Tips for Overcoming Depression
Everything feels like a struggle when you’re depressed, including getting out of bed, socializing with friends, or going to work. Unfortunately, you cannot sit and will yourself to snap out of it. However, there are various things you can do to manage depressive symptoms and improve your mental health. Read on for five tips for overcoming depression.
1. Speak to a therapist
An excellent way to overcome depressive episodes is by seeking therapy. Speaking to a trained therapist about your symptoms, feelings, and the effects of depression can help combat loneliness and give you a professional insight into the disorder. Based on your symptoms, the therapist can recommend dialectical behavior therapy (DBT) or cognitive behavior therapy (CBT)
In cognitive-behavior therapy, the therapist helps you understand how your actions, thoughts, and feelings influence each other. CBT allows you to determine relationships that result in low moods and negative thought patterns and how you can change the connections to improve your overall mental health.
Dialectical behavior therapy focuses on the emotional and social aspects of the disorder. The therapist helps you manage extreme mood swings and unstable emotions. Consider enrolling in Village Counseling & Wellness Center to acquire DBT skills that help you address any emotional reactivities you may be facing head-on.
2. Eat healthy diets
What you consume has a significant impact on how you feel. While some foods will instantly make you feel better, those high in refined sugars can impair brain function and worsen symptoms of mood disorders, including depression, so you should be careful about what you eat. To overcome depression, you should;
- Avoid skipping meals. Eat every three to four hours to avoid feeling irritable and exhausted.
- Eat foods rich in omega-3 fatty acids to boost your moods
- Include leafy greens, beans, eggs, chicken, and citrus fruits in your meals to boost B vitamins
- Avoid depressants such as alcohol
- Limit the intake of stimulants such as coffee and soda
- Consult a dietician for healthy eating guidance
3. Reduce stress
Stress is one of the leading causes of chronic mental illnesses, including depression. Reducing stress can help you manage symptoms of the disorder significantly. Some practical ways to manage stress include
- Avoid stressful situations at work or home
- Talk to friends and relatives
- Indulge in relaxation therapies such as meditation and yoga
- Distract yourself through music, reading, and other fun activities
- Join a support group
Regular exercise can help combat depression and prevent a relapse once you have recovered. Exercising increases the dopamine levels in your brain that help elevate your moods, leaving you feeling good about yourself. For best results, make sure you exercise at least 30 minutes everyday.
5. Set SMART goals
When struggling with depression, you often lack interest in daily activities and struggle to complete tasks or concentrate. This leads to low achievement, which contributes to low self-esteem. To fight such feelings, consider developing specific, measurable, achievable, realistic, and timely (SMART) goals. Your goals should include things that excite and motivate you to establish a sense of purpose and achievement.
Depression drains your energy, making you feel empty and exhausted. Incorporate the above strategies in your routine to help you feel more in control and improve your overall well-being.