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defeating depression

Defeating the Silent Killer: Six Ways to Overcome Depression

February 18th, 2022

Depression is a mental health disorder characterized by feelings of severe dejection and unhappiness in a person. Consequently, it makes one lose interest in activities they had previously enjoyed and relished doing as well as affect their productivity and general wellness.

Intense bouts of sadness that span beyond 2 weeks can be diagnosed as depression, but it’s advisable to get a proper diagnosis from mental health professionals.

 

Effects of Depression

  • Intense bouts of sadness
  • Prolonged feelings of hopelessness and helplessness
  • If left unchecked, it could lead to risky habits like drug or alcohol addiction
  • Low self-esteem
  • It affects productivity at work or school
  • Some depressed people become antisocial and tend to cut people off
  • Negative thoughts
  • Unusual eating and sleeping habits

 

How Can You Overcome Depression?

 

1.     See a therapist

Depression is not child’s play; you can’t snap your fingers and wish it away. Depression could go on for years, disrupt one’s entire life, and derail one from set goals.

So, rather than keep to yourself and shut out the world or try to fight it on your own, it’s better to see someone who specializes in helping people deal with depression.

Sometimes, the doctor might prescribe some medications, techniques, and supplements that would help you manage your depression better.

So, if you think you’re depressed, endeavor to turn on your phone’s location and search “mental wellness center near me.” Go to the nearest one and speak with a licensed therapist.

 

2.     Set goals

One of the feelings associated with depression is the feeling that one cannot accomplish anything.. They’re usually accompanied by various depreciative thoughts like, “Nothing I try ever works out”, “I don’t deserve this or that”, “I am not worthy of this”, “No one can love me,” et cetera. Someone constantly thinking such thoughts will only sink deeper into depression.

So, a counter-strategy is to set small goals that you can easily accomplish for yourself and then go ahead to accomplish them. It could be something as simple or basic as washing the dishes, doing the laundry, learning a new instrument, learning to drive, joining a sports team, et cetera.

This gives you a sense of accomplishment and keeps you busy at the same time.

 

3.   Exercise constantly

Exercising temporarily increases your body’s production of the feel-good chemicals called endorphins. You don’t have to necessarily go to the gym and lift weights to lift the depression off your chest. Routine walks or jogging around your neighborhood would help a lot.

Doing this constantly would go a long way in helping your brain reconfigure itself in positive ways that would naturally reduce your depression.

If you don’t want to do it alone, you can consider visiting a community health center in your neighborhood and joining a yoga class. Yoga also helps to relax the muscles and clear the mind of disruptive thoughts.

 

4.    Challenge negative thoughts

Whenever you feel assaulted by negative thoughts, replace them with positive ones. Repeat positive affirmations to yourself every day.

Instead of “I’m worthless, ” say, “I’m an amazing and a wonderful person!”

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Instead of “I’m ugly,” say, “I’m beautiful just as I am. My flaws are part of what makes me human.”

Instead of “No one will love me,” say, “I deserve to be loved and respected. I’m worthy of happiness!”

Repeat positive affirmations to yourself constantly and in time, your mind will drift.

 

5.     Find something new to look forward to

Depression also comes with restlessness and a sense of chaos all around you. For some people, when they’re depressed, it’s hard to focus on something. They don’t even want to do anything at all.

Break this cycle! Force yourself to take up something new and exciting that you haven’t done before. Doing this would take your mind off negative thoughts and make you more productive.

It would be hard, but it’s definitely worth the try. You could pack your bags and travel, plan a picnic with friends, go on a blind date, learn a craft out of your line of work. Just anything different that keeps you out of your comfort zone.

 

6.     Sleep

One of the activities that reinforce depression is not getting enough sleep. Take care of everything that might hinder you from getting a good night’s rest and try sleeping early. You’ll feel refreshed when you wake up and that makes for a better state of mind, clearer thoughts, and more will to focus.

 

Final words

Don’t hesitate to reach out to us immediately if you think you’re depressed or know someone who is.

 

 

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