How to Overcome Depression

If you’re depressed, it’s much worse than going through a dark week or even a month. Depression is a debilitating physical condition that prevents you from enjoying life. If you’ve been experiencing overwhelming grief, loneliness, finding life meaningless and can’t think of anything that could make you feel better, you may have depression. If you want to know how to overcome depression and enjoy life again, follow the steps below.

Table of Contents

Recognizing Depression

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Consult your doctor. Only a thorough evaluation by a psychiatrist or psychologist can diagnose whether you have depression. Many diseases and medications can bring you down. So, your doctor will run a variety of tests, manual tests, and interviews to capture the underlying symptoms. ^{[1] X Trusted Source National Institute of Mental Health Go to source}

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Diagnose whether you have depression. To overcome depression, you must first get a diagnosis to see if what is happening to you is a symptom of depression. Although depression manifests differently from person to person, there are a few signs that may indicate you have it. You may be depressed if: ^{[2] X Research Sources}^{[3] X Trusted Source National Institute of Mental Health Go to source}

You feel life has no meaning, feel helpless or guilty for no reason.
You feel frustrated about most aspects of your life and can’t come up with anything to get you out of the way.
You feel low on energy and tired when you do anything.
You feel restless, have trouble sleeping at night and/or waking up in the morning.
You no longer enjoy doing activities that used to make you happy, like meeting friends, pursuing a hobby, or spending time alone.
There is a big change in bedtime habits, such as insomnia, waking up early in the morning or sleeping too much.
You lose your appetite or eat too much that you can’t stop.
You find it easier to be alone than to try to communicate with others.
You are constantly angry for no reason.
You think about suicide. If you have this thought, seek help immediately.

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Find out what can lead to depression. Although medicine has not yet identified an exact cause of depression, doctors often consider the condition based on genetic, biological, psychological, and environmental factors. Your doctor may suggest the following reasons for your depression: ^{[4] X Research Source}

You are addicted to drugs or alcohol. If you are addicted to drugs or alcohol, that could be the cause of your depression. Your doctor can help check if you have an addiction and advise what to do next.
The cause is genetic. If someone in your family has depression, your risk of developing depression is higher. You can discuss with people whether anyone in your family has even undiagnosed depression; You can also talk to your parents or other family members to see if anyone in your family has depression that you don’t know. ^{[5] X Trusted Source National Institute of Mental Health Go to Source}
Hormonal imbalance. If you have a thyroid problem or a hormone imbalance, it could be the cause of your depression.
Another disease. Your doctor can help you check if you have a medical condition that can cause or predict your depression, like obsessive-compulsive disorder (OCD) or even anxiety disorder. mental disorders such as schizophrenia. ^{[6] X Trusted Source National Institute of Mental Health Go to source}
A side effect of the medicine you are taking. If you’re taking medication to treat a medical condition, your doctor may think of depression as one of the side effects of the medication and may be able to refer you to another, equally effective method that doesn’t work. this side effect. ^{[7] X Research Sources}
Seasonal change. Some people become depressed due to seasonal weather changes. For example, symptoms of the disease may persist throughout the winter of each year. This type of depression is called Seasonal Affective Disorder (SAD). ^{[8] X Trusted Source Mayo Clinic Go to Source}

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Caused by circumstances. Before the psychological assessment, you can think about the root cause of your depression by thinking about the things that hurt you in your daily life. It is a good opportunity for you to see clearly what is going on in your life and how you are reacting to the difficulties that may be the ones that make you feel depressed. Here are a few things that can cause or make depression worse:

Losing a friend or loved one. Grieving the loss of someone you love is normal. Even so, most people will feel better after a while. If you can’t seem to get over this grief after many months, you may be depressed.
Broken or incomplete romantic relationships. If you broke up or had a relationship that caused you pain, it could lead to depression.
Career is not good. If you feel very sad, suffocated or even a useless person in your current job or career, work could be a factor in depression.
Not loved by the people around. If you live with two destructive and unpleasant roommates or feel unhappy in your own home or hometown, your environment could be leading to depression.
Financial problem. Worrying about the next month’s rent or how to get your paycheck next month can be a cause of depression if you’re constantly thinking about it.
“Baby blues” syndrome (Postpartum crying and moody). Many women often cry a lot, feel anxious and have an unstable mood after giving birth. This syndrome, if it gets worse, can lead to postpartum depression. Talk to your doctor if you have similar symptoms. ^{[9] X Trusted Source Mayo Clinic Go to Source}

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Grasp the treatments. Your doctor will recommend a variety of treatments for depression. Depending on your condition, you may require a combination of medication and psychological treatment. While medication can help relieve symptoms, it is also important for people to understand their illness and take positive steps to cope with it. In general, when the disease is mild, the patient can be cured with psychological treatment and lifestyle changes. ^{[10] X Research Source}

Drug therapy has been shown to be effective in treating depression, with antidepressants including selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine inhibitors (SNRIs), and atypical antipsychotics. imaging, tricyclic antidepressants, and monoamine oxidase inhibitors (MAOIs). ^{[11] X Trusted Source Mayo Clinic Go to Source}
One of the most studied psychological treatments is cognitive-behavioral therapy (CBT). This method is designed to detect and change negative thoughts and behaviors that make depressive symptoms worse. Some other effective treatments for depression include acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT), psychodynamic therapy, and interpersonal therapy. . ^{[12] X Research Source}
Another method for severe depression (or depression with psychosis) is brain stimulation, which is called electroconvulsive therapy. It is often applied in cases where drug or psychological treatment has proved ineffective. ^{[13] X Trusted Source National Institute of Mental Health Go to source}

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Write diary. Journaling can help you talk about your frustrations and feelings, helping you manage your emotions on a day-to-day basis. You can aim to journal at least once a day, prioritizing writing in the evening because then you can summarize everything that happened to you during the day. Journaling is like a friend, listening to your thoughts, helping you feel less alone and realizing what makes you happy and what makes you sad. ^{[14] X Research Source}

Journaling also helps you focus and clears your mind of the stressful tasks in your life.

Improve life

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Quit relationships that are unhealthy or harmful to you. If someone is causing you a lot of pain, it’s time to let go of that relationship so you don’t feel so bad yourself. If you can’t give up on that person, for example a family member, you can spend as little time with that person as possible. ^{[15] X Research Source}

If you have a relationship that makes you miserable, have a serious talk with them. If you feel distressed because you know your husband is cheating on you or your best friend is stealing your money, you should confront the person and find a way to resolve the issue.

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Maintain healthy relationships. Although you want to be alone and away from others, your mood will be better if you spend time with people. Rely on friends and family members or your lover if you are in love. Spend time with people who can help you feel positive about yourself and your life. Good friends can not only help you overcome depression by talking about it, they can also make you feel loved and supported. ^{[16] X Research Source}

If you have a friend or family member who has suffered from depression, talk to them about the illness and listen to their advice. Just sharing with someone who has the same problem as you can make you feel a lot less alone.
If you are in love, make time for romantic moments or spend some alone time with your lover. Embrace yourself and your love by creating special times together.
Spend more time with family. Your family will make you feel loved and shared, so try to spend as much time as possible with them. If your family is in another country, take the time to call them as much as you can.

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Participate in events and activities that you love. ^{[17] X Trusted Source University of Rochester Medical Center Go to the source} A tight schedule forces you to stay active, focused and constantly thinking about what’s next on your to-do list. You can plan each day at the start of a new week or simply plan each day the night before. Whichever way you choose, you need to set your goals according to this planner. Here are a few things you should spend your time doing:

Having friends keeps you upbeat and shared.
Do exercise.
Have your own hobbies and passions.
Spend some time relaxing, journaling, or spending time alone.
Spend time doing something that seems silly but makes you laugh.
Outdoor activities. Don’t spend all your time indoors. Instead, get out in the sun or do your daily homework or read a book at a coffee shop to feel less alone.

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Find a new passion . ^{[18] X Research Sources} You may not like your current job, but now may not be the time to change jobs. Pursuing a new passion can help you feel like you have more than one purpose in life and give you a reason to wake up in the morning. Passion can be anything you really care about, it might not even be something you’re good at. Here are a few ways to find a new passion:

Discover your artistic potential. Sign up for a painting or watercolor class, or make crockery or pottery.
Express yourself through writing. Try writing a few poems, short stories, or even the first chapter of a novel.
Looking for interest in a foreign language.
Discover a new sport. Take a karate, dance or yoga class.
Discover a new team sport like volleyball or soccer. You will find new love when you make many friends.
Discover your love for reading by joining a book club.

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More generous. Return to everyday life after a period of depression by being generous to those you love and those around you. If you are generous, you will feel more confident and build better relationships with the people around you. ^{[19] X Research Sources}^{[20] X Trusted Source Greater Good Magazine Go to Source}

Help a close friend. This doesn’t mean you have to do something big for them – if your best friend has a stressful week, you can offer to pick them up for lunch or do their laundry. Your mood will be better when you help them.
Volunteer at your local library. Help adults and children discover the joys of reading.
Volunteer at a senior center, youth organization or homeless center and see the difference you make.
Volunteer in the community by cleaning up the park. Just spending time in nature can make you feel better. ^{[21] X Research Source}

Create Healthy Habits

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Improve your bedtime routine. Improving your bedtime routine has a powerful impact on improving your mental health. ^{[22] X Trusted Source American Psychpogical Association Go to source} Create a sleep schedule that works for you. Here are a few things you can do:

Go to bed and wake up at the same time every day. This will help you feel refreshed and make it easier to fall asleep at night and wake up in the morning. ^{[23] X Research Sources}
Get out of bed quickly. Get up from bed and immediately drink a glass of water instead of turning off your alarm clock and sleeping five more times before you even get out of bed.
Create a good sleep routine. Relax for an hour before bed by turning off the TV, turning off your phone or tablet, avoiding loud noises, and reading in bed.
Limit or eliminate caffeine from your menu, especially in the afternoon. Caffeine will make it difficult for you to sleep.
Avoid napping for longer than thirty minutes, unless you really need to sleep – it will only make you feel groggy and more tired.

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Do exercise. Thirty minutes of exercise a day will have a big effect on your physical and mental health. Exercise gives you more energy and helps you feel good throughout the day. ^{[24] X Research Sources}^{[25] X Trusted Source PubMed Central Go to the source} Create an exercise plan that works for you and stick to it.

Even going for a 20-minute walk a day can help you exercise and think at the same time.
Find a gym or a workout buddy. It will make your experience more enjoyable.
Set goals when exercising. You can set a goal of 5 kilometers when you’re running, or a goal of doing a difficult yoga move.

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Improve your diet . A nutritious and balanced diet can also help with depression. Even if you feel good, you may be allowed to eat three meals a day. You don’t need to try to lose weight or be overly protective when you are being treated for an illness, regularly eating nutritious foods will help improve your physical and mental health. ^{[26] X Research Sources}

Don’t skip meals — especially breakfast. Eating three meals a day will give you the energy you need to stay optimistic and focused.
Add fruits and vegetables to your menu. Substitute them for high-sugar foods or unhealthy junk foods.
Eat a balanced daily diet of fruits, vegetables, whole grains, fish and fat-free protein.
Sometimes it’s okay to indulge yourself a little. You will feel better if you give in to your own desires sometimes.

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Think positively . Positive thinking helps you to see life and the world with eyes filled with hope instead of disappointment. Thinking more positively, you will learn to recognize negative thoughts and quickly eliminate them with positive thoughts whenever. To have a positive mindset, find at least five things that make you feel good and happy every day. ^{[27] X Research Source}

If you act positive, you will think positive. Think about the good things in life and spend time doing things that make you feel good.
If you spend more time thinking about the things that make you smile and less time thinking about the things that annoy you or the things you don’t like, you’ll find yourself thinking more positively.

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Improve your appearance. Lack of personal hygiene is a common manifestation of depression. ^{[28] X Research Source} Although you won’t get rid of depression by improving your appearance, if you take the time to take care of your appearance and daily personal hygiene, you will feel confident than. Shower and brush teeth daily.

Dress appropriately when you meet people no matter how bad you are feeling. This will help you gain confidence and appreciate yourself more.
If you think obesity is a cause of your depression, aim to improve your weight, which will improve your mood and appearance.

Steps

Recognizing Depression

Improve life

Create Healthy Habits

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