Depression is marked by feelings of worthlessness, guilt and reduced ability to enjoy life. It interferes patient's concentrations, decision making and sociability. The common features of this disorder is the presence of sad, empty, or irritable mood, accompanied by somatic and cognitive change that significantly affect the individual's capacity to function.What is the best way to cope with depression?
Draw upon whatever resources you have. You may not have much energy, but you probably have enough to take a short walk around the block or pick up the phone to call a loved one. The tips that follow are based on a comprehensive approach that helps you get support while making lifestyle changes and reversing negative thinking. If you continue to take positive steps day by day, you’ll soon find yourself feeling better.
Reach out and stay connected!
When you’re depressed, the tendency is to withdraw and isolate. Even reaching out to close family members and friends can be tough. Compound that with the feelings of shame and the guilt you may feel at neglecting your relationships.
Ways to reach out
- Look for support from people who make you feel safe and cared for. The person you talk to doesn’t have to be able to fix you; he or she just needs to be a good listener—someone who’ll listen attentively and compassionately without being distracted or judging you.
- Make face-time a priority. Phone calls, social media, and texting are great ways to stay in touch, but they don’t replace good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in lifting the fog of depression and keeping it away.
- Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.
- Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being needed—both powerful antidotes to depression.
10 tips for reaching out and staying connected!
- Talk to one person about your feelings
- Help someone else by volunteering
- Have lunch or coffee with a friend
- Ask a loved one to check in with you regularly
- Accompany someone to the movies, a concert, or a small get-together
- Call or email an old friend
- Go for a walk with a workout buddy
- Schedule a weekly dinner date
- Meet new people by taking a class or joining a club
- Confide in a clergy member, teacher, or sports coach
Do things that make you feel good!
In order to overcome depression, you have to do things that relax and energize you. This includes following a healthy lifestyle, learning how to better manage stress, setting limits on what you’re able to do, and scheduling fun activities into your day.
Do things you enjoy;
While you can’t force yourself to have fun or experience pleasure, you can 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’re out in the world. Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.
- 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.
Develop a “wellness toolbox” to deal with depression
Come up with a list of things that you can do for a quick mood boost. The more “tools” for coping with depression, the better. Try and implement a few of these ideas each day, even if you’re feeling good.
- Spend some time in nature
- List what you like about yourself
- Read a good book
- Watch a funny movie or TV show
- Take a long, hot bath
- Take care of a few small tasks
- Play with a pet
- Talk to friends or family face-to-face
- Listen to music
- Do something spontaneous
Eat a healthy, mood-boosting diet!
What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones (such as certain meats).
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. Aim to cut out as much of these foods as possible.
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.
Omega-3 fatty acids play an essential role in stabilizing mood.
Article by: psychologist Sadia Javaid