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5 Strong Ways To Overcome Depression

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Depression (major depressive disorder) according to the American Psychiatric Association is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable. Depression causes feelings of sadness and/or a loss of interest in activities once enjoyed. It can lead to a variety of emotional and physical problems and can decrease a person’s ability to function at work and at home.

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Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems. You may have trouble doing normal day-to-day activities, and sometimes you may feel as if life isn’t worth living.

Depression symptoms can vary from mild to severe and can include:

  • Feeling sad or having a depressed mood
  • Loss of interest or pleasure in activities once enjoyed
  • Changes in appetite — weight loss or gain unrelated to dieting
  • Trouble sleeping or sleeping too much
  • Loss of energy or increased fatigue
  • Increase in purposeless physical activity (e.g., hand-wringing or pacing) or slowed movements and speech (actions observable by others)
  • Feeling worthless or guilty
  • Difficulty thinking, concentrating or making decisions
  • Thoughts of death or suicide

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Symptoms must last at least two weeks for a diagnosis of depression.

5 WAYS TO OVERCOME DEPRESSION

1. Set Goals: When you’re depressed, you may feel like you can’t accomplish anything. That makes you feel worse about yourself. To push back, set daily goals for yourself.

2. Visualize a happy memory: When a patient continually revisits a painful memory (say, of a romantic rejection or failed business enterprise), it can tip him or her into near emotional catatonia. I say, “Wait, before you ‘go down the rabbit hole’ and all the dark feelings overwhelm you, close your eyes and go to a happy memory.”.

I suggested, “The moment you feel yourself sliding back to an awful memory that takes you under, take a breath and instantly conjure up  graduation day. Counter the gloom with an immediate dose of positivity!”

 3. Sleep, Sleep And Sleep: Depression can make it hard to get enough shut-eye, and too little sleep can make depression worse.

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What can you do? Start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom — no computer and no TV. In time, you may find your sleep improves.

4. Eat Something healthy: There is no magic diet that fixes depression. It’s a good idea to watch what you eat, though. If depression tends to make you overeat, getting in control of your eating will help you feel better.

Although nothing is definitive, Cook says there’s evidence that foods with omega-3 fatty acids (such as salmon and tuna) and folic acid (such as spinach and avocado) could help ease depression.

5 Carry out Exercise: It temporarily boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular exercise seems to encourage the brain to rewire itself in positive ways, Cook says.

With this few steps above, any depressed person will be 80% out of depression.

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