Depression can be caused by feelings of worthlessness, sadness and lack of hope.Depression is not the same as being in a bad mood or bad week and it can prevent you from enjoying your life.You can take control of your depression and be on the road to recovery by increasing social support, changing your thinking, increasing your physical health, and cope healthfully, even though it may be difficult to imagine achieving previous feelings of happiness.
Step 1: You can talk to a therapist.
A therapist can help you work through the issues you are going through.A therapist can help educate you about your depression, which is an important component and has been shown to reduce depression.If you don't like traditional therapy, look for different variations.By combining the talk-based therapy of a counselor with an activity based approach to help you overcome your depression, animal, art, drama, and music therapy all work.Ask friends or family to recommend psychologists.You might be surprised by the number of people you know who visit a counselor.Asking someone you trust can make it more likely that you will have a quick recovery.
Step 2: Make time for people who are positive.
Social support can help you deal with stress in your life and get out of a depression.Negative thoughts that lead to depression can be reduced by support from others.People who make a positive impact on your daily functioning are your friends, family members, or coworkers.Are they positive?Do you like their company?Is it possible to go out and do things with them?You want to spend time with these people.One or two times a week, make plans to go out with a friend.It could be as simple as grabbing coffee or lunch, or taking a day trip to a new city.You can just get out and do what you want.You can distance yourself from people who are not supportive of your disorder.Spending time with them will make it harder to feel enthusiastic about your recovery.Make big plans for the future.A camping trip or a short vacation can take place a few months down the road.You can have exciting events on the horizon that will be even more enjoyable once you've recovered.
Step 3: Give and get physical contact with one another.
The release of brain chemicals which increase happiness and are linked to a decrease in depression can be achieved through physical touch.You can use physical touch to help reduce your depression.You should hug a friend.Hold your hands up.Pet your dog or cat.
Step 4: Think in a positive way and be realistic.
Depression is characterized byminating over bitter and negative thoughts.You get stuck thinking the same things over and over again.It can take time to make changes to stop negative thoughts, but persistence can make a big difference.Write all the bad thoughts down.It may seem like you don't have a lot of negative thoughts, but keeping a list of them all can give you a good reality check.It is possible to identify unproductive thought patterns that contribute to depression by seeing the amount and content of the thoughts.Next, make a positive or more logical thought for each negative thought you wrote.I will think of myself as unique and beautiful, instead of being ugly.I don't have to conform to a standard of beauty.Turn around your thinking.When you have a negative thought, make a conscious decision to stop it.If you have a negative thought, replace it with a more realistic one.It can make a big difference in your mood and functioning over time, even though it may seem silly or strange at first.If you have a thought like, "I know this is going to turn out badly, but this might not end up so bad," think of other ways of thinking.It could have a positive outcome.
Step 5: Give yourself a compliment.
Positive self-talk helps reduce depression and increase a sense of well-being even if you don't believe it right away.List your favorite physical and personality features.You like the color of your eyes and you like that you're compassionate.You can post it somewhere that you can see it on a daily basis.When you find yourself bringing yourself down, compliment yourself.You can remind yourself of your best qualities by looking at your list.Accept praise from others as true.Simply agree that they are true and take them as such.It is possible that this will help to build your self-esteem back up and make it easier for you and others to compliment you.
Step 6: It is advisable to be open to possibilities.
Depression can make it difficult to take risks or push yourself.It's important to remind yourself that the negative views are a result of the depression and don't reflect the whole of your capabilities.It is possible to take small steps to accomplish your goals.If you want to do what you can, break down larger tasks into smaller ones.Your recovery won't be quick.It will take time to feel better, but it is doable.Think about feeling just a little better today, and how you can make that happen, instead of focusing on the larger task of feeling completely back to normal in several months.It's a good idea to be realistic and avoid being too perfect.If you want to exercise every day for thirty minutes, but miss a few or don't go for long, that's fine.You can work on your goal the next day.
Step 7: There is a negative filter.
Cynical thinking can be a result of a filter on your thoughts.You can only see the bad with this filter.For example, the date you went on last night might only be remembered for an awkward comment you made rather than the rest of the great conversation and kiss at the end.Take the good with the bad.Don't generalize based on a single negative experience.If you struggle with one thing, you are more likely to succeed than not.A single experience is not the end-all for your thoughts and behaviors.If you happen to experience a single event that is more bad than good, keep in mind that many of the other events in the chain have been better than they were.
Step 8: Don't forget your health.
Depression can be caused by poor health.Evaluate yourself honestly and look at your overall health.Take a look at possible health related links to your depression.Changes in sleep, weight, and fatigue are some of the symptoms of depression.If you want to lose weight, exercise, or eat healthier, make a list of your health goals.If you have any health concerns that haven't been taken care of, you should see a doctor.Depression can be caused by medication, substance use, or a medical condition.Make sure you get checked out by a doctor for any other causes of depression.
Step 9: It is a good idea to exercise on a regular basis.
The "runners high" isn't a myth; exercise releases endorphins in your brain which give you a significant mood boost.Exercise is an effective treatment for depression.For thirty minutes a day, aim to raise your heartbeat to 120-150 beats per minute.There are other ways to increase your heart rate.Try swimming, hiking, dancing, playing sports, riding horses, and yoga to burn calories.Light stretching at home or a quick bike ride to work if you don't have time for thirty minutes because of a busy schedule.These can make you feel better.
Step 10: It is a good idea to eat healthy.
Junk food can make you feel sluggish and depressed.Older adults who are depressed eat less fruits and vegetables.Fight this by eating healthy foods.If you want to reduce depression symptoms, eat foods high in Omega 3s two to three times a week.This includes fish, such as salmon, sardines, lake trout, and tuna, as well as walnuts and olive oil.Highly processed foods can be avoided.They are responsible for weighing your body down.Whole foods such as grains, vegetables, and fruits increase your energy.Brain foods can help protect your mind.It is possible to recover from mental illness with the help of food and vitamins.
Step 11: It is better to sleep better.
Depression can be associated with either too much sleep or too little sleep.Although staying up till 1 am and waking up at 11 am may be your thing, having an unorganized or untimely sleep schedule can be contributing to your worsening depression symptoms.The best time to sleep is when it is completely dark outside, as melatonin is a natural hormone that makes you sleepy.Try to fall asleep at the same time every night after it has gotten dark but not so late that you will be spending more time sleeping when it is light outside.Aiming for a sleep around 10 pm is a good goal.It's a good idea to wake up at the same time every morning.Your body will wake up on schedule if you use an alarm first.Before bed, take a break from the bright lights of phones, computers, and tablets.These can make it harder for you to fall asleep in a timely manner.Irregularities in your sleep-wake cycle can be caused by the disruption in sleep you experience if you work a nocturnal shift.On your time off, take naps and get as much sleep as you can.Changing your schedule to daytime hours is possible.
Step 12: Do not use drugs and alcohol.
These are responsible for a lot of health effects and should not be used too much.Alcohol use increases the risk of depression.If you are a current user of drugs or alcohol, you should work with a doctor and a therapist to reduce or eliminate your use.
Step 13: An old hobby can be picked up.
A symptom of depression is a lack of desire to do things.If you want to start them up again, take the initiative.If you used to enjoy reading, playing sports, or hiking, then do those things again on a regular basis.If you find it hard to keep up with old hobbies, you can pick up a new one.You have always been interested in classes that are offered locally.Art classes and adventure activities can help you out of depression.When you have time for them, start doing these hobbies.They may feel boring at first, but over time they will become enjoyable and you will look forward to the times when you get a chance to partake.
Step 14: You need to get outside.
It has been shown that sunlight can help reduce depression.Thirty minutes a day in the sun is all it takes to get the vitamins that it has to offer.You can take vitamins in pill form.You can combine the best of sunlight with the beauty of nature in a park or nature reserve.Growing things outdoors can give you more energy and focus.Exposure to sunlight can help regulate your body's sleep and wake cycles.Exposure can help you to feel more awake during the day and less tired at night.If you live in a place with a lot of gray and rainy days, you might want to consider getting a light therapy box.A lamp that mimics the sun's rays improves your mood.
Step 15: It's a good idea to practice mindful meditation.
Studies show that meditation can help with depression and anxiety.The practice can help you train your mind to not accept negative thoughts as truth.You find a comfortable, seated position during meditation.As you sit and breathe, you try to bring your focus to the present moment, acknowledging worries or negative thoughts but recognizing them as just that: thoughts, not truths.It takes time and practice to meditate.If you're used to worrying about the future, it can take a long time to focus on the present.If you stick with it, it can be an effective treatment.
Step 16: Take care of yourself.
People who care for a plant or pet recover quicker from depression than people who don't.Start a small garden, buy a pretty potted plant, or get a low-maintenance goldfish and take care of it.Being responsible for a small life will give you more reason to be productive during the day.A small plant or animal is enough for you to reap the mental health benefits.If you had been considering buying a pet, now is the time to do it.In order to get in contact with animals without committing to owning one, volunteer at a local farm or borrow a friend's pet.You can reduce your anxiety and depression by spending a few hours a week with an animal.
Step 17: It's time to volunteer your time.
Helping others can help predict well-being and a positive identity.You can spend your time working for organizations that need volunteers.Being a part of the park-cleaning crew or the local food bank will give you the chance to do things outside of your home and make you feel needed.Killing two birds with one stone and volunteering at centers that offer other therapeutic benefits is a good idea.Give up some time to help clear trails in order to get your daily dose of exercise and sunlight all at once.Start small so you don't get overwhelmed at first.You will be less likely to keep it up in the future if you overload your schedule at the beginning.If you enjoy it, you can begin volunteering for an hour or two a week.
Step 18: Relax with relaxation skills.
Taking steps to cut down anxiety in your life is a major factor of depression.Depression, particularly people and work related issues, are related to stressors.If you want to relax, take a bath, visit a spa, or read a book.You can learn progressive muscle relaxation, a technique where you tighten and release one muscle area at a time starting from your toes and up to your face.The tension is gradually released to relieve stress.