How To Get Rid Of Depression: Top Tips To Deal With Depression
“When you’re lost in those woods, it sometimes takes you a while to realize that you are lost. For the longest time, you can convince yourself that you’ve just wandered off the path, that you’ll find your way back to the trailhead any moment now. Then night falls again and again, and you still have no idea where you are, and it’s time to admit that you have bewildered yourself so far off the path that you don’t even know from which direction the sun rises anymore.”
– Elizabeth Gilbert
Do You Know How To Deal With Depression: In our daily life, we frequently come across situations when we feel helpless, feel low on confidence, and are enveloped by a strange sadness. In this state of mind, one does not get good sleep; there is no desire to eat; one does not want to speak to anybody. If you observe any of the above symptoms, you need to stay alert because these are the beginning signs of depression.
If these symptoms and state of mind stay for too long, it can lead to major depression whose symptoms are – lack of concentration, not able to pursue even your favorite activity, not able to enjoy the company of loved ones, feel tired quite soon, etc.
According to a report by WHO, 265 million people in the world suffer from major depression. This includes both men and women. Persons aged between 15 and 44 are more prone to depression and there is a probability that by the year 2040, deep depression may be the largest disease in the world. Even today, if there is one such ailment after heart disease that troubles the majority of people, it is depression.
Do You Actually Know What Is Depression
Depression is a mental disease in which our state of mind is totally in despair. A person feels sad and is not enthusiastic to do any work. He is not interested in conversing with anyone and even if he does, his words reflect his gloom and despair. Such a person lives in the shadow of negative thoughts. He does not have the ability to think positively and make the right decisions.
Such a person is unable to face even the ordinary challenges of life and takes a step back when faced with them. Depression occurs also because of the malfunctioning of neurotransmitters in our body. This also causes the symptoms listed above. One of the causes of depression is that we do not have the right perspective about life.
As a result of that, whenever we taste failure in the external world, we subject ourselves to such tension that we begin to doubt our own abilities and successes. We begin to become more and more pessimistic, thus leading to depression. Overcoming depression and anxiety is a difficult task if not impossible. There are no hard and fast rules to overcome these. We will discuss a few things that will help you to get out of its trap.
First Find Out The Appropriate Reason Behind Your Depression
It’s very difficult to come out once you fall into depression as it requires a great amount of mental strength. But before seeking out treatment for your depression, you have to find out the exact reason behind this strange sadness. If you find it hard to do it yourself, you can take the help of a close friend, a family member, or a therapist.
In most cases, the main sources of depression are some real or imaginary problems like unemployment, isolation, financial disaster, relationship breakup, etc. The problem has been solved a half when you pinpoint the problem and write it. Now you need a strong will and a good plan to solve the problem completely. And never lose heart as success is ahead.
1. Learn How To Stop The Influx of Negative Thoughts
Do you know what is the biggest reason behind most depression? – It’s Negative Thinking. Stop the negative self-talk. It is found that depressed people tend to see the world in a negative way. When things go wrong they blame themselves and when they go right, they put it down to luck. Monitor your inner negative talk and never take your thoughts seriously when you are feeling low.
If we have to gain control over situations that give mental tension to us, we have to correct our ways of thinking and living. If our thinking is on the lines of optimism, novelty, and creativity, we will never ever be prone to depression. In fact, we will develop such a strong state of mind that we would be able to help those suffering from depression.
To achieve this we need to direct our thinking towards higher ideals. This is possible when we include the study of noble thoughts as a compulsory part of our daily routine. Keep yourself busy, give no time to your brain to think anything negative. Anything that costs you peace of mind should be snapped out. You have to live this life and you know it better.
Stop ruminating on everything because you have to ignore some things to lead a healthy life. Be positive. Train yourself to think positive and behave positively. Positive thinking attracts positive events. Positivity in thoughts will give you confidence, an attractive personality, and charm. Positive thinking will turn your problems into opportunities of tomorrow and experiences that bring wisdom.
2. Turn Unfavorable Situations Into Favorable
Depression isn’t a straightforward response but a mental situation like being lost in a desert surrounded by a sand storm in which you find yourself helpless. People get depressed only when the reality doesn’t match up to their expectations. The unfavorable and unwanted situations in personal and professional life are a great reason behind most cases of depression.
Whenever people find a situation too difficult to face, or without any solution, stress starts to build up in their life. For example – Steady work pressure in your job to complete the deadlines or regular late-night study to perform well in examinations. But, No matter what happens to you in your life, you alone have the capacity to choose your response to it.
When you form the habit of searching for the positive in every circumstance, you, somehow find the solution to get out of the most puzzling problems. Whatever challenges you’re experiencing now are all temporary. They, too, will pass. Prepare your mind to accept change and look for possible solutions instead of draining your energy into worry and stress.
3. Kick Toxic People Out of Your Life At Once
Man is a social animal and except few monks and ascetics, almost every human being has to live his whole life within the boundary of human society. And like other things in nature this human society is also full of good and bad people. Not every person is good here and not every person is bad in this world. You have to be very careful and selective about choosing people in your life.
Take the utmost care when you choose a person as your friend or a lifelong companion because they are the people who are going to share the most valuable things of your life. They are the people who will create a lasting impact on your personality, character, and life. Always keep yourself away from toxic people. They are a kind of maniac, ‘the energy suckers’.
Their whole focus is on themselves. Every relationship for them is just to fulfill their own petty wishes. They overlook others’ benevolence and contributions. They spread the negative feelings of dishonesty, hatred, lies, pain, and selfishness, wherever they go because they are the moving source of these emotions. If you don’t disengage yourself from them, soon your own life would be filled with these toxic emotions.
4. Consult A Therapist And Take Medicines
Generally, more than 90% cases of depression are lifestyle-generated. A hectic and disorganized lifestyle creates a lot of problems in your personal as well as professional life. But its most severe impact lies on your mental health. If you could live a balanced lifestyle you can easily treat this type of depression. In rare cases, when persistent depression or a physical injury of the brain modifies the chemical structure of your brain, you need to consult a doctor or therapist.
If some of the depression symptoms severely affect the daily life we recommend you to visit a Physician. They may prescribe you antidepressant medications that help you regulate the hormones in your brain. But remember, Never ever switch or stop taking antidepressant medications without consulting a physician as it could result in serious health and mood issues.
Always seek professional help when in doubt as you may need both a psychiatrist and psychologist/therapist. Religiously take medication that is prescribed and keep a medication journal to note even the smallest things about anything you believe the medicine has attributed to the reaction.
Lose The Shackles of Bondage With The Power of Routine
Please understand there is no magic pill that will make your depression disappear overnight. Depression while categorized as a mental illness in most sufferers has several physical components. That is part of what makes the battle so difficult. If you wish to keep yourself away from the grasp of depression, you have to follow a Schedule that brings positive changes in your personality as well as in your life.
Only after doing that you will be able to kill your depression. You have to inculcate some good habits in your behavior and must practice them on a daily basis because when routinely performed, these little acts pile one on top of another to eventually produce an abundance of inner strength. It is a proven fact that maintaining a healthy and regular routine is immensely helpful for people fighting depression.
5. Leave Unhealthy Lifestyle As Early As Possible
An unhealthy and irregular lifestyle is considered the second biggest reason behind all types of depression. When you deeply notice this universe you find out that how everything is arranged in a beautiful and meaningful pattern. The Sun rises and sets at a precise time. Planets are moving ahead in their specific orbits. Everything in this nature including Earth, Trees, Air, and other elements follows a definite schedule.
But we humans deny any rule, schedule, or timetable. We deny discipline, punctuality, good habits, and much more. We only do whatever we like and whenever we want to do it. But remember, when we deny orderliness in our life, we also deny the beautiful gifts of life.
This is the universal law of nature that ‘We only get what we really want and what we deserve’. We want the resources that bring happiness but not happiness itself; we want a lack of restrictions, but not freedom; we appreciate the traits of character but do not want to imbibe them. That’s the reason, in the end, we only get what we deserve.
When we lead an unhealthy lifestyle, we prepare ourselves to welcome the pain and grief that are waiting for us in near future but when we work and live in harmony with nature, our life becomes so much simpler and meaningful.
6. Eat Healthy For A Robust Body And Mind
If you want to stay healthy you have to eat healthy and it is especially important for depressed people. Because what you eat has a direct impact on the way you feel. It is an age-old saying that what we eat, our mind becomes alike. So develop good eating habits and eat a healthy, mood-boosting diet. Good eating habits mean knowing what to eat, when to eat, and what to avoid. We will briefly discuss these key points.
Aim for a balanced diet of low-fat protein, complex carbohydrates, fruits, vegetables, and whole grains as they have high nutritional value and an easily digestible nature. Fruits like almonds, walnut, apple, and fig are highly beneficial in depression. Eat omega-3 fatty acid-enriched foods and minimize sugar and refined carbs.
You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these “feel-good” foods quickly lead to a crash in mood and energy. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, saturated fats, and foods with high levels of chemical preservatives or hormones (such as certain meats).
Also, eat at regular intervals. Some people with depression don’t feel much like eating. Some may overeat. But, remember what you eat affects your mood and energy. Don’t skip meals. Even if you don’t feel hungry, eat something light and healthy. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
7. Sleep Well To Recharge Your Tired Body
It is an established fact that sound sleep is a sign of good health. Sleep and mood are intimately related. People with depression often have noticeable sleep disturbances — they either sleep too much or not enough. Some studies on depressed people show that usually 90% of people with major depressive disorder experience sleep disturbances.
Try to get into a healthy sleeping routine. Get enough sleep. Keep a balance with not too little and not too much sleep. Usually, 6 hours of peaceful sleep is considered good by physicians. Try to sleep before midnight and wake up before sunrise. Clear up your mind before you sleep, put things to tomorrow and just relax and sleep.
Get up at the same time every morning and avoid sleeping during the day. Staying up late one night and then sleeping in excessively the next day is a sure-fire way to feed depression. Also, don’t try to solve problems late at night when your brain is half-asleep. If you follow all these practices daily it will charge up your body for the next day.
8. Do Exercise, Yoga, And Walk Into The Nature
We all know an active life is the secret of a healthy life but when you’re depressed, just getting out of bed can seem like a daunting task, let alone working out! But exercise is a powerful depression fighter and numerous research studies show that regular exercise can be highly effective in relieving depression symptoms. You should include Morning walks, Exercise, and Yoga in your daily routine to get a large influx of positive energy.
Wake up early in the morning and take recourse to nature. Nature, like a mother, is ever ready to support you. Go out and feel the ambiance of refreshing nature. Greenery with colorful flowers will welcome you. Majestic sunrise and sunset are for you. The chirping of nest-going birds will bid you farewell in the evening. You will no longer feel depressed.
Exercise daily. Ride a bicycle or go swimming or play tennis or jog. There are thousand other things you can do to keep yourself fit. Building muscles by gymming is not the only way to be physically fit. Regular exercise has been proven to reduce stress, ward off anxiety and feelings of depression, boost self-esteem, and last but not least it improve sleep.
Yoga, pranayama, and meditation increase mental strength and self-confidence. Yoga is an extremely effective way to unlock your reserves of vitality. Yoga not only rejuvenates your body, it completely focuses your mind. In conjunction with sleep and exercise, this is one of the best ways I’ve found to cure depression and lead an amazing life.
Spend Quality Time With Your Family, Friends & Loved Ones
If you’re experiencing depression, you may feel like you want to withdraw socially and keep to yourself, either because of low self-esteem or a lack of interest. But do not keep yourself in isolation and cut away people from your life. This only makes situations worse, even leading to grave consequences. It is always better to have such a person with you who genuinely cares during this unstable state of mind.
9. Enjoy The Company of Friends And Family Members
Usually, depressed people are habituated to loneliness but this loneliness is very dangerous for their overall health. You need to remember that your social circle affects your whole life. Learn about the hidden power of every single person around you. Spend quality time with whoever makes you happy. There is always someone willing to listen and help. You must find someone that knows how to deal with this and that can help you.
Allow yourself to lean on loved ones when you need them. Friends and family can help you feel better about yourself when depression brings you down. Talk to your parents, friends, partner. Know that they will be there for you despite any situation. Talk to them about how you feel, what you need, and what you want to do.
Because, in the end, they are the only people who would stay. They are the only people who genuinely want you to be happy. If you are away from them, consult a counselor, and don’t be afraid to share your problems with them. Talk as much as you can as talking to someone really helps a lot.
If you do not have a close one or do not want to share with them, then call on any of the dozens of helpline numbers out there and talk about your feelings whenever you feel like it. Do not sit idle, do some work to busy yourself even if you do not want to do it. You can support your family in completing household chores like doing the dishes or paying bills. It will refresh your mind.
10. Go Out And Work Passionately With People
Don’t stay at home always. Start working and try to socialize with people. Always be busy with a regular work schedule and creative activities because an idle brain is a devil’s workshop. It causes overthinking and depression. Spend your spare time with colleagues, at the office, during lunch hours. Bring humor in life. Cut jokes. Express your suppressed emotions and feelings to someone and talk about your problems with one of them.
Although this doesn’t necessarily fight off feelings of loneliness, having a social support network can definitely help with beating feelings of depression. However, this does mean engaging with people, sharing your story, and seeking support. People love to help and support others in the right context.
When you have no time to spare, you have no time to overthink and be depressed. If you don’t have a job, find one which you like. You can even join an NGO or any Voluntary organization. Help people, be good. Don’t share your story just to seek sympathy. Let them accept the person who you are. A new person in you will evolve from here.
11. Play With Nature, Kids, Or Your Pet
However, it is rare but if you do not have a good friend or companion who could support you during this gloomy phase you can find a great pal in form of mother nature. Nature has a powerful influence on depression and research suggests people who spend time in nature have improved mental health. You can start practicing gardening in your home or plan a weekend hike to mitigate the bad memories of the past.
If you have babies or kids in your home or in your neighborhood, you must seek their company to beat your depression. Children are the living model of passion, energy, and joy. When you accompany them, positive vibes emanating from their existence will also go through you. Play with them, cuddle them, and talk with them. You will soon forget your depression in their vicinity.
If you are lucky to have a pet, play with them. Pets help relieve a person from depression by reducing tension and stress and also by improving the mood of the owner. Depressed people should keep pets because animals make deep and unconditional bonds with people. A pet dog especially brings psychological benefits almost immediately to its new owner. Similarly other pets such as a cat influence humans in a very positive and constructive way.
12. Start Travelling To Refresh Your Mood
Travelling, also, could be the best way to escape depression. Taking a gap from the normal routine and lifestyle will help to tackle depression because it’s all about the mentality limitations and similar kinds of thoughts and people that we see in everyday life. Plan a small trip, which you have been ignoring for a long time. It need not be a costly one, but something which could take you out of this place, and please don’t carry your metal baggage.
Give time to yourself. Talk to strangers and you yourself will witness that the earth is such a nice place to be. Go somewhere you have never been before. We will suggest you go to some hill station or a historic place alone. It will help you in self-exploration and you will have a feeling of being independent.
Do Something That Could Lighten Your Mind And Heart
Keep yourself Busy. Depression arises from boredom. The more you have leisure time, the more chance of getting back and regretting oneself. You have to become active and must indulge yourself in the activities that could lighten your mind and heart. It would be best to spend your time on creative stuff and involvement in the social clubs that make you involved.
13. Be Creative And Express Yourself
With depression, your creativity and sense of fun may seem blocked. But you have to become enthusiastic enough in expressing your creativity to kill this enemy. Continue your hobbies or pick a new one. The possibilities are endless and who knows where it will take you. Choose something that attracts you. There are numerous like Dancing, painting, piano, guitar, writing, gardening, blogging, journalism, and many more.
You can do a million other things that will keep you involved and give you peace of mind. Devote your time to your hobby. Make time each week to do something that you really like. Do it regularly, become skilled in it, and enjoy these little moments of happiness!
A personal note here – I happen to know a person who started landscaping just because she wanted to come out of her depression. Today she is a proud owner of a terrace garden and is one of the cheerful members of her community.
14. Notice Good Things Everywhere
Please, don’t take life so seriously. Have a light-hearted and easy attitude. Depression affects a person’s outlook. Things can seem dismal, negative, and hopeless. To shift your view, make it a goal to notice some good things every day. The more you notice what’s good, the more good you will notice. Learn to stay positive – this is the most important thing that our generation is missing.
We have stopped thinking positively and as a result, we don’t even feel confident. So try to look at at least three positive things in every difficult situation. Also, limit your social media presence. We know leaving it completely is not a viable option but try to avoid it as much as possible.
People only display the best sides of their life on social media. It’s only a mirage. It could bring you down and you may feel bad about yourself. Instead, talk on the topics of common interests. Take an interest, in life and the world. You may even watch good programs, on TV, with your family.
15. Find The Work You Enjoy
Just close your eyes and imagine what will it feel like, when you get out of this depressing phase. Ask yourself what really makes you happy even during the depression and try to incorporate those things into your life as much as possible. Do things that make you feel good. Think of feeling good physically, emotionally, and spiritually. It may require exercise, meditation, dancing, and keeping a positivity journal.
Spend time alone doing activities you love or take yourself on a fun outing such as going to the movies or even going out to eat, whether it be pizza or your favorite dessert. Watch funny and inspiring movies, and listen to motivational songs. But whatever you do, don’t forget to take advantage of alone time and use it for pleasure!
16. Read Motivational Books
We are what our thoughts have made us; so we have to take care of what we think. The greatest problem with depressed people is – their continuous negative thinking pattern. They slowly become slaves to negative thoughts. If a depressed person wishes to heal himself, he has to overpower this army of negative thoughts and a book is the best medium to do it.
Good books are the best friends of humans. By reading good books, our brain gets a continuous inflow of novel thoughts and we will be able to do self-analysis and determine if we are moving in the right direction. But don’t read just anything. You must be very selective about what you put into the garden of your mind. It must be immensely nourishing. You can easily find the list of good books in this post.
Develop A Spiritual Lifestyle To Get Out of Depression Soon
Depression is what drains your hope and makes you spiritually demoralized. Suffering from Depression is draining. It sucks out all your energy. It makes you feel empty and alone. There is a void inside you. No amount of external love, care, validation, happiness can fill that void. What you need to do is start filling that void with self-love. And the best way to do so is to follow a spiritual lifestyle.
17. Go To Temple, Church, or A Place of Your Choice
Surrender to God or any Superpower as per your choice. It will make you mentally strong and confident. Regular prayer will help a lot in this purpose. Modern researchers have proved it scientifically. Prayer is a form of contemplative practice, just like meditation. It is not actually ‘meditation’, but it can lead to meditation.
While you pray, believe that all your problems are already gone, and have faith. In addition to this, we could include regular worship as part of our daily routine. The object of worship is to experience the proximity of Almighty because of which our personality is endowed with divine qualities.
When we call out to God with a heart filled with devotion, we establish a link between us and the divine consciousness through which all our doubts and despair automatically vanish. There are numerous instances in history when people succeeded in overpowering the most puzzling and terrible circumstances only with the grace of God.
18. Chant God’s Name And Cleanse Your Mind
Chanting the mantra at morning, noon and night is immensely beneficial in spiritual development. If you practice it daily it will be highly effective in keeping you focused, strong and happy. A mantra is nothing more than a collection of words strung together but its deep influence in creating a positive effect on the human psyche is incredible.
In Sanskrit, ‘man’ means ‘mind’ and ‘tra’ means ‘freeing’. So a mantra is a phrase that is designed to free the mind. Mantras accomplish this objective in a very powerful way. You should also attempt to cleanse your mind and intellect from the emotions of greed, lust, pride, and anger as they are the real culprits behind our misery.
19. Show Some Generosity By Helping Others
When you become detached mentally from yourself and concentrate on helping other people with their difficulties, you will be able to cope with your own more effectively. Involve in a charity of some sort. Helping others will make you feel good about yourself. Seeing someone else smile because of you is the greatest feeling there is. We as a race, should help each other, laugh together, and love each other. Let’s help the underprivileged and do our bit in making the world a better place.
Join a local animal shelter or help out at the old age home. It will make you humble and will make you feel like you belong somewhere. Listening to the problems of others, sometimes help us solve ours. Working for little kids and old people who are suffering will give you the strength and courage to fight your battle. It will also give a broader perspective on life. These are the few things that help me, maybe it will help you as well.
20. Finally Never Lose Hope
Depression is a battle you have to fight yourself. Never lose hope even if you find yourself helpless sometimes. Remember that God gives his greatest battles to fight, only to his bravest soldiers. Nothing is impossible in this world. When there is a will there is a way. Every problem has its solution. Only we have to find it. If a man, having no limbs or sight, can fight the battle of life successfully, why we can’t with all of them?
If all the people live and face life boldly, Why we cant? If everybody can, Why we cant? Of course, we can, you can and we all can. Keep it always in mind. Say to yourself, thousand times a day – I am not weak…I am not alone… God is with me and he will do everything which will be good for me. He is watching me, He will let me bend but never let me break. By saying these words repeatedly, you will gain confidence.
How To Deal With Depression: Final Words
Looking at the state of depression and hopelessness that the present generation of youth is facing, it becomes imperative for us to ensure that the next generation does not go through the same. We should teach our children how to imbibe a healthy lifestyle – both physically and mentally. We should also prepare their minds such that whenever they are faced with depressing and tense situations in life, they should be able to emerge out of them successfully.
Life holds great surprises and anybody can face any kind of situation at any time. Hence if we are not even aware of certain situations and are faced with them, we could become frustrated, worried, and scared to handle them and hence become prone to depression.
Overcoming depression is a tremendous battle and for each person this battle is different. Experiment to discover what works for you. And journal everything you have done because depression has a sneaky way of popping back up and requiring another battle. Say no to depression!!!
“Today you may seem like a failure but one day you will become successful. You just need to have faith, you just need to hold on for some more time and the storm will be over…”