Depression is a common disorder that is proved by excessive sadness, loss of interest in pleasurable activities, and low energy. It is normal for people to experience feelings of sadness and despair in effect to adverse life events. Such events could include a financial loss, major life alteration, stress, or major disappointment. In usual cases, the sad feelings resolve as you come to terms with the changes in your life. In situations such as bereavement, these feelings may persist for months and return at significant times, such as birthdays and anniversaries related to the lost loved one. Provided you have times when you can enjoy things, however, this sadness is not a sign of depression. Two in ten people will experience a major depressive episode at some phase in their life. While most cases of depression are mild, about one person in ten will have a moderate or severe episode.
- Feeling out of sorts- This misery is present for much of the day but may vary in its intensity. The wretched feeling lasts for weeks.
- Loss of interest – once pleasurable and enjoyed activities feel like a task now
- Slow processing of the brain- poor concentration and interest can lead to difficulties in comprehending and sorting out problems or making plans or decisions.
- Unpleasant thoughts- recurring disturbing thoughts particularly about being guilty, being a bad and unworthy person, or even suicidal ones.Thoughts that you would be better off dead or of harming yourself in some way all combine disorient you.
All activities in life feel like a struggle when you’re dealing with depression. A normal schedule of traveling to work, socializing with friends, or even just getting out of bed can feel like a battle. But there are some things you can do to cope with your symptoms and improve your quality of life. Here are eight tips for living with depression. If you feel depressed, it’s best to do something about it — depression doesn’t just go away on its own. Primary care physicians can provide compassionate care, important education, psychiatric monitoring, social support, reassurance, and advocacy for these patients and their loved ones. In addition to getting help from a doctor or therapist, here are a few other things you can do to feel better
- Regular exercise
Activities like swimming, dance, jog, or a bike ride are good enough to hit your everyday reset button. People who are troubled with chronic depression will not have any interest in these activities and their surroundings, but force yourself to engage in these activities. if needed ask a friend to join. Once you get used to the idea, it won’t take long to observe a difference in your mood. Aerobic exercise and some yoga poses can also help relieve feelings of depression. The breathing exercises and meditation — can also help people with depression feel better.
- Friends and family
sharing your troubles with the people who care for you is a good way to manage your stress. This may even form stronger ties with friends or family. Knowing you can count on supportive loved ones to help can go a long way toward improving your depression. For others, a depression support group can be a good way to handle the pressure. It usually involves a community group that meets in your area or you might find an online support group that meets your needs.
- Cut back on screen time
Increased social media usage has a significant contribution to depression and low self-esteem, as it leads to a comparison of your life with others. Social media can be addicting, and it’s a necessity to stay connected with family, friends, and even coworkers. It’s how we plan and invite each other to events and share the big news. However, constraining social media time can aid to preclude depression. You can delete all social apps from your phone or use website-blocking extensions that only let you use certain sites for a preset amount of time, only going to social media with a purpose and avoiding logging on several times a day just for something to do
- Reduce Your Stress
Constantly engaging in stressful activities forces your body to produce more of a hormone called cortisol. In the short-term, this is a good thing because it assists you to deal with whatever is causing the stress in your life. However, over a longer period of time, it may cause some problems for you, including depression. So basically stressful activities need a planned strategy that does not affect your health.
- Enough sleep
Getting at least seven to eight hours of high-quality sleep is necessary for both mental and physical health. People peeved with insomnia have a greater danger of processing depression in comparison to those who sleep well. To improve the quality of your sleep you cant try the below
– Avoid looking at any screens for two hours before bed
– Meditate a little before bed
– Make sure you have a comfortable mattress
– Avoid caffeine after noon
- Good nutrition
Depression can impact your appetite drastically where one person may not feel like eating at all, but another might overeat. If depression has affected your eating, you’ll need to be extra mindful of getting the right nourishment. Proper nutrition can influence a person’s mood and energy. So eat plenty of fruits and vegetables and get regular-timed meals.
- Reduce alcohol and drug use
The unrestrained use of alcohol and any drug is usually associated with higher risks of depression. Limiting alcohol intake, and eliminating any drug use as safely as possible will help overcome the situation. As we know limiting alcohol can be difficult, you can always ask your friends and family to intervene.
- Express yourself.
Depression causes a person’s creative ability and presence to be blocked. Exercise your imagination by doing activities that help you express and relax. Try painting, drawing, doodling, sewing, writing, dancing, composing music anything that soothes you. Opening up will get your inner emotions out also helps you to cleanse your negative feelings and thoughts. Ask a friend or a peer to do something fun and creative with you. Find something to be thankful in your life about.
Inputs by Ms. Anuja Kapur- Psychologist