Ways To Beat Depression For The Long Term
Beating depression and coping with depression arent the same. While there are many daily tips and tricks to cope with depression, beating depression implies a long-term resolution of symptoms.
Based on the volumes of research behind depression causes, daily goals may have the most beneficial impact if they:
- promote a sense of meaning, accomplishment, or mastery
- increase the frequency of positive emotions
- help you identify self-defeating or unhelpful thought patterns and behaviors
Keeping these criteria in mind, you can start to develop some daily routines to help you beat depression.
Create A Wellness Toolbox
A wellness toolbox is a set of tools that you can use to help soothe yourself when you are feeling down.
The tools you find most helpful might not work for someone else so it’s important to carefully consider what things can help you feel your best.
Think of things you like to do when you’re happy. Then, when you’re feeling down, try one of those activities.
Cuddling your pet, listening to your favorite music, taking a warm bath, or reading a good book are just a few tools you might find helpful.
Create a list of the activities you might try when you’re feeling bad. Then, choose an activity to try when you’re having a particularly rough time.
How Can Cognitive Behavioural Therapy Help With Depression
Cognitive Behavioural Therapy or CBT is one of the most effective psychological treatments for depression. CBT uses cognitive and behavioural strategies to help target the thoughts, feelings and behaviours associated with depression. All of our online programs use CBT strategies.
Click below to see if our online CBT program can help you tackle your depression to improve the way you feel.
Cognitive strategies to help with depression
Cognitive Strategies
People who are depressed generally have a negative thinking style. They often think of themselves as worthless and that the world is bad or unfair, and they have little hope that their lives will improve in the future.
When something bad happens, people with depression often blame themselves, but when good things happen, they tell themselves they are just lucky. They are also less likely to recognise and appreciate positive events when they happen, and instead are more tuned into the bad things in their lives and brood over those events.
The cognitive strategies in CBT can help people identify and correct this biased way of thinking. These strategies identify and challenge sometimes hidden assumptions and beliefs, and can reframe the way they think about life.
When people with depression are able to reframe their thoughts, they are able to recover from failures more effectively and recognise and take credit for the good things in their lives. Having these skills has been shown to reduce relapse and a recurrence of depression.
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How To Cope With Depression When You Are Feeling Alone
Depression and loneliness often go hand-in-hand and its easy to become trapped in a harmful cycle of sadness, withdrawal and isolation.
It can be difficult to view situations clearly without judgement when you are feeling depressed, and as a result, you may begin to feel as though no one understands you and that you are alone in the world.
In reality, this may not be the case. This can cause you to withdraw from others and end up feeling more isolated than ever, which in turn magnifies the feelings of depression and hopelessness.
Recognising this pattern is the first step towards breaking the cycle of depression and loneliness. With time, perseverance and the right help and support, you can begin to see the world in a more positive light.
Improve Your Eating Habits
Research continues to find clear links between diet and mental health. In fact, there have been so many studies that have shown improving nutrition can prevent and treat mental illness that nutritional psychiatry is becoming mainstream.
There are many brain-essential nutrients that can affect depression. For example, a 2012 study found that zinc deficiency is associated with symptoms of depression.
Improving your diet could be key to reducing your symptoms.
But before you make any major changes to your diet or begin taking vitamins or supplements, talk with your physician.
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Actually Helpful Ways On How To Overcome Depression When You Are Alone
Cant get negative thoughts out of your system?
Think this is the end?
Well, its not. Theres so much more to life. You just might be lost somewhere but we are sure that youd find your way back.
Loneliness can drive you to a lot of crazy things. Though, loneliness and depression are two different things. But, loneliness can certainly lead to getting depressed often. So, it becomes necessary for you to know how to overcome depression when you are alone.
But first, lets see the causes of being depressed and the symptoms that signal your depression.
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Signs That You Need Help Immediately
If you think you have some of the symptoms listed above, there is no reason to panic. It is important to pay attention to the warning signs and be responsible for your mental health. Below are some signs that can help you know that you or someone you know should seek help for depression immediately.
- Exhibiting reckless behavior
- Talking about suicide or self-harm
- Acting like everything is okay after long periods of showing depressive behaviors
- Starting to work on a will, selling things in their house, or telling people they love goodbye
How To Fight Depression And Loneliness Without Outside Help
This article was co-authored by Trudi Griffin, LPC, MS. Trudi Griffin is a Licensed Professional Counselor in Wisconsin specializing in Addictions and Mental Health. She provides therapy to people who struggle with addictions, mental health, and trauma in community health settings and private practice. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.There are 17 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 16 testimonials and 100% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 735,565 times.
Depression and loneliness are common feelings, but sometimes those feelings can become overwhelming. There are steps you can take on your own to control those feelings, such as correcting dysfunctional thinking, structuring your day, and paying attention to your health. Keep in mind that depression is a very complex illness and you may still need to get outside help to significantly improve.
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Improve Your Sleep Hygiene
Sleep and mood are intimately related. A 2014 study found that 80% of people with major depressive disorder experience sleep disturbances.
But, you might feel like you just can’t fall asleep. Or perhaps you struggle to get out of bed because you feel exhausted all the time.
Good sleep hygiene could be key to improving the quality and quantity of your sleep.
Turn off electronics at least an hour before you go to bed. Use dim light to read a book or engage in another relaxing activity.
Only use your bed for sleep and sexual activity. Doing work in bed, or even in your bedroom, can cause you to associate your bed with stress, rather than relaxation.
What Are The Symptoms Of Depression
Dealing with depression can be overwhelming if not treated. Some of the depression symptoms include:
- Trouble concentrating, remembering details, and making decisions.
- Aches, pains, headaches, or cramps that wont go away
- Digestive problems that dont get better, even with treatment
- Persistent sad, anxious, or empty feelings
- Suicidal thoughts or attempts
If you are experiencing feelings of worthlessness, feel that your situation is hopeless, or have considered suicide call the National Suicide Prevention Hotline at 800-273-8255. Help is available 24/7.
How To Get Over Depression: 7 Helpful Steps
Depression is common. It affects millions of people, including some that may be in your life, like family, friends, and neighbors, and you may not realize they face similar challenges, emotions, and obstacles. It may appear as if their life is well put together and that they are mentally healthy, but thats not always the case. Here are some steps to help overcome depression:
1. Build A Support Network
The people that make up your support network can help encourage you to ground you emotionally, help you with problem-solving, and simply listen something that carries a lot of weight. Many times youll have to make an effort to reach out to those you need in your support group. This can sometimes be difficult because the symptoms of dealing with depression-like fatigue, feelings of worthlessness, and troublemaking decisions can impair the effort to pick up the phone and reach out.
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When To Seek Professional Help
Any level of depression should be taken seriously and the faster you address the symptoms, the less likely you are to develop a more severe type of depression. Seeking professional help is a sign of bravery and self-respect because it shows that you are dedicated to caring for your mind and body. A therapist can offer more clinical advice and guide you through treatment with approaches that are more tailored to your specific situation and needs. However, if you are experiencing suicidal thoughts, tell someone you trust and seek assistance immediately.
Everyone experiences low points in their life and their mental health, but depression is a treatable mental illness and you can recover. Whether you or a loved one is feeling depressed, every persons experience with mental illness is different but help is available. Visit our Key Services page to learn more about the treatment methods we offer and to explore our list of additional health and wellness classes to support your overall mental health.
If you are in a crisis, please call us at 303-425-0300 or by calling the crisis line at 844-493-8255. The 24/7 crisis walk-in center and withdrawal management program is open at 4643 Wadsworth Blvd, Wheat Ridge, CO 80033.
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Get Support From Others
Cultivating social connections goes a long way in helping lift depression and can keep you from getting depressed again. It can be difficult to talk about mental health, but asking for help isnt a sign of weakness and it doesnt mean that youre a burden to others. Talk to trusted family members and friends, or seek out new connections through a support group or group therapy. Often, just sharing how youre feeling with someone can be a big help.
Read Also: Similarities Between Depression And Bipolar Disorder
Try Cognitive Behavioral Therapy
Cognitive behavioral therapy can be extremely useful in counteracting depression and is based on the principle that certain ways of thinking can trigger certain health problems, such as depression. The counselor helps you understand your current thought patterns and identify any harmful or false ideas and thoughts that you have that can trigger depression or make it worse.
The aim is to change your way of thinking to avoid these ideas, as well as help your thought patterns be more realistic and helpful.
Are There Different Types
There are different types of depression, which range from mild to severe. There are a few major types of depression that you may develop during your lifetime.
Major Depression
This is a type of depression that occurs if you have symptoms that last every day for two weeks or more. It can happen to anyone, so know that you arent alone if it happens to you.
Persistent Depression
Persistent depression lasts for over two years however, the depressive symptoms tend to be less severe than with major depression. During the time you experience persistent depression, your symptoms may get worse and better.
Seasonal Affective Disorder
As the name implies, seasonal affective disorder happens when the seasons change. Some people get depressed during the fall and winter, but their symptoms lessen by the time spring rolls around.
Perinatal Or Postpartum Depression
When you are having a baby, many things change inside your body . A woman can have perinatal or postpartum depression during or after delivering a baby.
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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.
The Noonday Demon: An Atlas Of Depression By Andrew Solomon
Focuses on: DepressionType: Feeling Less Alone and Greater Understanding/Research
Solomon calls his book An Atlas of Depression and once youve covered about half of the 688 pages, you start to realize why: this is everything you would ever want to know about depressionthe personal experience of it, the medical experience of it, the pharmacological treatments, the history of it, the cultural interpretations of it, and of course, Solomons own struggles with it. The book is a lot to take in. What carries the book, though, is the combination of how well-written it is, along with the shocking severity of Solomons own story.
Im going to be honest. Ive been reading about depression and mental health for many years. Ive even suffered from some mild depressive episodes myself. I had no idea the depths this thing can reach. This is the only book Ive ever read that makes me understand why a person might choose to end their own life.
Reading Noonday Demon changed a number of my attitudes and assumptions that Ive had about not just depression, but antidepressants, therapy, and mental health. Had I read it while I was depressed, it would have given me more hope and helped me to navigate getting myself out of it.
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Remember That You Are Unique
Feeling less than can contribute to feelings of loneliness.
Try to avoid comparing yourself to others. It is only human to look at someone else and feel sad when their surface-level feelings or apparent situation seem happier than our own.
We have pretty critical minds, said Coyne. Our mind has evolved to be our threat detector. And our brain is going to be keeping an eye on things like: Are you doing all the things to connect? Are you keeping up with the Joneses?
With these questions, she explained, some information can be usefuland some is not. The only way to really tell is to defusestep back and noticethat my mind is having a field day with my social interactions, Coyne said. And that gives me the liberty to ask: Is this helping me? Or can I organize my thoughts and mental energy in another way?
Sometimes, if we get hooked on negative social evaluations, we can get stuck in organizing our behavior around avoidance. As a result, you might not behave in a way that benefits you the most and instead youre feeding negative personal judgment, Coyne explained.
Such comparisons can create a sense of distance from others. However, that increases our sense of isolation. Its important to realize we never know what is going on in someone elses life.
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.
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How To Overcome Depression Alone: Make The Universal Rules Play For Your Favor
To overcome depression you need to take action, you need to move, you need to make a positive move in any direction or field as long as it is a positive move.
To overcome depression you need to make the universal rules play for your favor, its your job to figure out the how.
Dont let your brain start its negative loop of thoughts, instead take action and be involved in positive activities.
Okay, you cant always be in action there will come times where you are alone with your brain thatll negatively bring you down, so what to do in that case?
You have to understand why do you have these negative thoughts, what loss made you feel this way? What are the ways that this loss can be resolved?
There must be a solution for your trouble, you will just have to find it.