Get Our Latest Articles Direct To Your Mailbox
Join our mailing list for more articles written by family members, people with lived experience, and mental health professionals.
About the Author: Nicholas Rubright is a digital marketing specialist for Vortex Success a website that provides tools for shifting their subconscious programming to help people live their life to the fullest. In his free time, Nicholas enjoys writing and playing music.
Photo by Darius Bashar on Unsplash
The opinions and views expressed in any guest blog post do not necessarily reflect those of www.rtor.org or its sponsor, Laurel House, Inc. The author and www.rtor.org have no affiliations with any products or services mentioned in the article or linked to therein. Guest Authors may have affiliations to products mentioned or linked to in their author bios only.
Tap Into Your Spirituality
Religion can be an impactful source of support for many people dealing with depression, but there is no need to join a church, synagogue, or mosque unless you wish to. Simple daily practices such as meditation or adding to a list of things you’re grateful can help boost mood and overall well-being.
Meditation can have a range of beneficial effects such as lowering stress levels and helping people to become more aware of their thoughts and reactions.
Research indicates that an intervention called mindfulness-based cognitive therapy , which combines elements of cognitive behavioral therapy with mindfulness meditation, can be helpful in treating depression and preventing future relapses of symptoms.
Studies also suggest that different types of mindfulness meditative practices can also be effective in the treatment of depression.
There are many different types of meditation, but you can get started with a simple meditative exercise with these steps:
Be Aware Of Your Feelings
Feeling depressed is an uncomfortable feeling, and often we tend to push negative emotions away. We understand how difficult these feelings are to cope with, but understanding your emotions can be a big help when coping with depression.
Take the time to recognise and think about your feelings, as they might help you to understand the source of what is making you feel depressed. Depression is often linked to events in the past, and sometimes there can be no explanation at all. Either way, becoming aware of these things is part of coping with depression.
Once you have a better understanding of why you feel depressed, you can take steps towards rectifying the issue and improving your overall wellbeing.
“It is not weakness to ask for help. In fact, it is one of the bravest things that any of us can do.”
Also Check: Major Depressive Disorder With Psychotic Features Vs Schizoaffective Disorder
Small Steps Big Impact
Depression can drain your energy, leaving you feeling empty and fatigued. This can make it difficult to muster the strength or desire to seek treatment.
However, there are small steps you can take to help you feel more in control and improve your overall sense of well-being.
Read on to learn how to incorporate these strategies in a way that makes sense for you.
Find A Way To Help Others In Need
Receiving support is one of the most valuable ways to deal with depression, and getting your own mental health right should obviously be a priority. However, evidence shows that supporting others might be another great way to boost your mood. The Journal of Happiness Studies found that those who volunteer receive a boost to their mental health and greater satisfaction in their lives.
Think about ways you can give back to your local community, either through charity work or helping someone else out who you know is in need. It might bring you as many benefits as those you are helping out.
Read Also: Does Taking Melatonin Cause Depression
Dealing With The Winter Blues
For some people, the reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder . SAD can make you feel like a completely different person to who you are in the summer: hopeless, sad, tense, or stressed, with no interest in friends or activities you normally love. No matter how hopeless you feel, though, there are plenty of things you can do to keep your mood stable throughout the year.
Take Some Steps On Your Own
Get organized. “Less clutter in your physical surroundings, email inbox, and to-do bucket will help your mind be more at ease,” Braslow says. You donât have to tackle it all at once. Make a plan to work on one area at a time.
Make new goals. Is there something youâve always wanted to do, or a place you want to go? Create a step-by-step, realistic plan to make it happen.
Do something meaningful. Get involved in an activity that feels important to you. It may be athletic, political, spiritual, or a social cause where you can volunteer. Look for something that gives you a sense of purpose.
Be creative. Direct your focus into something constructive. Rediscover your strengths. If you have a long-lost talent or interest, dive back into it. Braslow suggests trying poetry, music, photography, or design.
Read a good book. It’s a great way to relax. Thereâs even research that shows that reading books on spirituality or psychology may boost your mood.
Show Sources
Recommended Reading: Plants That Help With Anxiety And Depression
What To Do When Depression And Anxiety Mix
Kara Mayer Robinson Jabeen Begum
You’ve noticed some changes lately. Maybe you feel sad, hopeless, or donât get any joy out of activities that used to be fun. Sounds like depression, right?
Maybe that’s not all. Sometimes you’re worried, afraid, and just plain uneasy. Isn’t that a sign of anxiety?
Not so fast. Itâs normal to have ups and downs or to have things youâre concerned about. You might be going through a difficult time. Your doctor can help you figure out if itâs actually a condition and what would help.
Depression and anxiety are like flip sides of the same coin, says therapist Nancy B. Irwin, PsyD. “Being depressed often makes us anxious, and anxiety often makes us depressed.”
If you have both conditions, there are lots of ways to get help.
Fun Th Ptv Elmnt Of Th Nw Lf Chtr
In n frm of depression trtmnt, tmrtnt to fun thtv. Tk thn rtunt to vnturut of ur mfrt zn.
Jn a lub, n a gm, n a ngl grut hurh. Dmthng nw and xtng tht u wuld hv nvr dnn ur mrrg.
Yu d nt necessarily hv to rnvnt urlf, but u huld fnd mthng to bxtd but. Tht wll ut dwn ur flng of depression.
You May Like: How To Tell If You Are Depressed Test
Try These Five Tips For Decreasing Depression
There isnt a quick fix as in Boom, youre cured and will never again be beset by the blues. But, there are techniques that can help lift the emotional paralysis and ruminating that often accompany depression. Both of which make it much more difficult to focus on the behavioral changes that are necessary to prevent a relapse. Luckily, there are ways to punch holes in the curtain of unrelenting darkness.
How To Cope With Depression
Fight back against your depression with these self-help strategies that will aid your recovery.
Page medically reviewed by Dr Leon Rozewicz , Consultant Psychiatrist and Medical Director of Priory Hospital North London in October 2021.
For many people, dealing with depression is a daily reality. Affecting all aspects of your professional, social and personal life, depression can have a debilitating impact on how you function on a day-to-day basis.
Thankfully, there are some proven things you can do to overcome the symptoms of depression and continue to live a healthy, productive life. With that in mind, we have outlined some of the most effective self-help tips, strategies and mechanisms for coping with depression.
Recommended Reading: Depression And Anxiety Center For Discovery And Treatment
How To Overcome Depression After A Breakup
If you find yourself struggling with breakup depression, you are probably wondering how to deal with depression after a breakup. While some negative emotions after a breakup are normal, there are tips for how to stop being sad after a breakup.
Experts recommend the following strategies for coping with post-relationship depression:
How Can You Get Yourself Out Of A Funk
Although depression can become a very clinical subject, many of the ways to help yourself through this mood disorder are very simple and practical. Self-care is a key component to living a happy, healthy life and between your diet, exercise, daily routines, and social interactions there are plenty of steps you can take to influence your mood. As you move through your depression, be open to trying new approaches and understand that it might take a combination of these self-care practices before you notice a change in your mood.
Also Check: What Not To Say To A Depressed Person
What Can I Do If I Have Depression
If you have symptoms of depression, see your healthcare provider. They can give you an accurate diagnosis, refer you to a specialist or suggest treatment options.
If you or someone you know is thinking of hurting themselves or taking their own life:
- Go to the emergency department of your hospital.
- Contact a healthcare provider.
- Speak to a trusted friend, family member or spiritual leader.
A note from Cleveland Clinic
Depression is a common condition that affects millions of Americans every year. Anyone can experience depression even if there doesnt seem to be a reason for it. Causes of depression include difficulties in life, brain chemistry abnormalities, some medications and physical conditions. The good news is that depression is treatable. If you have symptoms of depression, talk to your healthcare provider. The sooner you get help, the sooner you can feel better
Last reviewed by a Cleveland Clinic medical professional on 12/31/2020.
References
Switch From Coffee To Green Tea
Although, green tea also contains some caffeine like coffee, but it also has one other very important constituent, i.e L-theanine. L-theanine functions synergistically with caffeine to uplift mood in such manner that you dont get the same crash-effect like coffee. It has its psychoactive qualities due to its ability to cross the blood-brain barrier. Green tea has shown significant result to reduce stress as well as give a relaxing effect.
Directions:
- Drink 2-3 cups of green tea daily for better results.
You May Like: How To Know If You Have Major Depressive Disorder
How Long Does Depression Last
To be diagnosed with clinical depression, one needs to experience the symptoms of depression mentioned above for at least a two week period.
While depression can also be recurrent where people who already had an episode of depression undergo another depressive episode in their lifetime.
Unlike other physical injuries or illnesses for which there is specific time-bound within which the recovery or healing takes place, recovering from depression is not easy and its one of the most challenging and hard things to tackle.
The duration and longevity of depressive episodes and symptoms differ individually and it is determined by different factors. For some individuals, it takes weeks while for others this can go on for months.
And if the symptoms of depression remain for too long without any intervention and treatment, the individual finds it hard to figure out their feelings and their premorbid personalities. They often forget what normal feels like resulting in a harder and tougher recovery phase.
However, in all cases, depressive symptoms dont fully or entirely go away in 20-30% of the people. If the depression remains untreated, in an average spell, it lasts for about eight months. Even the symptoms of depression get worse and result in significant impairment in their functioning, leading to self-harming behaviour and interfere with their social relationship.
Depression Treatment: Lifestyle Changes Talk Therapy Antidepressants
If you suspect that depression is interfering with your life, talking about what youre experiencing and discussing treatment options with a medical professional is essential. As actress Taraji P. Henson, who describes her depression as suffocating darkness, recently explained in an interview with Self magazine, When youre quiet, things arent fixed. It gets worse.
The good news is that theres abundant evidence that people with depression who seek treatment will find significant relief from lifestyle changes, talk therapy , medication, or a combination of all efforts, according to the Association of America.
Recommended Reading: How Does Latuda Help With Bipolar Depression
What You Eat And Drink Can Also Affect How You Feel
Theres no magic diet that will treat depression. But what you put into your body can have a real and significant impact on the way you feel.
Eating a diet rich in lean meats, vegetables, and grains may be a great place to start. Try to limit stimulants like caffeine, coffee, and soda, and depressants like alcohol.
Some people also and have more energy when they avoid sugar, preservatives, and processed foods.
If you have the means, consider meeting with a doctor or registered dietitian for guidance.
Ways You Can Look After Yourself
If youre depressed, there are steps you can take to lift your mood and help your recovery. These steps can help if youve been depressed in the past and want to stay well.
- Talk about how youre feeling. Talking to someone you trust, or finding peer support, can help you feel better and less alone.
- Eat well. A healthy diet can lift your mood and maintain your mental health.
- Stay physically active. Exercise may feel like the last thing you want to do, but it can ease the symptoms of depression. Research suggests it may be as effective as antidepressants in helping you feel better.
- Spend time in nature. Research shows that being in nature can make us feel happier, feel our lives are more worthwhile, and reduce our levels of depression
- Avoid cigarettes and alcohol. They may feel like theyre helping at first, but they make things worse in the long run.
- Try talking therapy to stay well. NICE guidelines recommend CBT or mindfulness-based cognitive therapy if youve been depressed in the past.
Recommended Reading: How To Get Out Of A Depressed Mood
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.
Instead Of Resisting The Feelingsmake Friends With Them
In general, there are two common ways to confront depression and anxiety ignore it, or combat it.
If you try to ignore it, often the fear just grows, and continues to influence your actions in ways you dont want. It stops you from taking action toward what you want.
When you combat something, you create conflict, and that negative energy can overtake your mood. It can permeate you, so that the thing you want most becomes tainted by negativity. And again, that will inform your actions.
But if you take a totally different approach negotiating with your negative feelings, not combating or ignoring them you can get a totally different result. If you take the time to listen to them, and express your side of the story, you can come to a reconciliation.
Strong negative feelings have something to teach us. Theyre there for a reason, and we can gain from trying to understand it.
Thats the purpose of this exercise.
Its designed to help you see your feelings more clearly, understand what role they play in your life, and befriend it instead of fight it.
Are you ready?
Lets get started.
First, find a place where you feel completely safe, somewhere you wont be disturbed.
Get comfortable. You can sit, stand, kneel, lie down, whatever. All it matters is that you feel grounded, comfy, and relaxed.
Feel your own strength. Feel your courage. If any resistance, anxiety, or judgment comes up, just let it go. Right now, were stepping into a place of strength, peace, and neutrality.
You May Like: Can Depression Get Worse Even With Medication
Tip : Adopt Healthy Habits
Making healthy lifestyle choices can do wonders for your mood. Things like eating right, getting regular exercise, and getting enough sleep have been shown to make a huge difference when it comes to depression.
Get moving! Ever heard of a runners high? You actually get a rush of endorphins from exercising, which makes you feel instantly happier. Physical activity can be as effective as medications or therapy for depression, so get involved in sports, ride your bike, or take a dance class. Any activity helps! If youre not feeling up to much, start with a short daily walk, and build from there.
Be smart about what you eat. An unhealthy diet can make you feel sluggish and tired, which worsens depression symptoms. Junk food, refined carbs, and sugary snacks are the worst culprits! They may give you a quick boost, but theyll leave you feeling worse in the long run. Make sure youre feeding your mind with plenty of fruits, vegetables, and whole grains. Talk to your parents, doctor, or school nurse about how to ensure your diet is adequately nutritious.
Aim for eight hours of sleep each night. Feeling depressed as a teenager typically disrupts your sleep. Whether youre sleeping too little or too much, your mood will suffer. But you can get on a better sleep schedule