While depression is a serious illness, you can fight back against it and win if you know what to do when it strikes. If your depression is severe, however, it’s important to seek the advice of a physician.
Most people with depression have a mild to moderate form, and they can do a lot to help themselves. By using some tips and tricks to get through depressive episodes, you can feel better and look forward to life.
Handling Depression on Your Own
Conquering your depression is possible, so avoid giving in to the fear that you won’t be able to handle it. Success often comes from believing in what you’re trying to accomplish.
People who succeed keep pressing forward, even if they’re scared or things look difficult. They continue to work because they know there are great rewards awaiting them. You can have those rewards, too!
(Listen to the Radio Interview with Claudia Franzosi, MFT, MPEC on Depression here.)
These strategies will help you reclaim your life back from depression:
1. Focus on the positive. Each one of us has something good in this life. Even if it’s only the fact that we’re still alive, it matters! It’s a beginning point to work from. Make a list of everything good in your life. Take time to think about it, and you’ll come up with more than you expect.
- Small things count, too, like the beautiful sunrise you saw this morning or an unexpected smile from a stranger.
2. Know who your friends are. Spend your time with people who share positive attitudes, goals, and beliefs. These kinds of people can help raise your spirits when times are tough.
- If you’re religious, your church is a good place to find supportive people.
- If you’re not a religious person, there are plenty of groups, both online and offline, where you’ll find like-minded, happy, positive, and supportive influences. Search in your community or do an online search for forums with your interests.
- Get involved in a support group for people with depression. These people, like you, are finding ways to conquer their depression.
3. Get moving! Exercise is one of the best ways to feel better. You’ll have more energy and it’s a great mood-booster as well. Start small if you need to, but work your way up to 3-5 times of focused exercise per week.
- With exercise as a part of your regular routine, you’ll feel like smiling again. Your desire to have hobbies, friendships, and life experiences will come flowing back!
4. Pay attention to what you’re eating. A lot of fatty, high-calorie foods can make you feel sluggish. If you’re feeling depressed, these “comfort foods” can make you tired and increase your desire to remain on the couch. Instead, have something healthy like fresh fruits and vegetables. Try eating as many fresh vegetables as you can, including plenty of leafy green vegetables, and stick to organic food whenever you can. Avoid pre-packaged and fast food.
- Avoid changing your diet drastically all at once because that’s more difficult to stick to. Just start making small changes. You’ll be surprised how much of an effect it has on you, and in such a short period of time, too.
There’s Even More You Can Do To Conquer Depression
You can feel better more quickly if you’re dedicated to making changes in your life. These changes can start out small so you feel comfortable making them. For example, if you use positive affirmations each day when you wake up, soon enough your subconscious will believe it and you’ll realize that you really are waking up feeling good.
Say positive things when you wake up, before you go to bed at night, and any time you just need a boost. It may seem strange to you, but your mind just might start to internalize and believe them. In fact, for each negative thought that you catch in your brain, find three positive ones. Feed youself good thought food this way.
These positive statements, or affirmations, can change your life, one thought at a time.
The things you tell yourself often become reality; therefore you can choose to make your reality a good one. Make a commitment today to feeling better and you’ll soon start to see your depression fade away. Of course, ensure you consult with your doctor and health professionals before making any drastic lifestyle changes.
Medication?
Some people choose to use medication as a quicker way to get better. Research shows that medication and therapy together are more effective than either one alone in case of moderate to serious depression. The choice is always yours, and nobody will force you to do anything you feel uncomfortable with. Your therapist can help you understand all options available and make an educated choice.
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