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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 30 references cited in this article that you can view at the bottom of the page.
This article has been viewed 4,486 times.
If you are plagued by feelings of worthlessness, sadness, or hopelessness, you may be suffering from depression. Depression is different from being in a bad mood or having an unlucky week — it’s a debilitating condition that can prevent you from enjoying life. Although it is difficult to imagine you will achieve happiness because of these feelings, you can completely manage depression and recover with support from people, changing your mind, increasing your physical fitness, and staying active. healthy.
Steps
Increase Social Outreach and Support
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Talk to a specialist. A therapist can help you overcome your current problem. Your doctor can also help you learn about depression, which is important in helping with depression. [1] X Research Source
- If you don’t like the traditional therapist, you can find a unique variation of it. Expert in animals, art, film/psychology, music. [2] X Research Resources Combining therapist advice with outreach behavior will help you overcome depression.
- Ask friends and family to recommend a local psychologist. You will be surprised by the number of people who have to see a psychologist regularly. Ask someone you trust to communicate with the therapist before your appointment, this will help you recover more quickly.
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Make time for optimists. Social support is about recognizing people with depression and helping them deal with stressful life issues (changing or losing a job, etc.). [3] X Research Sources[4] X Research Sources Support from others helps you limit the negative thoughts that lead to depression. Find positive people around you, be it friends, relatives or colleagues, who have a positive impact on your day-to-day functioning. Do they encourage you? Do they like their current job? Can you go out and work with them? These are the people you want to spend time with.
- Plan to go out with your supporters, once or twice a week. Simply go for coffee or lunch, or take a vacation to another city or spend the afternoon kayaking. You guys can plan together, go out and do it!
- Keep your distance from someone who worries you or who doesn’t support you. Being with them only worsens your condition and makes it harder to make the resolve to recover.
- Make big plans for the future. Plan a camping trip or a short vacation to celebrate a few months away. Here’s how to encourage you to try to recover.
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Give and receive physical contact. Physical contact including cuddling or sex releases oxytocin in the brain that makes you happy and reduces depression. [5] X Research Source You can hug your partner and use physical contact to reduce depression!
- Hug friends
- Hold hand
- Play with pets
Change the Way of Thinking
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Think optimistic and realistic. Repeating bitter and negative thoughts is a sign of depression. That is, you are stuck in negative thoughts. Changing these negative thoughts will take time, but you need to be persistent because it will make a big difference. [6] X Research Sources
- Write all negative thoughts on paper. [7] X Research Sources You don’t seem to have many negative thoughts so keeping a thought list will help you realistically check. Observing the amount as well as the content helps you determine what is causing you depression.
- Next, create an optimistic and logical alternative to each negative thought you write down. Maybe: “Instead of writing ‘I’m ugly’ you should think, ‘I’m special and beautiful in my own way. I don’t need to satisfy any of society’s standards of beauty.'”
- Change negative and irrational thoughts. Every time you think negatively, you need to be aware of this and stop. You replace each negative thought with a more positive and realistic thought. [8] X Research Sources This may seem silly and weird at first, but it changes moods and actions over time. For example, if you have a thought like “I knew it was going to be this bad” replace that thought with “Maybe the ending won’t be so bad. Maybe the outcome will be good.”
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Praise yourself. Even if you don’t believe it, being optimistic helps reduce depression and increase feelings of well-being. [9] X Research Source
- List 10 physical traits and 10 personality traits you like about yourself. For example, you like your eye color and your compassionate personality. Stick it where you can see it every day, and remind yourself when necessary.
- When you realize you’re letting yourself down, praise yourself for something. You can look at the list to remind yourself of the best traits in you.
- Accept compliments from others. Instead of doubting their motives, simply agree with their compliment. This can help you build self-esteem and make it easier for both parties to compliment each other.
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Accept the possibilities. Negative thoughts and feelings that accompany depression can make it difficult to take risks or push yourself. Try to remind yourself that a negative outlook is the result of depression and that it doesn’t measure up to your full potential. Take small steps to accomplish your goals, and they seem easier to do. [10] X Research Source
- Break big goals into smaller tasks, allowing yourself to work to the best of your ability when possible. [11] X Research Source
- Remember that recovery is not instantaneous. It takes time to feel better, but it’s achievable. Think about feeling better today , and what makes you feel better, instead of focusing on the big task of feeling normal again after many months. [12] X Research Source
- Be realistic and avoid perfectionism. If you want to exercise for 30 minutes a day, but there are many days when you can’t exercise or don’t have time. You can continue training the next day.
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Deal with negative filter. Skepticism is often the result of thought filters. This filter will block out the good experiences and only let you see the bad. For example, you may only remember the embarrassing comment about the date night before, but not the wonderful conversation or the kiss at the end. You need to see both the good and the bad instead of just looking at it one-sidedly.
- Be specific instead of generalizing things based on a negative experience. If you’re struggling with something, you tend to filter out the entire time when you’ve been successful. Remember an experience is not the result of all your thoughts and behaviors.
- If you experience an event where more bad than good, always remember that this is just one of many experiences, and most of them are more good than bad. [13] X Trusted Source HelpGuide Go to source
Physical Change
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Focus on health. Poor health can increase depression and take away happiness and comfort. [14] X Research Source Observe your overall health and evaluate yourself honestly.
- Identify the link between health and depression. For example, depression can cause insomnia or lethargy, dramatic changes in weight (sudden weight gain or loss), and fatigue. [15] X Research Source
- Make a list of health goals you can accomplish, such as losing weight, exercising, eating healthy.
- See your doctor if you have health questions. Sometimes you get depression due to medication, substance use, or health condition. Make sure you get a physical exam by your doctor for symptoms of depression.
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Exercise regularly. The feeling of “running high” is not a myth, exercise releases endorphins in the brain that lift the mood. Furthermore, exercise is an effective remedy for long-term depression. [16] X Research Source The aim is to increase heart rate to 120-160 beats per minute for 30 minutes per day to increase endorphin levels.
- It’s not just traditional exercises like running and weightlifting that raise your heart rate. You can practice many other subjects such as swimming, hiking, dancing, playing sports, horseback riding, yoga. [17] X Research Source to get your endorphins.
- If you can’t spend 30 minutes a day exercising, you can try some light stretches at home or cycle to work. This can lift the mood.
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Healthy eating. Junk food not only makes you sluggish and lethargic, it also makes depression worse. [18] X Trusted Source PubMed Central Go to Source Older adults with depression tend to eat less fruit and vegetables. [19] X Trusted Source PubMed Central Go to the source Fight the disease by eating healthy foods to change your mood.
- Omega-3 fatty acids can reduce symptoms of depression, you should eat nutrient-rich foods two to three times a week. [20] X Source of study Includes fish: salmon, sardines, lake trout, tuna; as well as walnuts, flaxseeds and olive oil.
- Avoid eating processed foods. They make the body heavy and reduce energy. You should eat cups, vegetables, fruits to help increase energy.
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Sleep better. Depression is often associated with lethargy (hypersomnia) or insomnia (insomnia). Even if you go to bed at 1 p.m. and wake up at 11 a.m., having an irregular bedtime can make depressive symptoms worse. The best time to sleep is when the weather is good, when the body produces melatonin (the hormone that regulates the biological clock).
- Try to go to bed at the same time every day, when it’s dark, and it’s not too late to get more sleep when it’s dark. Going to bed at 10 p.m. is best.
- Wake up at the same time each morning so your body gets used to this schedule. Initially you will need an alarm clock, but then your body will automatically wake up on time.
- Stop using your phone or computer before going to bed. The light from this device can reduce melatonin production and keep you from feeling tired and sleepy according to your biological clock. [21] X Trusted Source HelpGuide Go to source . [22] X Research Source
- If you work the night shift (from evening to the next morning), interruptions in sleep can cause irregularities in your sleep-wake cycle. Sleep as much as you can during breaks and naps. [23] X Research Source If possible, you should change your schedule to daytime.
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Avoid drugs and alcohol. They are harmful to health and should not be used in excess. Alcohol can increase the risk of worsening depression. [24] X Research Source
- If you regularly take drugs and drink alcohol, you should work with your doctor or specialist to safely cut down or eliminate your dependence on drugs.
Healthy Coping
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Pick an old hobby. The symptom of depression is a lack of desire to do things that you used to enjoy. Instead of continuing to avoid these activities, you should proactively approach them again! If you used to enjoy reading, playing sports or climbing mountains, do it often again.
- If you feel that continuing with an old hobby is not feasible, you can find a new hobby. Look for classes where you live or try something you’ve always found interesting. Find an art class or adventure activity that is a great way to relieve yourself of depression.
- Start a hobby whenever you have time. You will feel bored and unimportant at first, but over time they will become interesting and you will look forward to the next time you have a chance to participate.
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Go out. Vitamin D from the sun has been shown to reduce depression. [25] X Source of Research Spend 30 minutes a day in the sun (wearing sunglasses) and absorb vitamin D. Or you can give vitamin D by mouth.
- Go for a walk in a park or local reserve to absorb vitamin D from the sun. [26] X Research Source Go for a walk near where you live, developing everything that can help you develop your senses and give you energy and focus.
- Sun exposure also helps the body regulate circadian rhythms, the part that controls sleep. [27] X Research Sources This exposure can help you feel awake all day long and tired at night, giving you more energy at the right time.
- If it rains a lot where you live and it’s overcast, look into a light therapy box. This is a special lamp that simulates the sun’s rays to improve mood. [28] X Research Sources
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Practice mindfulness meditation . Research has shown that mindfulness practices benefit people with depression and anxiety. [29] X Trusted Source Harvard Medical Schop Go to the source Practice can help you begin to train your mind to recognize negative and uncontributive thoughts and not accept them as true.
- During mindfulness meditation, you need to find a comfortable position to focus on your breath. Sit down and focus on reality, understanding your worries and negative thoughts but treating them as thoughts, not facts. [30] X Harvard Medical Schop Trusted Source Go to Source
- Meditation takes a lot of time and effort. It can take a long time to focus on the present, especially when you are haunted by the past and worried about the future. Try to be patient and keep in mind that this is a very effective treatment if you stick with it.
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Care for living things. Research shows that people who are responsible for taking care of a living organism, plant or pet, recover much faster than those who do not. [31] X Research Source[32] X Research Source Try to plant a small garden, buy beautiful potted plants or raise and care for goldfish. Being responsible for the little ones makes you more active every day.
- Don’t assume you have to jump in and buy a Husky; A small plant or animal is enough to provide mental health benefits. If you were going to buy an animal before you got depressed, buy it now.
- Volunteer at a local farm or borrow a friend’s pet to interact with animals without having to buy a new one. Spending a few hours a week playing with them is a good way to reduce anxiety and depression. [33] X Research Sources
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Dedicate time. Helping others can be a powerful predictor of comfort and optimism. [34] X Research Source Find out if local organizations need volunteers and spend time working with them. Becoming a helper at a grocery store or a park cleaning crew will help you take the initiative to work outside, make you feel needed, and provide plenty of opportunities for social contact.
- Volunteering at another treatment benefit center is the act of hitting two targets with one arrow. For example, volunteering at an animal shelter to spend time with animals, or spending time cleaning a trail is both exercise and sunbathing.
- Start small so you don’t get overwhelmed. Overloading because of the schedule easily makes you feel bored and do not want to continue for a long time. For example, start volunteering for 1-2 hours per week, then gradually increase the hours if you feel like it.
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Use relaxation techniques. The main factor in depression is anxiety, so gradually reduce the anxiety in your life by relaxing. [35] X Research Sources Including avoiding stress related to depression, especially those related to people and work.
- Take a bath, go to the spa, read a book – whatever helps you relax.
- You can learn progressive muscle relaxation, which is a technique that helps you stretch and release muscles one by one, starting from your legs to your face. [36] X Research Source Slowly releasing muscle tension relieves tension and relaxes you.
Advice
- Track changes to find what works and doesn’t work. This helps you keep up with the positive changes while weeding out the unprofitable.
- Always keep yourself busy
Warning
- If you have suicidal thoughts, call 911 or go to the hospital right away.
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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 30 references cited in this article that you can view at the bottom of the page.
This article has been viewed 4,486 times.
If you are plagued by feelings of worthlessness, sadness, or hopelessness, you may be suffering from depression. Depression is different from being in a bad mood or having an unlucky week — it’s a debilitating condition that can prevent you from enjoying life. Although it is difficult to imagine you will achieve happiness because of these feelings, you can completely manage depression and recover with support from people, changing your mind, increasing your physical fitness, and staying active. healthy.
Thank you for reading this post How to Get Out of Depression at Lassho.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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