Ultimate Guide: Tips for dealing with depression
It has been estimated that nearly 350 million people worldwide suffer from depression and nearly 80% receive no treatment – which is a large number of people with depression on their own. There is a misconception that people with depression feel sad or mentally weak. New research has shown that depression is actually a kind of brain damage that supports the fact that it is not something that people just can heal or “beat”. Dealing with depression means dealing with constant cycle of sadness and hopelessness and can feel endless. It can leave you with a lack of drive and energy to take the biggest steps you need to feel better.
There are smaller steps, more manageable that you can do on a daily basis that can help manage their own depression – which are by no means an attempt to cure but can help relieve feelings of hopelessness and darkness seem to take control so easily. It is important to recognize that you may be suffering from depression and taking action for a lighter way to help your overall outlook on life.
Recognition of depression
The first step is to recognize that you are suffering from depression. Assuming that you have depression does not make you a weak person; In fact it is quite the opposite. Recognize that you may have depression you can try ways to deal with it, either professional help or through self-management.
Accept depression in your life
Accept that you have depression you will be able to do something about it. Hide or make a bad phase in his life allow spiral out of control. Having depression is not something shameful and the sooner you realize this, and admit that you can have, the sooner you can deal with it.
-Rule You can help
It is important to establish that their actions will help you with your depression. You must not let things happen to you, you have the power to control what happens to you. Although it may seem hard to imagine sometimes, there is great power in their efforts to help.
– Small grants
Depression can leave you helpless and worthless. Think of actions to help yourself may seem overwhelming large stocks, but not much you need to get there. breaking activities in the small everyday steps may seem less daunting and less relieve the symptoms of depression, but do not always need a lot of time or effort to achieve. Keep this belief that every little step helps you in a positive way.
Establishing an exercise routine to treat depression
When you are depressed, you may find it difficult to motivate yourself to get out of bed, much less think about exercise, but exercise is crucial to help cope with depression. It was found that exercise is as effective as antidepressants, increasing energy levels and reduce fatigue. Studies have shown that exercise protects the brain of the depression so that it can help to prevent depression more development. You must not be a hard, sweaty workout session, but just to get out and move really help with your mindset and perspective. Release those endorphins can do much more than we realize – reduce stress and tension so they have an overall positive effect on depression.
-Go To walk
A very simple and effective way to deal with depression is a walk. If you find it difficult to find the motivation for a workout, then walking is a great way to fit it into your daily life. Out in nature can have a healing effect and fresh air will have a great impact on the levels of the brain of oxygen that allows you to have clearer thoughts. If you have a dog or a dog, you can borrow someone else, it will be a great incentive for walking and more.
This is something that can be built. Establish a routine of walking is a great place to start and once you think you feel the benefits you can decide to do more cardiovascular exercise is something you want to pursue. Running, cycling and swimming are excellent exercises to get, but it is important to find one that you like and want to stay. Establish a routine and setting goals will help you motivation and train your brain to see the hope and success.
If walking and running seems too much of a step for you, then simply find moments to move are beneficial. Park your car further away so you have to walk a little, take the stairs instead of the elevator – anything that keeps you from being too often. Get your body moving, regardless of size, is good for your mind and you will find that you will feel a little less weak.
Establish healthy eating to cope with depression
What you eat has a big effect on how you feel. Develop a healthy diet can help relieve the symptoms of depression and exercise can fight against their depression greatly. Eating the right foods can improve your mood and help you feel less tired and exhausted. When you have not the motivation that can be easy to reach for convenient, full of full of food food, but they can be an obstacle for depression because it has little nutritional value and causes unnecessary additional fatigue.
-Cut Back on sugar and carbohydrates
Sugar and carbohydrates are common foods to achieve when we need comfort. Cakes, cookies and breads are full of sugar and carbohydrates that can leave us feeling lethargic you can add other symptoms of depression refined. It can also lead to an accident in the mood that our sugar levels in the blood drop dramatically.
And vitamins -Superalimentos
There are certain foods that help boost our mood, including bananas, nuts, fish rich in omega, brown rice and spinach, as well as many others. Complex carbohydrates such as whole grain foods, can increase serotonin levels without the collapse we get with simple carbohydrates. Considering taking vitamins and additional supplements, including B vitamins and folic acid will be beneficial. The vitamin B deficiency in particular, can trigger depression or can eat foods rich in vitamin B such as eggs, green vegetables and chicken.
-Eat At regular intervals
It is very important to continue to nourish your body. Go too long without food can cause irritability and low sugar levels in the blood that can cause mood swings. Make sure you try to eat a healthy meal or snack every 3-4 hours. It may be tempting to get junk food, but try to make a conscious decision to choose something healthy and beneficial.
How to manage your negative thinking
Depression ultimately change the way we think about ourselves and the world around us. You can darken thoughts on the past, present and future situations. The key to managing negative thoughts are not just think positively and disappear, but rather to gradually introduce a different way of thinking that will encourage a slightly different mentality.
Recognition of negative thinking
The first important thing to do is recognize your negative thoughts. There are different types of negative thoughts that can encourage and recognize depression is an excellent first step to begin to fight. Thoughts as emotional reasoning where you believe your negative thoughts are reality, for example, believe they are worthless. Overgeneralization is something that people with depression often do – take a negative experience and believe that this will continue. reproaching himself, jumping to negative conclusions, of course false and ignore positive events are all different types of thought likely that someone with depression.
– Avoid isolation
When we are depressed, we tend to want to withdraw and be alone, but isolation from others is more likely to create a negative thought because we are going further from reality. Connecting with others is a basic human need and studies have shown the importance of social interaction when it comes to our happiness. Even if you do not feel it is important to cultivate relationships with family and friends, who will be your support network. Just find someone to trust and talk occasionally help you stop the tendency to withdraw.
-Change Your views
Change your point of view does not change his mind from sad to happy, it is possible to see something in a different light. This is thinking outside of yourself. When we are hard on ourselves, it becomes a way of thinking, but try asking say something so difficult for someone else? Change your point of view is to learn another way of seeing things and make your mind to realize that there are other aspects of an issue. It is to cultivate gratitude for the little things that we have, whether it be food, hot water, etc. There are many ways to change our perspective that can help fight against these negative thoughts. Try to gently change your mindset will help you on your way to managing their depression.