Depression and Self-Help

Depression has become a very common disorder in our day and age.

It is most likely that you or a loved one has gone through depression or has experienced depression symptoms at some point in their life. Depression varies from mild cases to very severe cases but every case does hold some of these common symptoms:

• A sudden switch from being very sad to being very calm or appearing to be happy
• Always talking or thinking about death
• Clinical depression (deep sadness, loss of interest, trouble sleeping and eating) that gets worse
• Having a "death wish," tempting fate by taking risks that could lead to death, such as driving through red lights
• Losing interest in things one used to care about
• Making comments about being hopeless, helpless, or worthless
• Putting affairs in order, tying up loose ends, changing a will
• Saying things like "It would be better if I wasn't here" or "I want out"
• Talking about suicide
• Visiting or calling people one cares about

Important Note: Depression is an illness and should be treated with the help of a medical professional. 

Nevertheless there are things you can do to help yourself or a loved one that may be suffering with depression.

Important Note: Recovering from depression takes time and isn’t quick or easy but is very possible. Feeling better takes time, but you can get there if you make positive choices for yourself each day.

How to help yourself

Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better. even just thinking about going for a walk or spending time with friends, can be exhausting. But recovering from depression requires action. And this is the "Catch" The things that help the most are the things that are the most difficult to do. There’s a difference, however, between something that's difficult and something that's impossible.

Start small: The key is to start with a few small goals and slowly take it from there. Even if you do not have a lot of energy, you might have just enough take a short walk around the block or pick up the phone to call a loved one. Reward yourself for making an effort!

1.Connect

On your own, it can be difficult to maintain perspective and sustain the effort required to beat depression, but the very nature of depression makes it difficult to reach out for help.Understand that these feelings are a symptom of your depression and make the effort to connect with the people who care about you. Maintaining emotionally close relationships can be instrumental in overcoming depression. You will soon realize that your loved ones care about you and want to help. It may also be very helpful to create new relationships and make new friends.

• The people you talk to do not have to know how to fix you or your problems. They just have to be good listeners.
• Keep up with social activities even if you don't feel like it. Being around other people will make you feel less depressed.

2.Get Moving 

Major studies show that regular exercise can be as effective as antidepressant medication; physical activity triggers new cell growth in the brain, increases mood-enhancing neurotransmitters and endorphins, reduces stress, and relieves muscle tension—all things that can have a positive effect on depression.

Again, start small. Short, 10-minute bursts of activity can have a positive effect on your mood. Slowly make it a goal to exercising 30 minutes a day which would be more beneficial. You don't have to sign up for the gym if this is not something you like doing. The key is to pick an activity you enjoy, so you’re more likely to stick with it. Even very small activities can add up over the course of a day. Here are a few easy ways to get moving:

• Put on some music and dance around
• Take your dog for a walk
• Use the stairs rather than an elevator
• Park your car in the farthest spot in the lot
• Pair up with an exercise partner

3. Challenge negative thinking

People may say to you “just think positive” unfortunately this is easily said than done. The trick is to replace negative thoughts with more balanced thoughts. Here's how to challenge negative thinking:

• Think outside yourself. Ask yourself if you’d say what you’re thinking about yourself to someone else. If not, stop being so hard on yourself. Think about less harsh statements that offer more realistic descriptions.
• Allow yourself to be less than perfect. Many depressed people are perfectionists, holding themselves to impossibly high standards and then beating themselves up when they fail to meet them. Battle this source of self-imposed stress by challenging your negative ways of thinking
• Socialize with positive people. Notice how people who always look on the bright side deal with challenges, even minor ones, like not being able to find a parking space. Then consider how you would react in the same situation. Even if you have to pretend, try to adopt their optimism and persistence in the face of difficulty.
• Keep a "negative thought log." Whenever you experience a negative thought, jot down the thought and what triggered it in a notebook. Review your log when you’re in a good mood. Consider if the negativity was truly warranted. Ask yourself if there’s another way to view the situation. 

 4. Do things that make you feel good (or used to)

In order to overcome depression, you have to do things that relax and energize you. Also keeping a healthy lifestyle will help you gain back your energy and aid your goal of working your way out of depression. 

• Get just the right amount of sleep. You may be sleeping to much or to little during your depression. Aim to regulate your sleep to 8 hours and to get these 8 hours of sleep during the night time.
• Get some sun everyday. Even if you just have your tea or coffee while sitting outside. Getting at least 10 min of sunlight a day is essential. People who do not get enough sunlight are more prone to experience depression symptoms.
• Relax. Take some time out of your day to relax. You might like using relaxation techniques such as meditation, yoga, or just listen to relaxing music while closing your eyes and taking deep breaths.
• Care for a pet. Taking care of a pet can be very rewarding and animals show us gratitude and love in return. This relationship should not and can not replace human companionship but can offer feelings of joy and companionship.

While you can’t force yourself to have fun or experience pleasure, you can choose to do things that you used to enjoy. Push yourself to do things, even when you don’t feel like it. You might be surprised at how much better you feel once you do.

Pick up a former hobby or a sport you used to like. Express yourself creatively through music, art, or writing. Go out with friends. Take a day trip to a museum, the mountains, or the ballpark.

5. Eat a healthy

When you eat well, you will feel well. It is not a surprise that they say "You are what you eat" .What you eat has a direct impact on the way you feel. 

Aim for a balanced diet of low-fat protein, complex carbohydrates, fruits and vegetables. 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 hormone.

• Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
• 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.
• Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, oatmeal, and whole grain breads can boost serotonin levels without a crash.
• Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.
• Try super-foods rich in nutrients that can boost mood, such as bananas (magnesium to decrease anxiety, vitamin B6 to promote alertness, tryptophan to boost feel-good serotonin levels), brown rice (serotonin, thiamine to support sociability), and spinach (magnesium, folate to reduce agitation and improve sleep).
• Consider taking a chromium supplement. Some depression studies show that chromium picolinate reduces carbohydrate cravings, eases mood swings, and boosts energy. Supplementing with chromium picolinate is especially effective for people who tend to overeat and oversleep when depressed.

Last but not least do not be afraid to seek help. If you feel your depression getting worse and worse, seek medical help. Remember that the negative thoughts are due to an illness called depression. Needing additional help doesn’t mean you’re weak.