How Can I Help A Loved One Who Is Depressed
If someone you know has depression, help them see a health care provider or mental health professional. You also can:
- Offer support, understanding, patience, and encouragement.
- Invite them out for walks, outings, and other activities.
- Help them stick to their treatment plan, such as setting reminders to take prescribed medications.
- Make sure they have transportation to therapy appointments.
- Remind them that, with time and treatment, the depression will lift.
Take comments about suicide seriously, and report them to your loved ones health care provider or therapist. If they are in immediate distress or thinking about hurting themselves, call 911 for emergency services or go to the nearest hospital emergency room.
Embrace The Paradigm In Full
True mastery is a result of acceptance of a new view of reality and a willingness to go all the way. This means you understand the true nature of time and probabilities. You must commit to the wonderful truth rather than think it is too good to be true. If you doubt the process, the doubt itself is like static and interference.
Tips To Manage Anxiety And Stress
Try these when you’re feeling anxious or stressed:
Fitness Tips: Stay Healthy, Manage Stress
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.
- 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
- Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
- Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
- Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
- Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.
Read Also: How To Overcome Depression And Anxiety Alone
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Do Something You Enjoy
Depression can push you to give into your fatigue. It may feel more powerful than happy emotions.
Try to push back and do something you love something thats relaxing, but energizing. It could be playing an instrument, painting, hiking, or biking.
These activities can provide subtle lifts in your mood and energy, which may help you overcome your symptoms.
Research suggests people who spend time in nature have improved mental health.
Exposure to sunlight may offer some of the same benefits. It can increase your serotonin levels, which can provide a temporary mood boost .
Consider taking a walk at lunch among the trees or spending some time in your local park. Or plan a weekend hike. These activities can help you reconnect with nature and soak in some rays at the same time.
There Is Help Out There
We dont have to cope with these thoughts and urges alone. There is help available. There are a number of different treatment options available in the UK.
If we feel as though we are in crisis, we can reach out to different support lines. If we are feeling particularly unsafe, its important that we go to A& E or ring 999.
Please help us to help others and share this post, you never know who might need it.
Sleep: most of the reading and talk are about lack of it, too much, how much, how to, and what to take. Not a lot out there on the accumulated effects dangers of not getting enough. Lets talk about sleep debt
Multitasking has become a common theme in our lives. Its a wonder how we manage it all.
We depend on our smartphones for work, school, our personal and social lives. When was the last time you left home without your phone and kept on going? The internet has become a significant part of our daily lives. So too has social media. And it is having an impact on todays teens.
I was struck by an opinion piece by CNNs Chris Cillizza about his Covid anxiety and why its spiking now. He talked about how his personal battles with health anxiety and compulsive behavior predating this pandemic are now exacerbated as he tries to navigate himself and his family through the complex intricacies of the moving target of Covid.
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!
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Lack Of Desire To Deal With Your Reality
We covered the common scientific reasons that might make you depressed in the morning. However, after talking to many people who are fighting morning despair , I have another, probable explanation that does not involve physical aspects.
Starting your morning is more than just opening your eyes, and get on with your day. It involves an entire process of gathering together the pieces of your sense of self who am I, and where am I type of questions.
You are coming back from a world of dreams, tucked in comfortable sheets to reality. Often times, a reality that you do not want to be in, and that you dont enjoy.
The depression that surfaces in the morning also occurs because you may not be happy and satisfied with your life in certain areas.
Here is the thing coming back to reality in the morning is difficult because all of the things you are not pleased about are popping up rapidly all at once!
Your brain can barely function rationally and cannot fully address all of the fear that is emerging. It is the fear of how will I start off when I have all these problems? Youre facing life feeling like youre trapped.
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Also Check: When To Take Medicine For Depression
Try Eating A Few More Nutritious Foods
Depression disrupts eating habits, which in turn can cause feelings of fatigue. Like implementing better sleeping habits, developing a more nutrient-rich diet can improve fatigue and exhaustion.
Some foods might help with depression, and a balanced diet helps to boost energy. This typically includes a range of unrefined carbs, proteins, and fats, with an emphasis on veggies, whole grains, and healthy oils.
Aside from just the types of food you should aim to eat, it also might be better to eat small meals and snacks every few hours than three large meals a day. More frequent eating, as opposed to a food overload in a few sittings, may result in more sustained fuel for your body.
Morning Depression: The Best Solution You Will Ever Find
Lets explore what its like to have morning depression: Have you ever woken up in the morning and experienced sadness that enfolded you? Do you find yourself struggling to get out of bed?
Like no matter how hard you try you cant put a smile on your face in the morning?
You are not sleepy, but something heavy, keeps holding you down, sort of a pinch in the heart that says, Stay in bed. Dont get up.
BEEP BEEP BEEEEEEEEPPPPP!!! *annoying alarm going off*Is it morning already? Already you can feel the depression. Youve been awake for just seconds and you already want to get back to sleep.Maybe just a few more minutesThen a few more.And a few more after that.
Read Also: Getting Over Anxiety And Depression
Coping With Depression Tip : Reach Out And Stay Connected
Getting support plays an essential role in overcoming depression. On your own, it can be difficult to maintain a healthy perspective and sustain the effort required to beat depression. At the same time, the very nature of depression makes it difficult to reach out for help. When youre depressed, the tendency is to withdraw and isolate so that connecting to even close family members and friends can be tough.
You may feel too exhausted to talk, ashamed at your situation, or guilty for neglecting certain relationships. But this is just the depression talking. Staying connected to other people and taking part in social activities will make a world of difference in your mood and outlook. Reaching out is not a sign of weakness and it wont mean youre a burden to others. Your loved ones care about you and want to help. And if you dont feel that you have anyone to turn to, its never too late to build new friendships and improve your support network.
Need to talk to someone?
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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.
Read Also: What Medication Is Given For Depression
How To Use This Tool To Stop Morning Depression
1. Listen day and night.2. Allow the recording to play in the background at a comfortable volume.3. Headphones are not a must.4. Never listen in a moving vehicle and/or when doing activities that might put you or others at risk.
The affirmations of this session are:
I love waking up in the mornings.I feel vibrant, vital and happy to wake up in the mornings.Life is wonderful I enjoy my life.I feel complete Im a whole.It feels great to wake up in the morning and start my day.My life is great, I appreciate every bit in it.I am grateful for my life and for who I am.My subconscious mind is wired to feel good.Thinking positive is a natural part of who I am.I look at the positive side of everything in this world.My frequency level is high because I feel great during day and night.Everything always works out for me.Senses of joy and happiness wrap my heart, mind, and soul.I attract amazing opportunities, people, and circumstances on a regular basis.Every day, in every way, I feel more and more happy.When I wake up in the morning, I feel highly motivated to start my day.
Depression And Gender: Is It Different In Men And Women
When it comes to depression, there is a distinct gender gap. Depression is nearly twice as common in women as in men, according to data from the National Center for Health Statistics. Hormonal and other biological factors play a role in this disparity. After all, only women can have premenstrual or postpartum depression. The same is true of antepartum depression which the American College of Obstetricians and Gynecologists estimates affects one in seven women.
But women also have higher rates of seasonal affective disorder, depressive symptoms in bipolar disorder, and persistent depressive disorder, note Harvard Health experts. The reasons for this are cause for speculation. Some researchers believe that environmental factors, such as the different and expectations that society places on women, are an important factor. Others theorize that men and women actually have depression at similar rates, but that women are more likely to talk about their feelings and seek help.
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Try Increasing Your Activities
It can be hard to find the motivation to do pretty much anything when youre depressed. And when your activity level drops, you might feel even less motivated and more tired. This leads to a vicious cycle.
With physical tiredness, you need to rest. But with depression, its the opposite. Sleeping and sitting around often make you feel more tired and also gives you time to sit with depressive thoughts, which can make you feel worse.
One way to break this cycle is to start gently increasing your activities. This is a cognitive behavioral therapy technique known as behavioral activation. The theory is that doing things will help give you the energy to do more things.
Again, start small, and prioritize manageable, reasonable activities that bring some enjoyment, or activities that provide a sense of achievement.
Here are some ideas for gentle activities to try:
- Go for a small walk, and smell the flowers that you pass on the way.
- Watch birds in your local park.
- Make a playlist of upbeat music.
- Move your body in a way that feels good.
- Research a topic that youre interested in.
- Do a jigsaw or a crossword puzzle.
- Make a warm drink.
- Rewatch a favorite movie.
- Have a spontaneous picnic.
For more ideas and for a worksheet to help you monitor your activities and mood changes, you can check out the Behavioural Strategies for Managing Depression worksheet from the Center for Clinical Interventions in Australia.
People With Social Anxiety Don’t Want To Be Alone
2. Worry vs. Problem Solving
Worrying is repetitive and unproductive, but it can often feel like youre working through problems. Real problem solving, in contrast, is a focused way of finding solutions. When youre worrying today, figure out whether theres an actual problem to solve or if your mind is simply spinning its wheels. Then aim to redirect your mental energy toward productive problem-solving.
3. Find Strength
When you find yourself hoping for an easy, problem-free day, shift your focus to how youll respond. Say to yourself, May I find strength to meet every challenge. May I find courage to face whatever comes my way. May I find grace in all I do. Problems are inevitable. How you handle them is up to you.
4. Define Your Best Life
When youre tempted to avoid something today because of anxiety, ask yourself what kind of life you want to have lived. One defined by fear and avoidance? One where you played it safe, even when it meant missing out on things you cared about? Or a life of defying fear and inertia to do what mattered to you? Plan to take one action today that your future self will thank you for.
5. Take the Wheel
6. Love Conquers Fear
7. Change the Conversation
8. Face Your Fears
9. Move Through Procrastination
10. Maximize Outdoor Time
11. Practice Kindness
12. Can I Open to This?
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