That moment when you feel like the sky is falling down on you. Everything you do becomes terrible mistakes. People talk behind your back.
You end up alone in a room, not able to share your worries to anyone. You feel alone in a crowd. Vultures all around, waiting to scoop down on you.
It’s awful being in depression. You want to end your life. That seems to be the only solution out. I’ve been there. It’s painful beyond what I can explain.
But I’ve also overcome it. I’ve realized that it was a phase in my life.
I’ve also realized that depression is a disease, just like any other disease. It needs medical attention and treatment.
If you’re going through depression, this article is for you.
Depression has become a glamorized term for a real disease that has the ability to devastate a person and bring their life to a halt. Most people I meet having suicidal tendencies go through depression. The good news, however, is that with celebrities like Kristen Bell, Jim Carrey, Lady Gaga, Ellen Degeneres and Angelina Jolie, confessing to having experiences with depression, awareness regarding this difficult to observe illness has been growing. Also, the fact is that depression is very common and is a treatable disease. Just like cold. The earlier you start treatment, the better.
The NIMH estimates that in the United States, 16 million adults had at least one major depressive episode in 2012. That’s 6.9 percent of the population. According to the World Health Organization (WHO), 350 million people worldwide suffer from depression. It is a leading cause of disability. (Source)
According to data published by World Health Organization (WHO) in February 2017, more than 300 million people of all ages suffer from depression, globally. This is not a small number. And although I have gone through periods of feeling sad and even hopeless, I am thankful that those times always pass. However, I also understand that for some people, the feelings persist to the extent that they disrupt everyday life.
This is why I am sharing some tips, backed up by proven scientific evidence, and recommended by authors, doctors and philosophers, as means to overcome and even prevent the symptoms of depression.
1. Set goals:
According to famous life coach Brian Tracy, setting goals and making plans makes you choose the kind of life you want to live. He adds that one should have written goals that they can review everyday and act accordingly. Setting goals, whether short term or long term, keeps your mind focused, which could prevent depression.
2. Take on responsibilities:
Being alone is the natural and preferred state for some. But when you are trying to combat depression, staying involved and taking on responsibilities at work and home is the best course of action. Activity is a good way to overcome the inertia of depression.
3. Listen to music:
Did you know that music can reduce blood pressure? This was revealed in a report by the American Society of Hypertension. When you listen to anupbeat tune, it instantly changes the atmosphere and creates more positivity in and around you. This, in return, improves your mood, by altering the brain chemistry.
4. Include omega 3 fatty acids in your diet:
According to a 2014 study, published by US Library of Medicine, just one gram of fish oil each day can reduce the symptoms of sleep disorders, anxiety, unexplained feelings of sadness, suicidal thoughts, and decreased sex drive to half. Fish oil is a rich source of Omega 3 fatty acids, which is a key nutrient for overall health.
5.Use more light:
Do you feel more depressed and/or anxious in winter than in summer? You might possibly be suffering from Seasonal Affective Disorder. You might experience problems in sleeping, feel irritable and fatigue during winter. This is because mood is affected by the decreased levels of sunlight, as published by Mayo Clinic. So, put on extra lights and make the space you are in bright and cheery.
6. Follow a routine:
When you are depressed, following a routine would be the last thing you would want to do. However, following a routine is highly important to keep your life on track, says an article by Healthy Place.
Many scientific studies have proven that exercise leads to the release of feel-good chemicals, called endorphins, which can have long-term benefits for people with symptoms of anxiety and depression. The American Psychological Association added that moderate exercise of just 5 minutes can have an immense mood-enhancement effect, which can help alleviate long-term depression.
8. Sleep well:
The major impact of depression is that it wipes away sleep from your life. However, sleeping less will only aggravate the symptoms, as indicated by WebMD.
9. Write down your feelings:
What did you feel when a friend criticized you? How did you react when your father fell ill? ULCA has suggested transforming your feelings into words, which has a therapeutic effect on brain. Write everything down to keep track of your feelings and when you notice persisting sadness, it is time to intervene.
10. Meet friends:
An article in The Guardian stated that the lack of emotional fluency may cause depression, which is often the result of loneliness. Friends are a great source of happiness, with whom you can easily communicate your emotions. Take out the time to meet friends and get out of the home. A change of scenario also helps.
The problem with depression is that it takes away your motivation to implement all those tips. If you find that you are unable to push yourself to do something about the persisting negativity, it might be useful to consider professional help.
If you’re going through a bad phase of depression, get medical help. Talk to a Doctor immediately.