Help to build a life with depression (Major Depressive Disorder - MDD)

When you live with depression, as we all know it, some days are easy. But sometimes it's hard to even get out of bed and do the normal things of the day, isn't it? If you feel that way, first of all, remember that you are not alone. This story is for you. Whether it's medication or therapy that your doctor has prescribed, it's definitely important to stick to it. But along with that treatment, there are many other things you can do to make your daily life a little easier. Let's talk about them.

Make time for yourself (practice self-care)

This means taking a little time for the things that make you happy and comfortable. It's time set aside entirely for you.

Think about it, listening to a soothing song, playing with your pet cat or dog, spending some time outside in the morning sun, perhaps enjoying your favorite, yet nutritious, meal, or using a good skin care product... Little things like these can make a big difference.

Talk to nature a little.

Did you know that nature can heal your soul? In fact, recent research has found that just being surrounded by trees and listening to the sounds of birds can help reduce stress and anxiety.

This is a great way to free your mind from unnecessary negative thoughts for a while. So take a little time each day to walk in the garden, or just go outside and look at a leaf on a tree, or at the sky. That quietness will bring you incredible peace.

Don't try to do everything.

It's normal for our lives to have more responsibilities than usual. But when you're dealing with depression, trying to do it all at once can make you even more exhausted.

• Get used to saying 'no': Most of us don't like to say 'no'. But if you're overwhelmed by the amount of work you have to do, get used to saying, 'I can't do this right now.' There's nothing wrong with that.
• Give yourself a break: It's not good for your mind to feel like you're always running. Give yourself time to relax and take a breath. It will greatly reduce the stress on your mind.

Don't be alone, join others.

When you're depressed, it's common to feel like you're alone and don't want to talk to anyone. Even if someone does talk to you, you might feel like avoiding them.

But remember, loneliness and isolation can make your condition worse.

So try to get together with your family and trusted friends as much as possible. It doesn't have to be in person, but at least have a phone call or video call. If you can join a support group where people who are in the same situation as you are, that's a big help. You can ask your doctor about such places. If that seems like a big deal, make it a habit to go for a short walk or make a call with a friend at least once a week.

Get into the habit of writing down what's on your mind.

Sometimes it's hard to tell someone what's on our minds. Your sadness, anger, pain... Don't keep it all bottled up inside, just write it down on a piece of paper. This is a very private, safe way to express your feelings. No one will judge you. Later, when you read that writing, you will understand what events, people, and places made you feel a certain way. It will help you understand yourself a lot.

Don't make big decisions when you're not feeling well.

This is very important. When you are feeling down, even making small decisions can feel overwhelming. So wait until you are calm before making big life decisions, such as quitting your job, ending a relationship, or selling a house. If you need to make a decision quickly, talk to someone who knows you well and can see both sides of the story .

Don't keep thinking about the same thing (Rumination)

Sometimes, you can develop a habit of constantly thinking about the same negative event or thought in your head. This is called rumination . This only weakens your mind.

If you find yourself doing that, try to stop it right away. Instead, focus your mind on something else, something useful. For example, get up at that time and water the garden, tidy up your room, or make a call to a friend. The important thing here is to break the chain of thoughts and focus your mind on something else.