The more a person knows about depression, the more empowered they will be to find a treatment that works for them.
It can be helpful to learn about depression in general, including its causes and symptoms.
It is also important for people to get to know their own symptoms and warning signs so that if they are feeling worse, they can identify this.
Knowing what prompts depressive episodes can help people avoid or manage triggers, which may reduce future depressive episodes.
Educating friends and family members can also help, as loved ones can watch out for warning signs and be supportive when a person is having a difficult time.
2. Talk to someone
Reaching out to loved ones can help people get through difficult times. Simply talking about what is happening can help. Also, connecting with others helps reduce feelings of loneliness and isolation.
If it does not feel possible to talk to a friend or family member, people may wish to join a support group or see a therapist.
3. Keep a journal
Keeping a journal is a powerful strategy for fighting depression. Writing down thoughts, feelings, and problems can allow individuals to identify patterns, triggers, and warning signs relating to their depression.
It can also give people perspective on particular issues and help them generate solutions.
Writing things down can be especially helpful before bed, especially if distressing thoughts are hindering sleep.
If people do not feel comfortable keeping a journal due to privacy concerns, they can destroy the paper afterward. Some people find the act of writing itself cathartic.
Another journaling option is to make a list of things for which a person is grateful. Researchers noted positive effects on the brain in people who kept such a list. People sometimes refer to this as keeping a gratitude journal.
4. Connect the body and mind
People who treat the mind and body as separate entities may have a more careless attitude about health and well-being than those who connect the two.
Many alternative practitioners believe that connecting the mind and body is essential for overall physical and mental health.
5. Spend time relaxing
Feeling stressed and overwhelmed contributes to feelings of depression. Taking time out to relax can mitigate some of the effects of stress and help restore a person’s energy.
Every day, try scheduling at least a few minutes of relaxation time. Relaxing means different things for different people. Some options include:
taking a bath
watching television
gardening
being outdoors
reading a book
saying no to unnecessary commitments
6. Set goals
Setting goals and targets can sometimes help when a person is feeling demotivated.
However, it is important to make sure that goals are achievable, specific, and realistic. People may also wish to set a time frame around achieving each goal.
For example, instead of saying, “I will start to exercise more,” a person can make specific, actionable goals, such as, “I will go for a 15-minute walk tomorrow morning before work.”
Breaking down larger goals into smaller steps using these same principles can also help when a person is going through depression.
For example, instead of planning to clean the kitchen, decide to empty the trash, and fill the dishwasher. Once those tasks are complete, a person can choose to set more if they feel up to it.
Summary
Depression is a treatable mood disorder. People can recover from depressive episodes with lifestyle changes, coping strategies, talk therapy, or medications. For most people, a combination of these methods is necessary.
It is vital to see a doctor if symptoms of depression persist for 2 weeks or more. A doctor can provide a diagnosis and recommend a treatment plan.
To maintain recovery from depression, it is essential to treat mental health in the same way as physical health — by working on it on an ongoing basis.
Answers & Comments
just pray lng everything will be okay:)
Answer:
1. Learn about depression
The more a person knows about depression, the more empowered they will be to find a treatment that works for them.
It can be helpful to learn about depression in general, including its causes and symptoms.
It is also important for people to get to know their own symptoms and warning signs so that if they are feeling worse, they can identify this.
Knowing what prompts depressive episodes can help people avoid or manage triggers, which may reduce future depressive episodes.
Educating friends and family members can also help, as loved ones can watch out for warning signs and be supportive when a person is having a difficult time.
2. Talk to someone
Reaching out to loved ones can help people get through difficult times. Simply talking about what is happening can help. Also, connecting with others helps reduce feelings of loneliness and isolation.
If it does not feel possible to talk to a friend or family member, people may wish to join a support group or see a therapist.
3. Keep a journal
Keeping a journal is a powerful strategy for fighting depression. Writing down thoughts, feelings, and problems can allow individuals to identify patterns, triggers, and warning signs relating to their depression.
It can also give people perspective on particular issues and help them generate solutions.
Writing things down can be especially helpful before bed, especially if distressing thoughts are hindering sleep.
If people do not feel comfortable keeping a journal due to privacy concerns, they can destroy the paper afterward. Some people find the act of writing itself cathartic.
Another journaling option is to make a list of things for which a person is grateful. Researchers noted positive effects on the brain in people who kept such a list. People sometimes refer to this as keeping a gratitude journal.
4. Connect the body and mind
People who treat the mind and body as separate entities may have a more careless attitude about health and well-being than those who connect the two.
Many alternative practitioners believe that connecting the mind and body is essential for overall physical and mental health.
5. Spend time relaxing
Feeling stressed and overwhelmed contributes to feelings of depression. Taking time out to relax can mitigate some of the effects of stress and help restore a person’s energy.
Every day, try scheduling at least a few minutes of relaxation time. Relaxing means different things for different people. Some options include:
6. Set goals
Setting goals and targets can sometimes help when a person is feeling demotivated.
However, it is important to make sure that goals are achievable, specific, and realistic. People may also wish to set a time frame around achieving each goal.
For example, instead of saying, “I will start to exercise more,” a person can make specific, actionable goals, such as, “I will go for a 15-minute walk tomorrow morning before work.”
Breaking down larger goals into smaller steps using these same principles can also help when a person is going through depression.
For example, instead of planning to clean the kitchen, decide to empty the trash, and fill the dishwasher. Once those tasks are complete, a person can choose to set more if they feel up to it.
Summary
Depression is a treatable mood disorder. People can recover from depressive episodes with lifestyle changes, coping strategies, talk therapy, or medications. For most people, a combination of these methods is necessary.
It is vital to see a doctor if symptoms of depression persist for 2 weeks or more. A doctor can provide a diagnosis and recommend a treatment plan.
To maintain recovery from depression, it is essential to treat mental health in the same way as physical health — by working on it on an ongoing basis.