat healthy
Low-nutrient foods not only make you feel sluggish and tired, they can also trigger depression. Adults with depression tend to eat less fruits and vegetables. Fight these conditions by eating healthy foods to make positive changes to your mood.
- Omega 3 fatty acids have been shown to relieve symptoms of depression. Therefore, consume these nutrient-rich foods two to three times a week. Foods rich in omega 3 fatty acids include fish (e.g. salmon, sardines, lake trout, and tuna), walnuts, flax seed, and olive oil.
- Avoid overly processed foods. This type of food can increase weight and reduce energy. Instead, choose whole foods like whole grains, vegetables, and fruits to boost your energy.
- Protect your mind with foods that are good for the brain. There are many types of foods and nutrients that help you to recover from mental disorders and protect the brain from other problems that may arise.
Step 4. Create a better sleep pattern
Depression is often associated with too much (hypersomnia) or lack of sleep (insomnia). Even if you're used to or comfortable going to bed at 1 p.m. and waking up at 11 a.m., an irregular or too early bedtime schedule (or vice versa) can exacerbate symptoms of depression. The best time to sleep is when it is really dark outside because at this time, the body begins to produce melatonin (a natural hormone that triggers drowsiness).
- Try to go to bed at the same time every night, once it gets dark. However, don't stay up too late at night because you'll end up sleeping longer after it's light, and not while it's still dark. You can sleep at 10 pm.
- Get up at the same time every morning to get your body used to a sleep schedule. You may need to set an alarm at first, but as you continue your sleep pattern, your body will wake up naturally at the scheduled time.
- Keep bright light away from your phone, computer, or tablet screen before going to bed. Light like this can reduce melatonin production and make it difficult for you to feel tired and sleep on time.
- If you have night shifts (eg, from night to dawn), this sleep disturbance can lead to irregular sleep and wake schedules. Get as long as needed on the day off and don't forget to take a nap. If you can, change your working hours to a normal/day schedule.
Step 5. Avoid using drugs and alcoholic beverages
Both substances can have a bad impact on health and should not be consumed in excess. Consumption of alcoholic beverages can also increase the risk of worsening depressive conditions.
If you are currently taking drugs and alcoholic beverages, discuss this matter with your medical doctor or therapist to reduce or eliminate the use of both substances safely
Method 4 of 4: Dealing with Depression the Healthy Way
Step 1. Take up an old hobby
A common symptom of depression is a loss of desire to do things you used to enjoy. Instead of always avoiding these activities, take the initiative to enjoy them again! If you used to enjoy reading, playing sports, or hiking, do these things again on a regular basis.
- If you feel that you can't resume old hobby activities, choose a new hobby. Look for skill classes held in your city/area or try something you've always wanted/interested in. Take an art class or adventure activity as a great way to relieve yourself from depression.
- Get started on this hobby whenever you have time. At first, these activities may feel boring or unimportant, but over time they will become enjoyable. You also want to immediately get back the time to have the opportunity to undergo these activities.
Step 2. Step outside the house
The vitamin D you get from sunlight has been shown to relieve depression. Spend 30 minutes each day in the sun (without wearing sunglasses) and bask in the goodness of vitamin D that the light contains. You can also take vitamin D in pill form as a supplement.
- Get some sun at a city park or park/nature reserve to combine the goodness of sunshine with the beauty of nature. Being outdoors and in close proximity to other living creatures that are also developing helps strengthen your senses and give you more energy and focus.
- Exposure to sunlight also helps the body regulate the circadian rhythm, which controls your waking and sleeping hours. Later, this kind of exposure helps you feel more refreshed during the day and tired at night so you get more energy at the right time/moment.
- If your city/area tends to have a lot of rain or cloudy weather every day, try buying a light therapy box. This box is a special lamp that resembles sunlight and can elevate the mood.
Step 3. Practice mindfulness meditation
Research shows that mindfulness meditation can provide benefits for people with depression and anxiety. This exercise helps you train your brain to recognize negative and unproductive thoughts, then reject them as reality/truth.
- In mindfulness meditation, you need to sit in a comfortable position and focus on your breath. As you sit and breathe, try to bring your focus to what is happening in the present moment. Accept the presence of anxiety and negative thoughts, but recognize them as thoughts, not the truth.
- Meditation takes time and practice. It may take some time to bring your focus to the present, especially if you are used to dwelling on the past or worrying about the future. Try to be patient and remember that meditation can be a very effective treatment as long as you stick to it.
Step 4. Take care of the living things that exist
Research shows that people who are responsible for caring for living things (eg plants or pets) can recover from depression more quickly than those who don't care for living things. Build a small garden, buy some pretty potted plants, or get a goldfish that is easy to care for and take good care of. Having a small life you need to take care of provides some kind of purpose to work on/complete so that there are more “reasons” to be productive during the day.
- Don't feel like you have to take care of a large living creature and buy a Husky right away. Just a plant or small animal is enough for you to experience the health benefits it provides. If you ever wanted to buy a pet before falling into depression, now is a good time to buy one.
- Volunteer at a local farm or borrow a friend's pet to interact with the animals without having to raise them yourself. Spend a few hours each week with the pet you want to reduce your anxiety and depression.
Step 5. Make time for volunteering
Helping others can be a strong predictor of a healthy and positive self-identity. Look for organizations in your city that need volunteer assistance and take the time to work with them. Volunteering at a city food post or garden cleaning group gives you some initiative to get outdoors, makes you feel needed, and provides more opportunities to socialize.
- Try to get multiple benefits in one step and take part in volunteering at centers that offer therapeutic benefits. For example, you could volunteer at an animal shelter to spend “therapy” time with the animals, or take the time to clear trails in a park/sanctuary to get a daily dose of exercise and sun exposure together.
- Start with small activities first so you don't get overwhelmed. Meeting your schedule in advance just makes the volunteer experience less enjoyable. You will also find it difficult to continue living it in the future. For example, start by volunteering for an hour or two a week. Gradually increase the duration of the work to a few hours if you find you like it.
Step 6. Use relaxation techniques
The main factor in depression is anxiety. Therefore, take steps to reduce anxiety in life by calming yourself down. You can avoid sources of stress that are known to be associated with depression, especially people and work-related problems.
- Try taking a bath, going to a spa, reading a book, or doing other activities that help you feel calmer and more comfortable.
- You can also learn progressive muscle relaxation, a technique that requires you to tense and relax each muscle individually, from your toes to your face. Releasing tension gradually can relieve stress and provide relaxation.
Tips
- Pay attention and record the changes you make to find out which techniques/methods are effective and not. With this step, you can maintain positive changes and leave methods/steps that don't provide benefits.
- Make sure you always keep yourself busy.
- Finding the reason behind depression can help you or your therapist figure out how to treat it.
