Navigating the Shadows: Empowering Strategies for Overcoming Depression
Being depressed is painful and debilitating. An estimated 10 percent of adults in the United States suffer from symptoms of depression each year, resulting in family strife, loss of work productivity, and misery for the person affected by the condition and those around them. While getting professional medical help for depression is always a good idea, especially if the condition is severe, there are also many non-medical solutions a person can take on their own to reduce the symptoms of depression. Many therapists and doctors advise that depressed patients take steps like these, counseling and medication. Here are some ways a depressed person can engage in self-help to overcome or reduce the symptoms of mild to moderate depression.
Get Some Exercise
Exercise is a valuable tool in combating depression, with scientific studies highlighting its effectiveness on par with medication. Beyond alleviating symptoms, exercise brings additional benefits such as improved cardiovascular health, weight management, and a reduced risk of chronic diseases. Starting small with enjoyable activities like short walks, brief calisthenics, or dancing is crucial when dealing with depression. By boosting endorphin levels in the brain, exercise has the power to enhance mood, even with just a few minutes of daily engagement.
Challenge Negative Thoughts
When dealing with depression, individuals often experience negative thinking patterns that reinforce their feelings of despair. Challenging these negative thoughts with positive thinking can be a simple yet effective solution. By questioning the validity of negative thoughts and recalling past experiences of feeling differently, individuals can break the cycle of negative thinking and gain a fresh perspective. It is important to remember not to automatically accept all thoughts as true, as there is wisdom in questioning the accuracy of our own thinking.
Regularly Eat Wholesome Foods
Overcoming the tendency to eat poorly when dealing with depression involves identifying and consuming wholesome foods that bring both nourishment and enjoyment. By incorporating fresh fruits, salads, lean meats, oily fish like salmon, and whole-grain bread into daily meals, individuals can avoid the negative consequences of sugary, salty, and high-fat junk food. The key lies in developing a habit of reaching for these nutritious options when experiencing hunger or emotional distress.
Get Adequate Sleep
Adequate sleep is crucial for managing depression. Both depression and anxiety can disrupt sleep patterns, leading to insomnia. Establishing a consistent bedtime routine, creating a sleep-friendly environment, avoiding stimulating activities before bed, and eliminating caffeine intake can improve sleep quality. Quality sleep promotes physical and mental rejuvenation, enhances overall well-being, and helps alleviate symptoms of depression.
Make a Change in Routine
Changing routines can be a powerful strategy for overcoming depression. By breaking the cycle of monotonous habits that reinforce negative emotions, individuals can begin to reshape their mental and emotional well-being. Simple adjustments like taking a short walk before indulging in screen time or opting for healthier meals can have a significant impact on dopamine pathways in the brain, ultimately promoting feelings of happiness and positivity. Small changes in routine can yield substantial positive outcomes for individuals battling depression.
Laughter
Laughing is another method for increasing dopamine in the brain. Sitting down and watching comedy shows or movies, reading jokes, laughing with others, or merely thinking about amusing things that result in laughter can all boost dopamine levels and help with symptoms of depression.
Help Someone Else
There is a strong tendency to become self-absorbed when we are depressed. Our problems loom large in our minds, adding to the feeling of being overwhelmed. A simple solution is to do something helpful for another person or to take care of a pet animal.
Calling a friend to ask how they are doing, volunteering at a local charity, helping a neighbor with yard work, or adopting a pet are only a few examples. When we help others, it raises our self-esteem, and we also get our minds off of our troubles. Any reprieve from depressed feelings can assist in improving positive thinking and elevating mood.
