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Self-help: 5 SIMPLE AND TESTED MEANS to help yourself alleviate depression

Self-help: 5 SIMPLE AND TESTED MEANS to help yourself alleviate depression

OHMYGOSSIP – How to be happy? How to become happy? Why am I not happy? What should I do to become happy? Why am I so tired and why do I lack the will to live? Quite a few people ask themselves these questions and are devastated because they experience no pleasure for life. This is a serious situation to be worried about since very likely you are depressed. Here in this article we will list some means and simple guidelines to you about how you yourself can control your emotions and make yourself happier!

1. DEAL WITH YOUR NEGATIVE THOUGHTS – a depressed person will turn pessimistic and negative – both towards themselves as well as towards everything around them. Try to modify your thinking and replace the negative thought patterns with a more positive thinking!

*Try to see yourself from the third person perspective
*Interact with positive people
*Write down your negative thoughts

2. COMMUNICATE WITH PEOPLE – although for depressed people it may be difficult even to talk to their family members and close friends, this is exactly what you should be doing. Avoiding interaction will make depression even worse. The support from your nearest and dearest is essential for you to get better and stay well. Describe to a close person what you are going through. If possible, speak face to face. Let them know that their support and understanding will be of great help to you. If it already happened that you started avoiding everybody then try to wake some of your previously trustworthy relations.

*Talk about your emotions
*Call a friend and take interest in how they are doing (also talk about how you are doing)
*Agree to meet each other (a cafe, cinema, concert, a walk) and stick to that plan
*Settle to meet regularly in a traditional location (a weekly dinner/supper)
*With a friend, join a smaller group of people at some event
*Call or text a friend who you haven’t contacted for some time
*Meet new people (based on a common hobby, through attending a course, going to training, etc)
*Help others (for example as a volunteer)

3. TAKE CARE OF YOURSELF – to recover from depression you need to take care of yourself. This means a healthy lifestyle, learning to combat stress, balancing your duties with the more pleasant activities.

*Set a goal of getting 7-8 hours of sleep every night, because usually depression comes hand in hand with sleeping disorders.
*Spend some time outside in the fresh air, is possible then in the sunlight. The lack of sunlight may deepen depression.
*Be attentive towards your stress levels. Excessive stress not only adds to the length and depth of depression, but it can also trigger depression. Think about all the things that cause stress in your life (for example a too intensive schoolday or workday, problems with people close to you). Then think how you may prevent or minimize the tensions related to these root causes.
*Start using some relaxing techniques. The daily use of relaxing techniques helps alleviate the symptoms of depression, helps lower stress levels and experience positive emotions (happiness, contentment). You might try yoga, deep breathing, progressive relaxation of the muscles, meditation or some other relaxing technique.
*Be and interact with a pet animal. Although nothing lessens the importance of human interaction, also animals can provide you with company and happy feelings and the feeling of solitude will fade. They can help us feel needed, which is a strong antidote for depression.
*Go in for things that you enjoy (or used to enjoy).
*Make a list of things that help you elevate your mood.

4. BE REGULARLY PHYSICALLY ACTIVE – research shows that regular physical activity may be as effective in elevating your energy levels as medications. For a significant effect, set the goal of being physically active at least 30 minutes every day. You may start with small steps – already 10 minutes of physical activity does good for your emotional wellbeing (however the physical activity should be regular).

5. EAT HEALTHY – the food that you eat directly affects your wellbeing. Try to eat a balanced meal: every day meat, whole grain products, fruit and vegetables. Decrease the intake of such drinks and food that negatively affects the mood (coffee, alcohol, energy drinks, trans fats, saturated fats, processed foods or those with food additives).

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