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Monday, May 2, 2016

HOW TO OVERCOME DEPRESSION

Depression is a weakening condition that can make it impossible for you to enjoy your daily existence. If you are plagued with feelings of overwhelming sadness, loneliness, worthlessness, and cannot imagine that things will get any better, then you may be suffering from depression.
Depression is a pervasive feeling. It’s almost as if you are in a black tunnel with no light. Hope disappears and the things you used to find enjoyable become a chore. In this article, bebeakinboade.com presents to you tips on how to overcome depression.

CONSULT WITH A DOCTOR
Only after a thorough evaluation with a psychiatrist or psychologist can you be diagnosed with depression. Many illnesses and medications may contribute to depressive feelings. Therefore, your doctor will administer a variety of tests, conduct a physical examination, and an interview to get to the bottom of your symptoms.
RECOGNIZE THAT YOU'RE SUFFERING FROM DEPRESSION
To overcome your depression, you have to first determine if what you're feeling are the symptoms of depression. Though depression is different for every person, there are a few signs that are hallmarks of the illness. You may have depression, if:

  • You feel worthless, helpless, or guilty without knowing why.
  • You're feeling hopeless about most aspects of your life and can't imagine that anything will improve for you.
  • You feel a decrease in your energy levels and are tired no matter what you do.
  • You feel restless at night and have trouble sleeping and/or waking up in the morning.
  • You've stopped feeling pleasure doing the activities that used to make you happy, such as spending time with friends, pursuing your hobbies, or being intimate.
  • There has been a dramatic change in your sleeping habits, such as insomnia, early-morning wakefulness, or excessive sleeping.
  • You have lost your appetite or are overeating, but cannot stop.
  • It is much easier for you to be alone than to put the effort into interacting with others.
  • You constantly feel irritable for no reason.
  • You have had thoughts of suicide. If you are thinking suicidal thoughts, seek help immediately.

GET OUTSIDE
Exposure to bright sunlight for 30 minutes a day either through sunlight or a light made for this, helps keep your internal clock set. This circadian rhythm helps to regulate our sleep/wake cycle and insures a good night’s sleep which in turn, helps our physical and mental health. Don’t wear sunglasses though; the exposure must come through your eyes!

AEROBIC EXERCISE
Thirty minutes at least 3 times a week means those ‘runner’s high’ endorphins get released regularly. It’s also a good way to work through and release stress. You don’t have to run a marathon, just get your heart rate up to your target range – around 120 to 160 beats per minute depending on your age and condition. Walking works wonders. Get your doctor’s approval first!

OMEGA-3 FATTY ACIDS,  1000MG DAILY
Omega-3’s aid in the brain’s neuron connectivity. Enteric coated capsules help prevent burping the fishy tasting oil but you can also freeze them. Throw in a good multi-vitamin and avoid overly processed foods in favor of complex carbohydrates (whole grains), fish, free range meats, & vegetables and you’re good to go.

SLEEP
Change your sleep routine so that it’s more conducive to a good night’s rest. Turn your lights down and go to bed at the same time everynight. Turn the t.v. off. Engage in calming, quiet activities like reading, taking a warm bath, etc. Avoid caffeine and alcohol. Don’t work late or do other stressful activities that cause your mind to race. Remember a tired body and quiet mind are the requirements for quality sleep.

SOCIALIZE
5. Socialize. Remember the
Involve yourself with close friends and family. You don’t have to engage in heavy conversations about your plight, just have fun. Keep it simple and go to a movie, visit an art gallery or museum, go to a ball game, grab a cup of coffee or have a meal together. Just be with other people and your feelings of isolation will fade. Do this face to face (not online!) and do it regularly.

WATCH YOUR THINKING!
 Anti-rumination strategy is vital to breaking out of depression and other emotional ruts. Become aware of those times you dwell on the negatives in your life – both real or imagined – and stop them. It takes work and persistence but if you constantly tell yourself to ‘stop it’ when you start to go over and over the negatives, then you are building a positive habit that will change your life for the better. Whether it’s the jerk who cut you off in traffic or something a little closer to home, don’t give yourself the luxury of a negative thought.

START A JOURNAL
Starting a journal can help you reflect on your depression and feelings and monitor your sensations throughout the day. Make a goal of writing in your journal at least once a day, preferably in the evenings, when you can wrap up whatever the day brought you. Writing in a journal can make you feel more in touch with your thoughts, less alone, and more aware of the things that make you happy or unhappy. Writing in a journal will also help you focus and shut off your mind from all the stressful tasks around you.

ELIMINATE TOXIC OR UNHEALTHY RELATIONSHIPS FROM YOUR LIFE
If they are causing you great pain, then it's time to stop making yourself feel worse. If you cannot eliminate a person, such as a family member, spend as little time with that person as possible.If there is something in a relationship that is troubling you, have a serious conversation with the person. If you're feeling depressed because you're convinced your husband is cheating on you or that your best friend is stealing your money, then it's time to confront the person and work towards a solution.

MAINTAIN HEALTHY RELATIONSHIPS
Though you may wish to be alone and away from others, it is good for your mood to spend time with others. Rely on your network of friends and family members, as well as your significant other if you have one. Spend as much time as you can hanging out with people who make you feel positive about yourself and the world. Good friends will not only help you cope with your depression by talking about it, but they can make you feel more loved and supported.


FILL YOUR SCHEDULE WITH EVENTS AND ACTIVITIES YOU LOVE
Keeping a busy schedule will force you to stay active, focused, and thinking about the next thing on your plate. You can draw up a schedule for each day at the start of the week, or simply plan out each day the night before. Whichever method you choose, make a goal of sticking to it.

FIND A NEW PASSION
 You may not like your current job, but maybe you are not in a position to change your career right now. Finding a new passion can help you feel like you have more of a purpose in life and can give you a reason to wake up in the morning. A passion can be anything you care deeply about, even if it is not something you are good at yet.

BE MORE GENEROUS
Turn your life around after depression by being generous to the people you love and the people in your community. Being generous will help you to increase your self-worth and build greater connections with others around you.

IMPROVE YOUR DIET
Eating a healthy, balanced diet can also help you beat depression. Even if you're losing your appetite, you need to be determined to eat three meals a day. You don't need to try to lose weight or be incredibly healthy-conscious when you're dealing with your depression, but eating healthier food regularly will improve your mental and physical state.

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