Do you feel so stressed, sad, and alone that you can't do anything? Maybe you're struggling with depression. Getting over it isn't something you can do in a day or two. Sometimes, even if you see a doctor and start taking medication, it can take weeks, even months, to feel the effects. In the meantime, there are many things you can do to stop your feelings from sinking even lower and to slowly start feeling better. That's what we're talking about today.
Let's start with baby steps.
When you're feeling down , you probably don't feel like getting out of bed or talking. That's normal. But it's much better to do something small, even if you're reluctant, than to just give up and hide in a corner.
First, ask yourself, "What do I want to do?" not "How much can I do?" But don't set big goals. If you don't achieve them, you'll feel even more discouraged. So, aim for about 80% of what you think you can do.
Imagine that your room has been a mess for days and you can't clean it up.
- Day one: Just pick up the clothes on the floor and put them in one place.
- Day two: Put those clothes in the laundry basket.
- Day Three: Just pick up the books on the table.
- Day four: Pay just one bill.
Simply put, break a big task into smaller pieces and spread them out over several days. As you start small this way, you will find yourself taking control again.
Let's reconnect with friends and start doing things we love.
It's normal to feel isolated and alone with depression. But let's take small steps to overcome it. You don't have to go to a big party all at once. Start small.
- Give a best friend a call .
- Meet up for coffee with someone you trust.
- It's very valuable to talk at least once a day with someone you can talk to about what's on your mind, who will listen to you, and who won't criticize you.
Also, think about the things you used to enjoy doing and that brought you joy. Maybe it was drawing, doing a little gardening, or listening to music. You may not feel like doing those things now. But that's okay.
Don't think, "I want to be happy doing this." Start by thinking, "This is something I do well." Think about how much you loved gardening in the past.
- Go down to the garden today and pull out a weed or two .
- Put some water on a plant tomorrow.
- As you start to do this, you will start to feel drawn to those things again without even realizing it.
Exercise is good for the mind.
It's hard to think about exercising even on a good day, right? So it's even harder to think about it when you're feeling down . But, put aside your reluctance and try to move your body a little.
Exercise is one of the best treatments for depression. Research has shown that aerobic exercise, especially exercise that slightly increases your breathing rate, can do wonders for improving your mood.
According to health recommendations, it has been found that even something as simple as walking briskly for 30 minutes a day, 5 days a week, can reduce symptoms of depression by about 50%.
But the most important thing here is to start slowly . If you think you can walk for 20 minutes, start with 15 minutes. It's okay if you don't feel good after you're done. It won't happen overnight. The important thing is to keep going.
Let's challenge negative thoughts.
When you're feeling down , you probably have very negative thoughts about yourself and your life. Things like "I'm useless," "I'm a failure," "I'll never recover." At this time, we shouldn't force ourselves to think "positive thinking." We should try to think clearly and realistically .
Ask yourself if those bad thoughts that come to your mind are real.
- "How do I know for sure if what I'm feeling is true?"
- "Has it always been like this? Weren't there times when it was different?"
- "Is there an aspect of this story that I'm missing, that I'm not seeing?"
- "If one of my best friends felt this way, what would I tell him?"
When you ask yourself questions like this, you will understand how your mind is playing tricks on you. You are not really a failure, you can definitely get out of this situation.
Definitely stay away from these things.
When trying to overcome depression, you need to be aware of the things that help you, as well as the things that drag you down. Stay away from these things as much as possible.
| Action to Avoid | Why is that? (Why?) |
|---|---|
| Alcohol and drug use | While these may temporarily relieve your sadness, they can make your depression worse in the long run. They can also interact with the antidepressants you are taking. |
| Making big life decisions suddenly | Don't make any big decisions right now, like quitting your job or ending a relationship. Depression can make you see things in a dark way. Think about this after you've calmed down a bit. |
| Loneliness and isolation | No matter how much you try to be alone, it will only make your negative thoughts worse. Talking to someone for a little while makes a big difference. |
Remember, it's not your fault that you're depressed. But it's your responsibility to make a reasonable effort to overcome it. These little things will give you a lot of strength on that journey.
Take-Home Message
- It takes time to recover from depression, so be patient with yourself.
- Don't try to do big things all at once. Start with the smallest goals you can.
- Even if you don't want to, connect with people and start doing the things you used to love again.
- Simple daily exercise is great medicine for your mind.
- Don't just accept the bad thoughts that come to your mind. Question them and think realistically.
- Completely avoid alcohol and making major life decisions when you are stressed.
- The most important thing is to stay in constant contact with your doctor and follow his or her instructions exactly. You don't have to fight this battle alone.
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