Last Updated on December 18th, 2020
101 Guide to Deal with Depression
In the walks of our daily life what we often tend to ignore is the mental health, of ours as well as of those around us. As per the World Health Organization, 264 million people around the world suffer from depression. Out of these only around 20% of the people actually get treated to overcome depression.
This is primarily due to the negligence people have towards depression. Many people are yet to figure out what it really is and the various possible ways to deal depression.
Hence, What is Depression?
The point is, feeling sad or down is normal part of life and there is nothing to worry about it. However, it does become a matter of concern if a person feels down on a regular basis. People who are affected with depression find it difficult to go about with their normal life. They might lose interest in everything; feel sad and /or hopeless.
What Causes Depression?
To pin point a particular cause of depression could be difficult. The personality of an individual plays a huge role in this case. While sometimes the mood disorder may just run in the genes, at other cases, it might be an outcome of something bad happening to a person. These could be loss of a dear one, childbirth, retirement, unemployment, or any such similar thing. The views of a person that suffers from depression, to themselves and the world could really be negative. But there are many ways to overcome depression which we have discussed in the article going further.
How to Know or Understand if You are Suffering from Depression or Anxiety?
It is better to consult a doctor if:
- If you stay irritated and sad most of the times in a day.
- You find it somehow difficult to focus on most of the things.
- If you feel empty and anxious.
- There have been behavioral changes like feeling tired, lost pleasure in everything etc.
- You have suicidal thoughts.
- Either you are sleeping a lot or not sleeping at all.
- Have either gained a lot of weight or have lost tremendously.
- You have lost sexual interest.
- If you are suffering from pain, digestive problems and fatigue which are not going away even after treating.
These are very common signs or symptoms that shows you might be suffering from depression problems. The problem is not too big, easily fixable but it needs to be understood deeply. You should know why you are behaving like that.
Why you keep losing temper on small small things, why you keep moving away from people, society, why you need a fix? All these need to be answered. Once you have answered these, you can deal with depression easily. All you need to do is go home and follow some simple methods mentioned below and see the positive effects.
Depression is something that does not ends with a single go. It may come back again after a while when you get hurt or when your life again turns you down at some point in time. So you must remember that, you will have to fight back and be positive about life, the way it comes to you. There is always a shinning morning waiting after a dark night. So pull along with that dark times and move towards the light.
How to Deal Depression?
Now that you know if you are or someone you know is suffering from depression, the next step is to know how to overcome depression.
People who suffer from depression find it really challenging to go about with their normal life. Even just gathering the courage to get up from the bed in the morning could be very struggling.
Hence, here are some of the ways to deal depression.
Stay Connected with the Ones You Love
The first and foremost thing that people who suffer from depression does is distance themselves from their loved ones. The reasons for this could be various. One could be ashamed of how they are feeling or could be too tired to socialize amongst others. But this just makes it worse.
The first thing that should be done to overcome depression is to socialize more with people. If you think you cannot gather the courage to open up to someone you know, support groups are always there for support.
Do Things to Reduce Your Stress, Overcome Depression
Taking a lot of stress just makes the depression worse. Hence, you must make sure to indulge in activities that help you to reduce your stress. Some of these could be:
- Do things you enjoy doing.
- Go on a date with a friend.
- Mingle with new people.
- Call a friend.
- Go for a walk.
Improve Your Eating and Sleeping Patterns
The kind of food you intake directly affects your mental health. Hence, special care must be taken to check on the food you intake. Take recommendations from the doctor to include brain friendly foods in your diet like almonds. Almonds are really good for brain.
It is normal for people suffering from mood disorders to have trouble sleeping. However, a good sleep is important to overcome depression. Hence, following certain sleep hygiene can come to rescue. Bringing about small changes such as keeping gadgets away before going off to sleep, using dim lights in the room can help.
Refrain Yourself from Overthinking to Overcome Depression
One of the things that follow depression is unnatural and negative thoughts. People might even be surrounded with suicidal thoughts. If you think you are surrounded with such negative thoughts, its time you get help. Installing applications, reading self-help novels etc. can help to stop you from over thinking. Apart from this, going for a CBT or Cognitive behavioral therapy can also help to deal depression
Make your Own ‘Wellness Toolbox’
A ‘Wellness Toolbox’ refers to the set of things you can look forward to when you are feeling down, for a quick mood boost. It is a list of all the things that you enjoy doing. Some examples of these are:
- Taking a good bath.
- Playing with a pet.
- Listening to music.
- Watching your favorite show.
Try and get involved into anything that makes you happy. This will help you overcome depression in the most easy way.
What are the Other Ways to Deal Depression?
Here is a list of the other ways that help heal mental health:
There are many people to whom anti-depressant medications are prescribed by the psychiatrist. The road that leads to you finding the perfect medication that works best for you might require a series of trials. The early days of taking the anti-depressant could be difficult. Hence it is suggested to keep in touch with the doctor for dealing with the side effects if any.
Cognitive Behavioral Therapy (CBT)
The Cognitive Behavioral Therapy is suggested to the people who show mild to moderate symptoms of depression. This therapy basically involves talking you out of depression. It helps to alter the ways a person behaves and thinks. Maximum people who suffer from mild symptoms of depression are said to become cure of it with this therapy.
Electroconvulsive Therapy (ECT)
The Electroconvulsive therapy includes applying small electric shocks in certain areas of the scalp of a person. This is one of the safest treatments that are suggested by the psychiatrist to the people suffering from severe depression. The treatment is done under the administration of an anesthetist and a psychiatrist.
Depression is one of the most difficult things to deal with. Although, the people who suffer through this might really find it difficult to get up and talk to someone regarding how they are feeling, getting help never shows a sign of weakness. If you tend to realize that depression is taking a toll on you, then it is always best recommended to get medical help. If you come across someone who is suffering from depression help them get over it.
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