When dealing with depression, everything seems difficult. From going to work to attending social gatherings or even getting out of bed. Generally, depression affects someone’s quality of living. However, having depression does not mean that your life is over. There will be times that you might feel as if the world is on your shoulders, and sometimes you feel better. In this article, we dig deeper into tips to help you cope with depression.
Ways to Cope with Depression
Here are proven ways on how to cope with depression:
Work with a Therapist
Working with a therapist is among the essential steps in managing depression. Psychotherapy helps you to improve the quality of your life. It also helps in minimizing stress and coping with stressors. Some of the things that your therapist can help you in are improving your self-esteem, developing positive thinking, and managing stress.
Most people with depression tend to have negative vibes towards themselves. This might be caused by low self-esteem. Developing self-love is one step towards coping with depression. Concentrate on the best side of yourself. When you are happy with yourself, you draw people who will be happy with you.
Build a Support Network
Apart from therapy and medication, social support can help make things better for people with depression. Having supportive friends and family helps to ensure that you are not alone and that you are loved. Ensure that you create a strong bond between yourself and your loved ones so that you can get enough support.
Some people may also choose to enroll in support groups that cater to their needs. It might be a support group in your area or an online support group that fits your needs. Whichever the case, strong social support will help you in managing depression.
How to Cope with Depression – Have Good Sleep Hygiene
Mood and sleep are closely related. About 80% of individuals with symptoms of depression encounter sleep disturbances. Though sometimes you can not fall asleep or struggle to get out of bed, establishing sleep hygiene can help you minimize depression.
For instance, you can switch off all electronics an hour before going to bed, use dim lights to read your favorite novel, or engage in any relaxing activity.
Use your bed only for sleep and sexual activities. Working in your bedroom or bed can make you associate them with stress rather than relaxation.
Stick to Schedule
Sticking to a schedule is essential for people with depression. Mostly, depression suppresses motivation, leading to low self-esteem. Ensure that you stick to your schedule by not shelving things that you had planned to do. Additionally, your daily routine ensures that you are not idle and that positive vibes occupy your mind.
People with depression tend to isolate themselves due to low self-esteem and lack of interest. However, isolating yourself will only make the matter worse. Instead of withdrawing yourself from others, try socializing. Engage in social activities. Stay connected to your family and friends and continue participating in activities.
How to Cope with Depression – Eat Healthily
Healthy eating is essential for people experiencing depression. For example, a higher intake of omega-3, which is found in fish such as salmon or fish oil supplements, can enhance mood. There is a close connection between good nutrition and depression. Therefore, the healthier you eat, the more you have a great mood. Additionally, a healthy diet makes you feel healthy, energetic, fit, and comfortable, improving your self-esteem.
Reduce Alcohol Intake
Do not turn to alcohol due to your depression. Instead, reduce the intake or do away with it altogether. Seeking refuge in alcohol only deteriorates the condition since there can be negative impacts between alcohol and medication or therapy. If you want to manage your condition, say no to alcohol and drugs.
Physical exercise comes with physiological benefits that are important for persons with depression. Exercise also helps in relieving stress and makes you feel healthy. When you are physically fit, your self-esteem is enhanced hence ensuring that you feel great.
Engaging in physical activities ensures that your mind is occupied with healthy thoughts rather than having negative thoughts while idle.
How to Cope with Depression – Have Positive Views towards Your General Life
Sometimes depression tends to make you have a negative view of your general life, leading to suicidal thoughts. Instead of concentrating on what life holds ahead, appreciate whatever you have achieved in life so far. Be it kids or a loving spouse, have pride in that. It can be a pleasure in little things such as completing your assignment, but the bottom line is, be happy for whatever you have achieved.
Enroll in Volunteering Organizations
Volunteering is a way of spending time with other people as well as trying something new. This will help you keep your minds occupied, and you also have a good time. It can also be a way of giving back since you might be used to people being there for you, but now you are there for someone else. It is satisfying to both mind and spirit to know that you can do something for someone in need.
Do Something You Enjoy
Sometimes our mood is enhanced by doing something that we enjoy. Do not deprive yourself of enjoyment. In fact, enjoying means happiness. What can be the best remedy for depression than being happy? If you enjoy dancing, swimming, music or riding, go ahead and enjoy it, it’s healthy and better for your mind.
How to Cope with Depression – Final Thoughts
The above stated are ways to help you manage depression, but above anything else, follow-up with your medication. Sometimes when symptoms of depression improve, people tend to stop their medication. This only worsens the condition since it can occur once again, but this time, worse than before. Ensure that you continue with therapy and take your medicine on time to get positive results.