Fifteen simple ways to overcome depression and sadness
Depression can be debilitating and is very different from being unhappy. Usually, there is a reason for unhappiness, such as being rejected or not doing the job that he wanted. Depression is an ubiquitous feeling. It is almost like you are in a dark tunnel without light. The hopes disappear and the things that serve to be enjoyable become a chore. Even winning the lottery does not take anyone out of depression and is never a good idea to tell someone who is depressed to rank and set. Unfortunately, it is not that simple, but there are ways to alleviate the symptoms of depression.
1. Mindfulness Practice
A depressed mind tends to think about everything that is false and unnecessarily worried about any negative opportunities that might arise in the future. This cycle of negative thinking reinforces poverty and is not useful for overcoming depression. Mindfulness means focusing on the present moment and is a skill that must be practiced. More often than not, our brains are full of thoughts and focus on the present moment seems natural to our minds. Practice the commitment of their senses at the time. Focus on touch, taste, sight, sound and smell. The participation of the senses leaves less time to worry.
2. Play Upbeat Music
I have always thought of music as the nourishment of the soul. An optimistic melody can change an atmosphere instantly and create a more positive environment. Listening to music alters brain chemistry optimistic and happy and can improve your mood.
3. Using the
Science shows that tactile therapies can help some people overcome depression, lower stress of the cortisol hormone and increase the oxytocin hormone feel-good. The therapies to consider include acupuncture, acupressure, massage, reiki and reflexology.
4. Include Omega 3 fatty acids in your diet
Research has shown that depressed people often lack a fatty acid known as EPA. Participants in a 2002 study presented in the Archives of General Psychiatry took just one gram of fish oil every day and found a 50 percent decrease in symptoms such as anxiety, sleep disorders, feelings Unexplained sadness, suicidal thoughts and decreased sexual desire. Omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. Get omega-3s through nuts, flax seeds and fatty fish like salmon or tuna.
5. Stop Negative Discourse
Depressed people tend to see the world in a negative way. When things go wrong, they blame themselves and when they go well, put him at luck. Depression reinforces self-doubt and a sense of uselessness. Watch for your inner negative chatter and make allowances for this kind of thinking reminding you that your thinking is that of a depressed person, not a person of good functioning. Do not take your thoughts seriously when you feel weak. Recognize thoughts, but that does not mean you have to believe in them. Keep the prospect.
6. Bide your time
Accept that your mental state is not completely balanced. During the depression, we tend to see the negative in everything and find it harder to be balanced about what is happening. Remember gently tuned to the “channel negativity” and not hear his thoughts. Definitely, it is distorted when you are depressed. This one idea can provide some comfort when the world looks dark. It will not last forever. Remember that change is constant and always does not feel that way. Be patient and do your best to take care in the meantime. Eat well and get a good amount of sleep. Say “This will pass.”
7. Distractate you
If possible, make every effort to distract overthinking. Your thoughts are your enemy when depression comes into play with a pet or take a walk. Read a book if you are able to focus or finish a puzzle. Do whatever you take away your mind from your fears and concerns. Keeping yourself busy is an effective way to overcome depression.
8. Use more light
Seasonal affective disorder (acronym SAD) is known to cause low mood during the winter months when there is less sun. Investing in a sunlamp – 300 watt three-leg light bulb for 20 minutes three times a day can help. SAD symptoms can include sleep problems, anxiety, depression, irritability, fatigue, apathy and loss of libido and the use of light can help overcome depression and these other symptoms.
9. Treat cognitive therapy
Cognitive therapy can be extremely helpful in fighting depression and is based on the premise that certain ways of thinking can trigger certain health problems, such as depression. The counselor helps you understand your current thinking patterns and identify ideas or false thoughts harmful or having that can trigger or worsen depression. The goal is to change their ways of thinking to avoid these ideas, and help your thinking patterns to be more realistic and useful.
10. Writing in a Journal
A journal can operate in two ways. Use it to record fears and concerns. Sometimes having an outlet so you can be soothing and soothe your mind. Another good way to use a newspaper (I prefer this way) is to at least write five things each day that you are grateful for. This forces us to think more positively and can help remind us that things are never as bad. In a gratitude journal, you can write about everything that happened on the day that made her feel grateful. A stranger smiles at you, the sun shines … whatever the positive will!
11. Connect with friends
This can be one of the hardest things to do when you are feeling depressed, but it is one of the most rewarding activities. Force yourself on. Removing others may seem like a good idea, but put a limit on it and then walk away. This can have an extremely positive effect on your mood.
12. Getting enough sleep
Sleep and mood are closely related. Lack of sleep can cause irritability and stress while healthy sleep can improve well-being. Studies have shown that even partial sleep deprivation has a significant effect on mood. Take steps to ensure adequate sleep which will lead to improved mood and well-being. The quality of your sleep directly affects the quality of your awake life, including your mental acuity, productivity, emotional balance, creativity, physical vitality and even your weight. No other activity offers many benefits with so little effort that points towards between 7.5 and 9 hours of sleep per night.
13. Forgives others
When holding grudges, we are the ones who feel anger. The person with whom we are angry is probably going joyfully to their business completely unconscious of his feelings. Do not let others have this power over you. They may have caused pain in the past, try not to let the pain continue – only affects you, not them. Find a way to forgive – they are not worthy of your time. Relieves emotional burden and improve your mood and help you overcome depression.
Regular exercise has advantages to help them overcome depression. Exercise releases endorphins that improve natural immunity and improve mood. In addition to raising your mood, regular exercise has other health benefits such as lowering blood pressure, protecting against heart disease, cancer and increasing self-esteem. Experts advise getting a half hour to an hour of moderate exercise, such as brisk walking at least three or four times a week.
15. Do not give up
Depression can make you want to hide from the world and disappear. It is normal to take some time but give you a time limit and then do something productive to improve your mood. Depression can be well managed (I know from personal experience) and can have a wonderful life beyond depression. Hang on and keep faith.