Can You Really Pull Yourself Out Of Depression
Wondering how to pull yourself out of depression is a very common question, especially when depression has ahold of you and just wont let go. You can pull yourself out of depression in a pleasant and empowering way.
To pull yourself out of depression implies that you are actively doing something to overcome depression . In taking an active role, you take control away from depression, and you do things intentionally to feel better and better.
When youre living with depression, though, just the thought of being active and doing things can seem exhausting and enough to make you want to stay in bed. Thats the depression trying to control you . Take a deep breath, and get ready to pull yourself out of depression.
Visualize A Happy Memory
When a patient continually revisits a painful memory , it can tip him or her into near emotional catatonia. I say, Wait, before you go down the rabbit hole and all the dark feelings overwhelm you, close your eyes and go to a happy memory. *Paul remembered, When I graduated from college, looked out at the audience and saw my family looking so proud, I felt amazing and powerful. I said, Great, go there. Lets relive that wonderful experience.
As he described details from that lovely day his posture went from slumped over to peacock proud. He actually smiled. I suggested, The moment you feel yourself sliding back to an awful memory that takes you under, take a breath and instantly conjure up graduation day. Counter the gloom with an immediate dose of positivity!
What You Can Say That Helps:
- Youre not alone. Im here for you during this tough time.
- It may be hard to believe right now, but the way youre feeling will change.
- Please tell me what I can do now to help you.
- Even if Im not able to understand exactly how you feel, I care about you and want to help.
- Youre important to me. Your life is important to me.
- When you want to give up, tell yourself you will hold on for just one more day, hour, or minutewhatever you can manage.
You May Like: Will I Ever Get Out Of Depression
Enjoy The Emotional Benefits Of Exercise
Exercise offers physiological benefits that can help people going through depression. Physical activity relieves stress and can make you feel great. Plus, the satisfaction you get from finishing an engaging and challenging workout can boost your self-esteem as you get stronger and more physically fit. When you fight depression with a regular exercise routine, youll feel better emotionally and physically.
Build A Support Network
One of the most important things you can do to help yourself with depressionother than medication and therapyis to develop strong social support.
For some, this may mean forging stronger ties with friends or family. Knowing you can count on supportive loved ones to help can go a long way toward improving your depression.
For others, a depression support group can be key. It may involve a community group that meets in your area or you might find an online support group who meets your needs.
Read Also: Helping Myself Out Of Depression
Exercise Is Something You Can Do Right Now To Boost Your Mood
Your fatigue will improve if you stick with it. Starting to exercise can be difficult when you’re depressed and feeling exhausted. But research shows that your energy levels will improve if you keep with it. Exercise will help you to feel energized and less fatigued, not more.
Find exercises that are continuous and rhythmic. The most benefits for depression come from rhythmic exercisesuch as walking, weight training, swimming, martial arts, or dancingwhere you move both your arms and legs.
Add a mindfulness element, especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts. Focus on how your body feels as you movesuch as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing.
Pair up with an exercise partner. Not only does working out with others enable you to spend time socializing, it can also help to keep you motivated. Try joining a running club, taking a water aerobics or dance class, seeking out tennis partners, or enrolling in a soccer or volleyball league.
Take a dog for a walk.If you don’t own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group. You’ll not only be helping yourself but also be helping to socialize and exercise the dogs, making them more adoptable.
Tip : Eat A Healthy Depression
What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones .
Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these feel-good foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible.
Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.
Boost your mood with foods rich in omega-3 fatty acids.Omega-3 fatty acids play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements.
Recommended Reading: I M Tired Of Fighting Depression
What You Can Do: Daily Habits Make A Difference
These healthy lifestyle habits, along with professional treatment, can help you manage the symptoms of major depression:
Treatment Works. SAMHSA Can Help You Find It.
Effective treatments for major depressive disorder are available in your area. The earlier that you begin treatment, the greater likelihood of a better outcome. For confidential and anonymous help finding a specialty program near you, visit SAMHSAs Early Serious Mental Illness Treatment Locator.
If you, or someone you know, need help to stop using substances whether the problem is methamphetamine, alcohol or another drug call SAMHSAs National Helpline at or TTY: , or text your zip code to 435748 , or use the SAMHSAs Behavioral Health Treatment Services Locator to get help.
Surprising Facts About Major Depressive Disorder
How to Fight Depression and Loneliness
Feelings of loneliness dont have to be constant to call for action, but you will need to give yourself a push to get back into the thick of life and re-engage with others to start feeling better. These strategies for fighting depression and loneliness can help:
Social relationships are fundamental to our thriving, Hawkley says. The fact that loneliness feels so uncomfortable is a reminder to pay attention to and nurture these relationships that can further your happiness.
Don’t Miss: What Is The Best Medicine To Take For Depression
Recognizing Depression Symptoms In A Loved One
Family and friends are often the first line of defense in the fight against depression. That’s why it’s important to understand the signs and symptoms of depression. You may notice the problem in a depressed loved one before they do, and your influence and concern can motivate them to seek help.
Be concerned if your loved one:
Doesn’t seem to care about anything anymore. Has lost interest in work, sex, hobbies, and other pleasurable activities. Has withdrawn from friends, family, and other social activities.
Expresses a bleak or negative outlook on life. Is uncharacteristically sad, irritable, short-tempered, critical, or moody talks about feeling helpless or hopeless.
Frequently complains of aches and pains such as headaches, stomach problems, and back pain. Or complains of feeling tired and drained all the time.
Sleeps less than usual or oversleeps. Has become indecisive, forgetful, disorganized, and out of it.
Eats more or less than usual, and has recently gained or lost weight.
Drinks more or abuses drugs, including prescription sleeping pills and painkillers, as a way to self-medicate how they’re feeling.
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.
Read Also: Major Depressive Disorder Recurrent Moderate F33 1
Get A Handle On Your Household Chores
Depression can make it difficult to complete household chores, such as doing the dishes or paying bills.
But a pile of paperwork, the stack of dirty dishes, and floor covered in dirty clothes will only magnify your feelings of worthlessness.
Take control of your daily chores. Start small and work on one project at a time. Getting up and moving can help you start to feel better in itself. But, seeing your progress in the home can be key to helping you feel better.
If Youre Up For Exercise Consider A Walk Around The Block
On days when you feel as if you cant get out of bed, exercise may seem like the last thing youd want to do. However, exercise and physical activity can help to lower symptoms of depression and boost energy levels.
future depressive episodes.
Even when you have the feeling that youre unable to or have very little energy, see if youd be willing to do the opposite of what your mood is telling you to do, such as curling up in bed. Instead, set a small goal for yourself, such as taking a walk around the block.
Also Check: Is It Depression Or Anxiety Test
What Causes The State Of Flow That Pulls You Out Of Depression
Flow has distinct components:
- It involves being active in some way
- The activity must be one that you have willingly chosen to do, as opposed to it being assigned to you
- The activity requires skill and is challenging enough to remain engaging
- The activity is not so challenging that it becomes frustrating
Depression can zap the joy and energy away from you, so it might seem impossible to find something you want to do at all, let alone one that will engage you so completely. Thats okay. Flow isnt something to pressure or force yourself to do.
How to pull yourself out of depression with flow starts with choosing an activity you used to enjoy and committing to do it. Its unlikely that youll immediately experience flow, but you will be able to congratulate yourself for doing it, and because youve done it once, youll find it easier to do a second time. And a third. And out of that will arise flow.
Dealing With Depression In The Workplace
If youre dealing with depression at work, try these tips. They are not intended as a cure, but could help provide ways to better cope if youre dealing with depression at work.
Self-care alone cannot cure depression. Small positive changes in your daily routine may help you feel better, but working with a behavioral professional is most important for long-term management of depression.
Also Check: What Can You Do For Severe Depression
Ways To Help Yourself Through Depression
If you are going through depression, it’s best to get help from a therapist. To get the most from your therapy, you can do things to help yourself too.
Here are 5 things you can do to feel better. They may seem simple, but they can help a lot.
How To Find The Right Treatment
Sticking to your treatment plan is one of the most important things you can do. Its easy to get discouraged in the first few weeks of treatment, and you may feel like you dont want to continue. All types of treatment can take a few months before you notice a difference.
It can also feel like youre doing much better, causing you to stop treatment altogether. Never stop treatment without consulting your doctor first.
You should feel comfortable talking to your therapist. If you dont, try switching to a new one. You may have to meet with several therapists before you find the one thats right for you.
You should also talk to your therapist about your feelings toward your therapy sessions and your overall treatment plan. This allows them to work with you and make changes if your treatment plan isnt working.
Finding the right treatment is often a trial-and-error process. If one doesnt work, its good to move on. If 2 or more months have gone by and youve stuck to a treatment but dont feel any relief from the depression, its likely not working for you. You should experience relief from depression within 3 months of starting a medication.
Talk to your doctor immediately if your:
- depression doesnt improve after several month of treatment
- symptoms have improved, but you still dont feel like yourself
- symptoms get worse
Don’t Miss: How To Parent With Depression
I Pay Attention To How I Talk To Myself
A therapist once referred to the ânegative tapeâ playing in my head, and she couldnât have described it better. For years I didnât notice how much guilt, shame, and cognitive distortions impacted how I talked to myself. Throughout the day I had a running inner monologue that told me I wasnât lovable, didnât do enough, and should have tried harder â regardless of how well I had done or how much I was loved.
The first step in changing how I talk to myself was becoming aware. I began to notice how often I put myself down, or scrutinized my behavior. Once I even kept a tally of how many times Iâd criticized myself in one day. I started saying to myself, Amy, you are doing it again. Step away from the negative messages. Change the channel.
I began to realize that I had a choice: I could tell myself something new. I now make a concerted effort to replace the negative messages with affirming statements. I tell myself that I did a good job, that I am a good friend, and â most importantly â that I love who I am.
What Risks And Complications Can Depression Cause
Having depression can cause other problems. It can affect your mental health as well as your physical health, and it may affect other areas of your life too. For example, depression may cause:
- disturbed sleep,
- difficulties with work and your hobbies,
- difficulties keeping contact with friends and families, or
- suicidal thoughts or thoughts of self-harming.
Some people might also drink more alcohol to try and relieve depression. However, as we said in the previous section above, this can actually make depression worse.
If you have any of these problems, speak to your GP.
Also Check: How To Ease My Depression
Taking Care Of Yourself
There’s a natural impulse to want to fix the problems of people we care about, but you can’t control someone else’s depression. You can, however, control how well you take care of yourself. It’s just as important for you to stay healthy as it is for the depressed person to get treatment, so make your own well-being a priority.
Remember the advice of airline flight attendants: put on your own oxygen mask before you assist anyone else. In other words, make sure your own health and happiness are solid before you try to help someone who is depressed. You won’t do your friend or family member any good if you collapse under the pressure of trying to help. When your own needs are taken care of, you’ll have the energy you need to lend a helping hand.
Speak up for yourself. You may be hesitant to speak out when the depressed person in your life upsets you or lets you down. However, honest communication will actually help the relationship in the long run. If you’re suffering in silence and letting resentment build, your loved one will pick up on these negative emotions and feel even worse. Gently talk about how you’re feeling before pent-up emotions make it too hard to communicate with sensitivity.