Self-help and coping techniques for depression
When you’re finally troubled enough by your depression, and you know you need help, there are many possibilities open to you. This can be a blessing for those who like choice, or it can be overwhelming at a time when you have no energy and no motivation.
So let’s see if we can make choosing your next step a little easier.
Sometimes it can be embarrassing to admit that you’ve fallen into a funk, so thankfully, there are some discreet products and services that can help you cut through the fog of depression and see the light again.
Depression can be debilitating to you and devastating to your family and friends. A few depression self help and coping techniques can go a long way to help overcome these crushing feelings. It takes practice and a firm commitment to do what it takes, but it’s not impossible and when you succeed, you’ll have a new sense of accomplishment.
Depression doesn’t discriminate. You can be a child or a senior citizen, man or woman and suffer from depression.
Because of the wide diversity of people
who suffer from depression,
many forms of treatment have emerged.
It’s up to you to decide which ones you want to try based on your personal medical history, beliefs, and preferences. Some are rooted in the medical field while others come from a certain ideology.
IF YOU’RE HIGHLY TROUBLED
If you need help for depression that’s so severe that you’re having suicidal thoughts, then it’s vital that you contact your trusted physician immediately to seek treatment. He or she can provide a prescription solution or other form of help quickly.
IF IT’S NOT THAT BAD
If it’s not to that point, then you may want to consider some of the other forms of treatment for depression, which include:
- Natural remedies
These are generally herbal, over the counter solutions that help alleviate stress factors that lead to depression. They may include St. John’s Wort, Gingko Biloba, or Ginseng to name a few.
- Neuro Linguistic Programming (NLP)
This is a cognitive therapy that helps change the way you look at life, and at stressful situations that result in a depressive state.
This can be done by another person, such as a therapist, or you can learn self-hypnosis to discover a new way of handling your sadness and anxiety.
- Stress Relief
Basics stress relief techniques that alleviate depression can range from something as simple as stress balls that you squeeze in your hand to acupuncture treatments.
- Endorphin Boosters
There are many ways to release endorphins and it can be something as easy as working exercise into your daily routine.
WORTH KNOWING: You may have to try more than one form of treatment to find one that works for you. Or perhaps do several things together such as exercise, taking a herbal supplement, and doing some self hypnosis. But the end result will be a happier you.
Whenever you need help for depression, it’s important not to let it get out of control. Not only is depression emotionally draining, but it can do damage to your body over time.
- Lifestyle changes
Simple changes to your lifestyle such as adopting a better and healthier diet, exercising (especially aerobic), not giving in to urges such as staying in bed rather than going to work or making negative food choices such as eating a hamburger and fries rather than a healthy meal will help build your willpower quotient so that it becomes easier next time.
You know that you should be taking care of yourself, but sometimes life gets in the way and you may be putting yourself last. Looks like it’s time to focus on your own needs.
Turn your caring skills towards self-care
If you don’t start taking care of yourself, you’ll eventually be unable to take care of others who need you. Not putting yourself first in line for rest, relaxation or anything else that can boost your mood is inviting depression into your body and mind.
When you participate in the care and feeding of relationships, you’re developing a self-help technique that can help you cope with feelings of depression on a regular basis. Depression self-help includes talking to friends and/or family members who support you, but you have to work on these relationships, and when you’re depressed it might be difficult just thinking about whom you should call or visit.
A simple mental trick to reduce overwhelm
When you feel overwhelmed by “things” you have to do, separate them out into two categories – difficult and unattainable. It may be difficult to get out of bed, shower and get yourself to work, but it’s not impossible. Tasks put into the unattainable category might be saying “yes” to one more volunteer job this week. Picking and choosing what you’ll do will give you a sense of empowerment.
A great depression self help tip for coping with symptoms of depression is to begin slowly. The proverbial “Rome wasn’t built in a day” is especially true when it comes to dealing with depression. Take baby steps on the road to recovery. If you don’t have a lot of energy on one day, don’t try and accomplish a lot. Choose one thing that you know you can do and do that. Forget about the rest of the stuff on your list.
Depression self-help can be a wonderful way for you to feel good about yourself and help overcome depression symptoms, but if you feel yourself descending deeper into the throes of depression and you just can’t seem to pull out of it, don’t hesitate to seek professional help.
Don’t forget to reward yourself for what you’ve accomplished. Write down those accomplishments and then look back periodically. You’ll find that you’ve accomplished much more than you thought you had.
So let’s talk more about stress…
Managing stress depression
Are you so stressed that it’s causing depression? Don’t feel alone.
Many people today are having problems coping with the stressful events and situations bombarding our lives. When stress occurs, it triggers a “fight or flight” response in our brains and, if this occurs on a constant basis, your body and mind might begin to show symptoms of stress depression.
When this type of chronic stress occurs, it may overwhelm you, causing depression symptoms such as mood swings, lethargy and difficulty working or attending classes. You may find it difficult to continue with a normal routine. Stress depression can be controlled by developing a few coping skills and taking better care of yourself.
Coping skills that you may want to take advantage of include meditation, regular exercise routines, including the stretching and breathing techniques that yoga offers.
Drinking too much alcohol and drug use also add to the reasons for stress depression, so try and develop a healthier lifestyle by avoiding these stress inducers.
Eat healthy foods that boost your body’s immune system rather than bring it down.
Scientific studies have proven that a chemical called serotonin manages the part of the brain that triggers depression. If your brain isn’t producing enough serotonin, you may feel sad, lose sleep or sleep too much and develop other, more serious, symptoms of stress depression. There may be other reasons for depression, but lack of serotonin can be a major cause.
Diet and exercise can sometimes boost levels of serotonin. Certain foods such as dairy, nuts and fowl contain high levels of tryptophan, a nutrient from which serotonin is produced. Vitamin B-6 is also helpful in converting tryptophan nutrients to serotonin. If diet and exercise don’t seem to work, antidepressants are usually effective in boosting serotonin levels.
Just because you have stress depression doesn’t necessarily mean that you’re headed toward a more severe case of clinical depression. A temporary depressive state may occur when you’re faced with negative situations in your life such as loss of a job, death of a loved one or even positive changes such as marriage or birth of a child.
Stress, itself, isn’t bad but how you deal with it makes all the difference. Stress and depression are closely related, so if you’re having trouble coping with the stress in your life, clinical depression may occur causing you to have trouble functioning in your daily life.
If you suspect that you may be suffering from stress depression, try to identify the main stressors in your life. Keep those stressors from getting you down by taking advantage of personal support from others, practicing replacing negative thoughts with positive ones, exercising on a regular basis and employing some coping skills and techniques that might help.
TIP: Depression books can help you recover
Depression books abound for those who want more information about this devastating disorder. If you or someone you love has been diagnosed with depression, a good way to speed recovery is to educate yourself about the type of depression you have. It’s the beginning of understanding this experience and getting your mind and body back into a healthy state.
There are so many depression books, that you may want to research ones that could work for you before spending money on some that don’t apply to your situation.
- Some depression books target anxiety, mood swings and behavior and thinking patterns.
- Others might deal with prescription medications that work best for depression.
- There are depression books that only address alternative remedies for the disorder, such as acupuncture, supplements and herbal solutions.
- Books about meditation and exercise exist for those who think that might be the best way to recover.
- Other depression books might simply address ways to feel better or change your mood.
- You’ll find specific books that target depression in children or the elderly. These are helpful books that list causes, symptoms, possible diagnoses and ways to treat each type of depression.
- Postpartum depression is a serious problem that can affect so many new mothers, and a depression book for new mothers might alert her to future feelings before the baby is even born.
- Many books exist about female depression, but topics that relate to male depression are sometimes neglected. Fortunately, there are depression books out there that are specifically written to help males and all you have to do is research the topic online to find some that might interest you.
- Exercise can be crucial to helping you combat depression symptoms, and there are depression books that explain why exercise helps and what types of exercise might be good for you to try. Some of these books combine diet and a healthy lifestyle as a natural way to keep depression at bay.
Depression books can be purchased in brick and mortar stores such as Barnes and Noble or Borders and also online at sites such as Amazon.com. Both choices let you browse through the books, and online books searches may contain helpful reviews from others who have read the book and put it to use on their personal paths to depression recovery.
The best way you can fight a depression disorder is to educate yourself about it. Then, you’ll have a better idea about which path to seek and which methods are right for you or someone you love. Depression books can be a life-saver, both mentally and physically, so browse through the titles and content of these books and start your recovery from depression now.
And the bottom line is…
You can overcome depression and be happy again
When you’re constantly fighting depressive and overwhelming feelings, no matter where you turn in life, it’s hard to believe that you can eventually overcome depression, say goodbye to feelings of worthlessness and despair and be happy again. Depression symptoms can be overwhelming at times, and if you have a severe case of depression, you might think you’ll never see light at the end of the tunnel.
People who suffer from depression often lose interest in everything they once used to enjoy. Hobbies, relationships and social activities are put aside and sleeping too much, withdrawal from everything and fatigue take their places. Low energy levels are often the cause of these side effects of depression. The trick is to recover enough and feel motivated enough to begin a regimen that can help overcome depression symptoms.
Happy and sad at the same time?
Depression may be triggered by situations out of your control and you may feel helpless to do anything to relieve stress or to make any changes that can help. Even happy events can cause certain forms of depression. For example, you may be happy that your child got in to the college of his choice, but that loss could trigger a bout of “the empty nest syndrome.”
Retirement is also a happy time, but it might trigger feelings of depression because you’ve lost the camaraderie with co-workers and a reason to get up the morning. It’s important to find something to do that not only keeps you busy, but that also challenges your mind and body. This can help you overcome depression feelings more than anything you can do for yourself.
You can take your life back and be happy again by learning to control your thoughts. Most thoughts are habitual, so if you’re having negative thoughts all the time, it’s because you let them enter your mind and give a strong voice to them. Try and develop techniques that replace the negative thoughts with positive ones such as doing something you enjoy immediately when a negative thought enters your mind.
Developing a healthy lifestyle routine associated with diet, exercise, relaxation and meditation can cause your body to produce more endorphins, a chemical manufactured by the brain that combats depressive feelings. Find reasons to feel good about yourself. Everyone can cultivate “good vibes” by thinking of things that you do well or how important you are to others in your life.
Source of happiness
Happiness can often come in the form of helping others and can be one of the most rewarding activities you can engage in. Looking outward rather than inward for validation is a method preached in almost all religions and is also suggested by counselors and psychotherapists to help overcome depression and enjoy a happy life once again.
DEPRESSION: Need to learn more? Discussing causes, symptoms & treatments for the 6 types. Tips for managing. Natural treatments, too!
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