How To Handle My Depression – The page was medically reviewed in October 2021 by Dr Leon Rozevich (MBBS, FRCPsych, MRCGP, MRCPsych), Consultant Psychiatrist and Medical Director at The Priory Hospital, North London.
For many people, struggling with depression is a daily reality. Affecting all aspects of your professional, social and personal life, depression can have a debilitating effect on your daily functioning.
How To Handle My Depression
Fortunately, there are some proven things you can do to overcome the symptoms of depression and continue living a healthy and productive life. With that in mind, we’ve listed the most effective self-help tips, strategies, and tools for dealing with depression.
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Feeling depressed is a bad feeling, and we tend to push negative emotions away. We understand how difficult it is to deal with these feelings, but understanding your emotions can be very helpful in dealing with depression.
Take the time to identify and think about your feelings, as this will help you understand the source of what is causing your depression. Depression is often associated with past events, and sometimes there is no explanation. Either way, knowing these things is part of fighting depression.
Once you better understand why you are depressed, you can take steps to address the problem and improve your overall well-being. Create a support network
When you are depressed, you probably have a tendency to hide and hide your feelings. However, the best approach is to create a support network of friends, relatives or even special support groups that can help you cope with your feelings.
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We understand that talking to someone about your depression can be difficult for you. No matter who it is, it’s best if it’s someone who listens and understands how you feel. Dedicated depression support groups can be a great way to find like-minded people to share your experiences with, either in person or remotely. Look online to see which depression support groups are right for you. Stay connected to the outside world
Socially, you may be tempted to shut down, saying no when friends or family ask if you want to see them. This reaction is completely normal, but attending social events and spending time with other people can help reduce the symptoms of depression and prevent it in the future.
Social media and video calling are easy ways to do this, but if you can do it, meeting in person has the most positive impact. You can try taking small steps before meeting in a public place. Whatever you try, make sure you like what you’re comfortable with. Take care of your physical health
Exercise has long been known to be a great way to fight depression. When you feel better, go outside and get some fresh air. Even if it’s just a short walk in the park, getting outside can benefit your mental health, but you have to do it right. If you must do this, start slowly (perhaps by walking in the garden first), do what you need to do to recover.
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Another important factor in the fight against depression is the quality of sleep. Studies show that 80% of people with clinical depression struggle with sleep disorders. Little things like turning off electronic devices and avoiding caffeinated drinks and salty foods at night can help you sleep better. You may also find that your mood improves throughout the day with better sleep.
Evidence suggests that exercise can be a way to fight depression symptoms because of the endorphins, dopamine and serotonin released during exercise that make us feel better. If you feel good doing so, incorporate exercise into your daily routine. Review your diet
If your response to depression is binge eating or comfort eating, try not to overdo it. Alcohol and recreational drugs are often used to cope with negative emotions, including feelings of depression. You are not alone in responding to emotions this way, but too much alcohol or drugs can make depression worse. You can try some of these simple tips to reduce your alcohol consumption.
Be sure to consult your doctor elsewhere; they can tell you what nutrients and vitamins you need. Challenge negative thinking
Can Depression Go Away On Its Own?
Feelings of pessimism and hopelessness are common symptoms of depression. Described as “thought distortions,” these are irrational or unrealistic thoughts, but you can overcome them if you challenge them in the right way.
Exploring your thought processes is a great way to balance the way you think about situations around you.
This meditation, written and narrated by Priorit therapist Adele Burdon-Bailey, takes 10 minutes a day to ease symptoms of depression.
Eventually, you’ll need a whole set of tools you can rely on to maintain your peace of mind. In the end, you should do what you want to be motivated when you feel down. Some of them have already been mentioned, for example, playing sports or meeting friends. Here are some additional ideas to give you more options the next time you’re struggling with depression:
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Getting support is one of the most valuable ways to deal with depression, and taking care of your own mental health should be a priority. However, evidence suggests that supporting others can be another great way to boost your spirits. The Journal of Happiness Research found that volunteers improve their mental health and experience greater life satisfaction.
Think about how you can give back to your local community through charity or helping someone you know in need. You will benefit from it as much as you help.
For those who have experienced symptoms of depression for a significant period of time, it is wise to seek effective medical treatment for the condition. Although treating depression, self-help can play a big role in reducing symptoms and improving health.
Keeping your mind, body, and spirit healthy can play a big role in your recovery from depression. That’s why we offer a range of health activities and complementary treatments for depression. This may include:
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We will also help you learn about positive lifestyle changes that can be used after treatment to help you recover from depression.
These may include sleep hygiene techniques (techniques you can use to help you sleep better at night), breathing and grounding techniques, mental health exercises, and various coping mechanisms.
We will also teach you the importance of a healthy diet to improve your mental health and reduce your chances of relapse. Don’t retreat from life. Social networking can improve your mood. Keeping in touch with friends and family means you have someone to talk to when you’re feeling down.
Do some physical activity. There is evidence that exercise improves mood. If you haven’t exercised in a while, start by walking slowly for 20 minutes a day.
How To Talk To Friends About Your Depression
Don’t run away from what seems difficult for you. When people feel depressed or anxious, they sometimes avoid talking to other people. Some people may lose confidence in going out, driving or traveling.
For some people, alcohol can be a problem. You may drink more than usual to cope or hide your emotions, or just to pass the time. But alcohol does not help you solve your problems and makes you more depressed.
Some people do not like to eat when they are depressed and are at risk of losing weight. Some find comfort in food and gain weight.
If you are concerned about weight loss, weight gain, or how antidepressants affect your appetite, talk to your doctor.
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When people feel depressed, they may not sleep, wake up late, and sleep during the day. Try to get up at a regular time and stick to your routine as much as possible.
You may consider talking therapies such as cognitive behavioral therapy (CBT) or counseling. You do not need a referral from a GP.
If you are under 18 or need help for someone under 18, find out how to get mental health support for children and young people.
If you want, you can talk to your doctor first. Your doctor can also tell you about antidepressants.
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If you begin to feel that your life is not worth living or that you are harming yourself, seek help immediately.
In this audio guide, a doctor explains what you can do to deal with low mood and depression.
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