Take A Different View
With depression often comes a psychological myopia: the sufferer robotically repeats to him or herself soul-sucking negative thoughts: Nothing I try ever works out How could I have been so stupid? I am not worthy of being loved. A patient deep in the throes of that kind of thinking can, if unchecked, spend an entire session staring at one spotoften the floor.
At those moments I prod, You are so stuck on only seeing things one way that you miss any other possible view. Literally. If you force yourself to look up, there are a variety of objects in the room to observe and pondera bookcase lamps: paintings a window with sunlight streaming in Its not that my office is so fascinating, but there is so much you miss when you refuse to look. The patient then sheepishly lifts his or her eyes to take in the entirety of the room as I hammer home the point: There are a plethora of ways to view anything. Instead of continually convincing yourself everything is hopeless consider all the other options. There is always a Plan B.
How Can I Take Care Of Myself
Once you begin treatment, you should gradually start to feel better. Go easy on yourself during this time. Try to do things you used to enjoy. Even if you dont feel like doing them, they can improve your mood. Other things that may help:
- Try to get some physical activity. Just 30 minutes a day of walking can boost mood.
- Try to maintain a regular bedtime and wake-up time.
- Eat regular, healthy meals.
- Do what you can as you can. Decide what must get done and what can wait.
- Try to connect with other people, and talk with people you trust about how you are feeling.
- Postpone important life decisions until you feel better.
- Avoid using alcohol, nicotine, or drugs, including medications not prescribed for you.
Coping Skills For Depression
The goal of psychotherapy for depression includes helping you develop new coping skills. These will help you manage your symptoms in a way that you can function in the world.
Remember, theres no cure for depression, but there are ways you can learn to manage it effectively and improve your quality of life.
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Revamp Your Sleep Routine
Sleep issues are fairly common when you have depression.
When youre feeling deeply fatigued and low, sleep might feel like the only thing youre capable of. It may even feel like self-care, but this isnt always the case.
You might sleep 10 to 12 hours , struggle to get out of bed, and spend the day drifting in and out of focus.
Or maybe you have a hard time falling asleep altogether.
Not only can sleep deprivation make depression symptoms worse, lying awake in bed gives your brain plenty of time to fixate on unwanted and negative thoughts.
To get more restful sleep , consider these tips:
- Stick to the same bedtime and waking time every day.
- Get some sunlight during the day, but keep your bedroom cool and dark for sleep.
- Avoid caffeine and alcohol in the late afternoon or evening.
- Try to avoid using your phone and computer for at least 1 hour before bed.
Research supports physical activity as a beneficial self-care treatment option for depression so if you can exercise, consider making time for regular physical activity.
But we get it, when you have depression, being active is usually easier said than done.
How can you think of working out when you feel too drained to even get out of bed? The best approach is to take it slow.
Tell Me Something Good
A depressed person has earned a PhD in The Art and Science of Self-Hatred. When I ask, How do you see yourself? I get answers like: Im boring. Im a coward. Im ugly. Im not smart. To the speaker, these sentiments are absolute truths his or her sense of identity, a soul-less place to live that is familiar, thus offering a comfortable discomfort, with no exit door. As long as these annihilating beliefs rule your self-image, nothing good can break through. When I ask, Tell me good qualities about yourself, I am initially greeted by silence. Then I hear a halting, Im kind or Im caring.
If the patient gets stuck, I help out: Youre a loving mother. You are a survivor. You are a nurturer You are super considerate. You are reliable As we construct a list, I ask the patient to write down the wonderful attributes and keep repeating them when the toxic wheel of self-hating talk begins. I suggest asking friends and family members to email a list of positive qualities they value in my patient. The next step will be to compile, print out the list and carry it in your wallet like a talisman.
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Finding The Best Depression Treatment For Yourself
If you have a friend or family member with depression, take them to their therapist. It is important that people understand how serious this illness is and it takes time to find the right treatment.
Dont wait to tell someone if you feel like you need help. Some people might be scared or worried that they will not get the help they need. If you have a mental illness, speak up with a therapist who will listen to what you have to say. There are also other things that can help ones mental health such as supplements, exercise, going to yoga once a week, and taking deep breaths every day.
It is important to get social support. People who have depression may need time, commitment, and strong willpower. It can take time to find the right treatment for yourself or someone you love with depression. But dont wait! Reach out now if needed! Be brave through this journey but dont rely on medication alone because there may be alternative treatments such as yoga classes, supplements, exercise daily, meditation groups once a week. Get social support from family members/friends along the way if possible.
This illness does not control you. It is important to take time when looking for the right treatment for yourself or someone with depression. Remember that alternative treatments are also helpful! You can try yoga, therapy, meditation groups once a week, and supplements daily. Sometimes its good to have social support from family members or friends.
Starting Depression Treatment At Home By Making An Activity Chart
This well-used technique from behaviour therapy teaches us how to treat depression at home with the help of a calendar. The theory behind the activity chart is called behavioural activation, which is a fancy way of saying that it focuses on important activities that you would like to add to your life in order to get out of depression. The easiest way to do it is by creating a chart. Admittedly, the name is not exactly alluring, but the technique actually works.
The activity chart will help you monitor your own behaviour, which in turn, increases the observer effect. It means that we often perform better when we are being evaluated or observed by someone.
For example, if you meet another jogger on the track, you might automatically pick up the pace. Or if your boss comes into the office, you might get started with an assignment.How can making a chart of your activities reduce depressive symptoms? Well, a solid first step towards treating depression on your own is a reality check. Keeping track of your daily activities will give you more objective information about what your life actually looks like. Maybe you do more or less than what you think? Another important benefit of the activity chart is that it puts you out of autopilot and into controlling your life. Not bad, right? People often think and act automatically, without conscious control.
The activity chart will help you monitor your own behaviour, which in turn, increases the observer effect.
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Sleep Helps Naturally Treat Depression Without Medication
Better sleep brings better mood
Its true. Another thing that can decrease depressive symptoms and serve as regular maintenance for your mood is sleeping. And, there are many things you can do at home to create healthy sleeping habits for free. According to the latest sleep research, sleep can act as a form of overnight therapy, making us better at handling strong emotions.
How Can You Cure Depression Naturally Either By Yourself With A Psychiatrist Or With Tms In Ny
How can you cure depression naturally either by yourself, with a psychiatrist or with TMS in NY?Robert D. McMullen, MD, New York City, USA Call 362-9635
Depression therapy treatment solutions exist that many are not even aware of: natural practices that may help you, when properly done at home, so that you dont need to see a psychiatrist. These treatments are not a guarantee. Getting sunlights natural Vitamin D: This one is especially beneficial for those who sit outside in the sun before 11 a.m. for 45 minutes a day in a swim suit so that the full body soaks it in as much natural Vitamin D as possible. If you notice yourself having uncontrollable suicidal thoughts and tendencies to act upon them, thenby all meansget help right away.
The best news is this: Youre not limited to any one solution alone you may try them all until you find the best fit. There is no one size fits all solution here. The point is simple: First try the simple and natural, DIY solution to determine how serious your condition is and if youll need to see a psychiatrist. If the answer becomes yes with indisputable certainty, a solid observation formed by you and by others near you who love and support you, then do not delay to get professional help and attempt to heal yourself via the second recommended method: seeing a psychiatrist. If these first two options still do not result, then add TMS to the mix, and allow for the best of all worlds to play into your overall therapy treatment plan.
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Making The Activity Chart A Regular Thing
To help you treat depression on your own, the recommendation is to fill out a chart every day for the next week . Because memories arent perfect, the best way to do it is to write in the chart a few times during the day, as close as possible to the actual activities. For example, you can write the morning activities during lunchtime, the lunchtime activities in the afternoon and so on. This will help you reflect on what activities increase your mood and your sense of mastery, so youll know what activities to add to your life.
In the next paragraph, you will learn a simple and brilliant technique for creating new habits. It will help you fill out the activity chart on a regular basis and also add new activities to your life without unnecessary effort.
Natural Remedies That Might Work
There are many natural depression remedies floating around on the internet, but most of them dont have much evidence proving that theyre effective. A few, however, do show promise and have some research supporting them. If youd like to try these treatments yourself, be sure to ask your doctor or psychiatrist first. They may interact with some drugs, especially antidepressants.
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Get A Handle On Stress
Stress can drive up levels of a brain chemical called cortisol, which has been found to be higher in folks with depression. There are lots of strategies for coping with stress, such as time management, meditation, and biofeedback training.
Some stress-relieving activities that you might want to incorporate into your daily life include:
- Deep breathing: A few minutes to slow your breathing and focus your attention on your body in the moment can help you get a better handle on your worries.
- Exercise: Regular physical activity is a great way to blow off steam.
- Progressive muscle relaxation: This process involves intentionally tightening muscles throughout the body, holding that tension for several counts, and then releasing that tension until the muscles are completely relaxed. With regular practice, you may be able to learn how to intentionally relax your body fairly quickly whenever you are feeling tense.
Learning to manage your stress takes time and practice. Talk to your doctor or therapist about other strategies you might try to minimize the stress and your response to it.
Why Is Dealing With Depression So Difficult
Depression drains your energy, hope, and drive, making it difficult to take the steps that will help you to feel better. Sometimes, just thinking about the things you should do to feel better, like exercising or spending time with friends, can seem exhausting or impossible to put into action.
Its the Catch-22 of depression recovery: The things that help the most are the things that are the most difficult to do. There is a big difference, however, between something thats difficult and something thats impossible. While recovering from depression isnt quick or easy, you do have more control than you realizeeven if your depression is severe and stubbornly persistent. The key is to start small and build from there. You may not have much energy, but by drawing on all your reserves, you should have enough to take a walk around the block or pick up the phone to call a loved one, for example.
Taking the first step is always the hardest. But going for a walk or getting up and dancing to your favorite music, for example, is something you can do right now. And it can substantially boost your mood and energy for several hourslong enough to put a second recovery step into action, such as preparing a mood-boosting meal or arranging to meet an old friend. By taking the following small but positive steps day by day, youll soon lift the heavy fog of depression and find yourself feeling happier, healthier, and more hopeful again.
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Discuss Supplements With A Doctor
Some supplements may be beneficial when people with depression take them as part of a treatment plan.
However, it is vital to speak to a doctor before taking supplements. Some may interact with antidepressants or other medications, or they may be unsuitable for people who are pregnant or have existing medical conditions.
Examples of supplements that people sometimes take for depression include:
How To Get Rid Of Depression Forever: 6 Changes
Can depression be cured permanently?
Absolutely. There are 6 specific things you can do to get rid of depression naturally, without any drugs, pills, medication, or antidepressants.
The key to getting rid of depression for good is to make these types of positive changes a permanent part of your life.
So dont think of these changes as temporary changes. Instead, think of them as permanent lifestyle changes things youll do from this moment forward to become and remain depression-free for the rest of your life.
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Tip : Get A Daily Dose Of Sunlight
Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun for at least 15 minutes a day. Remove sunglasses and use sunscreen as needed.
- Take a walk on your lunch break, have your coffee outside, enjoy an al fresco meal, or spend time gardening.
- Double up on the benefits of sunlight by exercising outside. Try hiking, walking in a local park, or playing golf or tennis with a friend.
- Increase the amount of natural light in your home and workplace by opening blinds and drapes and sitting near windows.
- If you live somewhere with little winter sunshine, try using a light therapy box.
Obligate To Go Out And Socialize
Depressed people tend, in the long run, to avoid contact with others. Their state at the beginning generates empathy and concern in friendships or loved ones, but in the long run, the negative and isolationist attitude that produces depression can produce some rejection in others.
That is why if you are in a situation of depression, it would be useful for you to participate in the social life around you. This does not mean that you force social situations or establish a relationship of dependency with others, which also tends to cause rejection, but try to leave, participate in the conversation of your friends and are open to participating in different plans and activities.
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Ocd Social Anxiety And Self
Because both social anxiety and obsessive-compulsive disorder are related to feelings of anxiety, self-therapy is frequently used as a means of addressing both. In fact, just under a quarter of those found to have OCD are also diagnosed with social anxiety .
Self-therapy, in this case, will often involve identifying the anxious âpartsâ of our psyche that are driving obsessive thoughts, compulsive behavior, or feelings of fear relating to social situations.
Social anxiety can often drive behaviors, particularly avoidance-related behaviors, and self-therapy directed at treating it often starts with psychoeducation.
Research points towards the effectiveness, in particular, of cognitive-behavioral bibliotherapy and internet-based programs for individuals with social anxiety . Even more encouragingly, these improvements showed signs of having endured in follow-up trials a year later.