Wednesday, February 28, 2024

How To Stop Yourself From Being Depressed

Find A Way To Help Others In Need

Catastrophizing: How to Stop Making Yourself Depressed and Anxious: Cognitive Distortion Skill #6

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.

Whats The Difference Between Grief And Depression

Given that the primary symptom associated with depression is sadness, it can be easy to think of grief or bereavement as depression. But grief is a natural response to specific experiences, such as the end of a relationship or the death of a loved one. While you might feel regret or remorse, and you might withdraw from usual activities if you are experiencing grief, youre unlikely to feel the overwhelming sense of worthlessness, thoughts of self-harm or suicide, and other symptoms of depression. Another important difference is that in grief, painful feelings usually come in waves and are often mixed with positive memories.

In some cases, however, grief and depression do coexist, or grief can trigger depression, according to experts writing in the journal American Family Physician. Having a mental health professional help you distinguish between them can ensure you get the support you need.

Besides Change Everything Else Changes

Now, I really want you to take in those words Everything changes in this world, that includes your depression.

Just think about this

The entire universe cannot change its fundamental laws of constant change, just so you can remain in a constant state of depression forever. Its just not possible.

Nothing remains static in this universe, absolutely nothing. Which means, depression is something that will change, if you allow it too.

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Look After Your Physical Health

Exercise has long been known to be a great way to fight depression. If you feel well enough, head out and get some fresh air outside even if its just a brief stroll in the park. Again, you should only do what feels right. If you need to build up to this by starting off slowly , then do whats right for your recovery.

What activity is good for depression?

  • Walking or running
  • Aerobic-heavy sports like tennis or squash
  • Mindful activities like yoga or meditation
  • Gym classes

Another significant factor in managing depression is good quality sleep. Research shows that 80% of people with clinical depression struggle with disturbed sleep. Small things like turning off electronic devices and ditching late-night caffeinated drinks and stodgy foods may well lead to you enjoying a better nights sleep. With better sleep, you might also find your mood improving in the day.

The evidence shows that exercise can be a way to manage symptoms of depression, thanks to the endorphins, dopamine and serotonin that are released during exercise that make us feel better. If you feel well enough to do so, introduce exercise into your daily routine.

Coping Mechanisms To Stop Being Angry And Depressed

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The activities I mentioned above are in essence what are called Coping Mechanisms. These are activities you do that make you feel better when you are sad, hurt, depressed. Think for a second. What is one thing that makes you feel better instantly? This can be a great coping mechanism. However, there are activities you use to cope with feelings of depression and such that cause negative effects to you. These are not good coping mechanisms. Examples include alcohol, drugs, sex with strangers, and the like. They make you feel like crap the next day.

Now, I know that there are things that make us feel better, but we hate doing them, or we just dont see the point in doing such stuff. Just remember that it is a good idea to do those healthy coping mechanisms, because they will make you feel better and also after you do them, you wont regret it. That is what I will be covering in this section. Here they are:

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Take Time Out For Yourself

That was a night last month when I just couldnt sleep. I was overwhelmed with emotions and negative thoughts just kept coming into my head.

So the next day, I decided to give myself a one day break and not do anything. My well-being is more important than finding a new job or feeling financially secure. I was feeling broken at that time, so I need a timeout to care for myself.

How To Reach Out For Depression Support

Look for support from people who make you feel safe and cared for. The person you talk to doesnt have to be able to fix you they just need to be a good listenersomeone wholl listen attentively and compassionately without being distracted or judging you.

Make face-time a priority. Phone calls, social media, and texting are great ways to stay in touch, but they dont replace good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away.

Try to keep up with social activities even if you dont feel like it. Often when youre depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.

Find ways to support others. Its nice to receive support, but research shows you get an even bigger mood boost from providing support yourself. So find waysboth big and smallto help others: volunteer, be a listening ear for a friend, do something nice for somebody.

Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being neededboth powerful antidotes to depression.

10 tips for staying connected

  • Talk to one person about your feelings.
  • Help someone else by volunteering.
  • Have lunch or coffee with a friend.
  • Schedule a weekly dinner date.
  • Recommended Reading: How To Support Someone With Depression

    Remember That Others Understand

    Depression is one of the most common mental health conditions in the United States. According to the National Survey on Drug Use and Health , approximately 7.1% of adults in the U.S. experience at least one episode of depression each year. This is equivalent to around 17.3 million adults in the United States.

    The high prevalence rate of depression means that there are many people going through a similar experience right now. Everyone experiences depression differently, but other people may recognize how you are feeling and empathize with your struggles.

    There are also many others who have experienced depression at some point in their lives. Research suggests that around 20% of all people will have at least one episode of depression during their lifetime.

    Depression can be isolating, but its important to remember that its not unusual and that you are not alone in how you are feeling.

    Mental Health Conditions: Depression And Anxiety

    How to stop being depressed

    Depression is more than just feeling down or having a bad day. When a sad mood lasts for a long time and interferes with normal, everyday functioning, you may be depressed. Symptoms of depression include:1

    • Feeling sad or anxious often or all the time
    • Not wanting to do activities that used to be fun
    • Feeling irritable easily frustrated or restless
    • Having trouble falling asleep or staying asleep
    • Waking up too early or sleeping too much
    • Eating more or less than usual or having no appetite
    • Experiencing aches, pains, headaches, or stomach problems that do not improve with treatment
    • Having trouble concentrating, remembering details, or making decisions
    • Feeling tired even after sleeping well
    • Feeling guilty, worthless, or helpless
    • Thinking about suicide or hurting yourself

    The following information is not intended to provide a medical diagnosis of major depression and cannot take the place of seeing a mental health professional. If you think you are depressed talk with your doctor or a mental health professional immediately. This is especially important if your symptoms are getting worse or affecting your daily activities.

    The exact cause of depression is unknown. It may be caused by a combination of genetic, biological, environmental, and psychological factors.2 Everyone is different but the following factors may increase a persons chances of becoming depressed:1

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    The Obstacle Is The Way

    This is actually the title of a book Im reading right now, and it is helping me so much lately. The Obstacle is The Way by Ryan Holiday.

    These are some excerpts on the book:

    You will come across obstacles in lifefair and unfair. And you will discover, time and time again, that what matters most is not what these obstacles are but how we see them, how we react to them, and whether we keep our composure.

    And this one has really made me think:

    Desperation, despair, fear, powerlessnessthese reactions are functions of our perceptions. You must realize: Nothing makes us feel this way we choose to give in to such feelings.

    One night, I was really sad because Id gotten rejected for a book I wrote. I thought, if I talk to this friend of mine, I will feel better. But then I remembered that quote above. And I realized, no, not really. I just think Ill feel better when I talk to them. I can easily journal about this, or listen to my favorite song and feel better.

    I also realized this: Money, fame and power doesnt make you any better of a human being. You dont lose the privilege of being a deserving human because you lost a job. You are still a person to whom good things will keep happening to.

    Material things do not determine your worth. You are still you even when you didnt get the email back from a company.

    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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    Find Something To Look Forward To

    This is a technique I routinely use as an anti-blues vaccination. When Im down I search for something to put on the calendar that makes me happy and excited. Indeed, this 2007 study showed that people get an emotional lift when they contemplate a future fun event, versus looking back on a fabulous activity from the past. Book a trip, buy concert tickets, plan a partywhatever brings a flush to your cheeks and a rumble of joy to your belly.

    My biggest mood turnarounds arise when I begin a project that can potentially create some good in the world and lead to fulfilling connections. For example, Ive volunteered as a mentor to underserved young women who want to write, sought publishing contracts to write a book, taught workshops, submitted a video to do a TedX talk . The point is: stop continually telling yourself nothing good will ever again happenyouve been there, seen that, done that.

    The Upshot: Depression is a diagnosable and treatable condition. There’s no reason to suffer in silence or to guess whether or not what you’re feeling qualifies as depression. Your primary care physician can help direct you to someone who specializes in mental health. In the meantime, here’s a guide to the s and a quick assessment . You can also download one of these for more information.

    *Names of patients are changed

    Understand Depression Doesnt Need A Reason

    Ways to stop depression

    One common misconception that people have is that a person must have a reason to be depressed. While this is particularly common among people who have never experienced depression, you might find yourself thinking along similar lines. You might fear that others will look at you and think that you have a great lifeso why on earth would you be depressed?

    For someone who has a home, family, friends, work, and hobbies, they may not only feel that they have no reason to feel the way they do, they may even feel that they have no right to be depressed. After all, there are people who seem to have it much worse.

    But there is not a hierarchy of pain. Comparing your feelings or life to someone elses isnt helpful.

    The reality is that anyone can experience depression. It doesnt matter how successful a person is, how popular they are, or how much money they have. It doesnt require a hard life, stress, trauma, or difficult relationships.

    Instead of trying to find reasons to justify your symptoms, focus on learning more about the causes of depression. Genetic predisposition, brain structure, and brain chemistry are all non-modifiable risk factors that can contribute to the onset of depression.

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    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.

    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.

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    It Feels Like That Space Is Just Going To Go On Forever Right

    Its like were trapped in a deep dark hole from which theres no escape. But, it doesnt have to be that way!

    And, today Im going to be giving you a quick and easy technique to move you through these feelings as quickly as possible, so you can start to see some light at the end of the tunnel and feel some relief from your depression, anxiety or your fears!

    Stop Feeling Depressed With These Thought Tools

    How to Stop Being Depressed

    Youre not powerless. Once you are aware of your automatic negative thoughts, you can begin to work on your thoughts and stop being depressed.

    Different CBT specialists word concepts a bit differently from each other and offer tools with varying amounts of steps. Despite individual differences, the essence of these thought tools is the same. Use them to change your thoughts, and with them, your feelings.

    The thought tools that will help you stop feeling depressed include the following actions:

    • Become aware of your thoughts, of what your mind is telling you.
    • Identify those thoughts. Are you catastrophizing? Shoulding? Listen to what your thoughts are saying.
    • Interrupt your thoughts. Challenge them. Replace them with thoughts that are more accurate.

    Your own thoughts contribute to your feeling depressed, and they are also powerful tools to stop being depressed. You dont have to wait until you feel a little better to start using them. If you want to stop feeling depressed, start using them now .

    APA ReferencePeterson, T. . Stop Being Depressed. Use These Self-Help Tools Now, HealthyPlace. Retrieved on 2022, August 30 from https://www.healthyplace.com/self-help/depression/stop-being-depressed-use-these-self-help-tools-now

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    Youve Freed Yourself From That Dark Space Which Used To Keep You Trapped

    Feel how great it feels to KNOWthat you have the power to change any state youre in, if you just allow it to pass.

    So, see it pass in your minds eye, and see yourself on the other side of any challenge, successful, confident and vibrant!

    Step 3: Life Is Change

    Recognise that everything in life changes. Its a fundamental law of this entire universe.

    Life is constantly changing.

    Life is change.

    Should You Worry About Antidepressant Withdrawal

    No, but its easy to see why some people might think so, because of a medical condition called antidepressant discontinuation syndrome , which can occur if you abruptly stop taking medication rather than tapering off as is generally advised. ADS is marked by a wide range of responses, including but not limited to flu-like symptoms, insomnia, worsening mood, and stomach distress, according to a March 11, 2019, report in Psychiatric Times.

    Current estimates are that about 20 percent of patients whove taken an antidepressant for at least a month will experience ADS symptoms if they abruptly stop their medication instead of lowering their dose gradually. Tapering under the care of a doctor can prevent ADS by allowing the brain to adjust to changes in neurotransmitter levels.

    More to the point, while you should slowly stop your antidepressant with the help of your doctor, antidepressants do not cause dependence and withdrawal like other substances. Unlike substances that are known to cause addiction, such as alcohol, opioids, and barbiturates, people don’t crave antidepressants. You dont get high from them, and they arent intentionally or compulsively overused. Serious reactions like the seizures and agitation that can follow sudden withdrawal from addictive substances are unheard of when these antidepressants are tapered gradually, note the authors of the Psychiatric Times report.

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