Dealing with depression

Finding a way to come out of a depressive state is very difficult because tackling depression requires a lot of energy and persistence which is a complicated process when depression literally sucks it out of you. Whilst tackling depression is extremely difficult its very important to remember it is not impossible to overcome it although it may seem like it. This guide will provide you with a few tips on how to deal with your depression hopefully you are able to take in some of the information from this blog and apply it to your everyday life.

No more negativity

When you are depressed your thoughts and the way you feel about yourself are almost always negative. You may struggle to see the good in anything you do and you will find it easier to point out your flaws and shortcomings. In reality, for every negative flaw you can point out about yourself there is a positive quality within yourself that outweighs it. It is so important to do your best to make sure you are aware of your qualities. Here are a few techniques to help block out negative thoughts and boost self-esteem:

  • Partake in DAILY affirmations
  • Write 5 positive things you like about yourself DAILY
  • Listen to Mindset speeches DAILY
  • Stop self-sabotaging – Understand that the way you think about yourself in a depressive state is not the way the outside world thinks about you!

Get some sunlight

Sunlight can help boost serotonin levels and improve your mood.  Get outside during daylight hours as much as possible and take in the sun for at least 15 minutes a day.

  • Take a walk on your lunch break
  • Double up on the benefits of sunlight by exercising outside. Go for  walks in a local park, or partake in outdoor activites you may enjoy.
  • Increase the amount of natural light in your home and workplace by opening blinds and sitting near windows.

Develop A healthier diet

Your diet is essential in affecting your mood. Not only the foods you’re eating but also the frequency you are eating during the day too. It is so important to make sure you are giving your body the nutrients it needs to function correctly and that includes your mental functionality too. Here are some tips on how to improve your diet to help with depression:

  • Make sure you are eating 3 meals a day
  • Minimize sugar and refined carbs. comfort foods can make you feel good temporarily but often these foods quickly lead to a crash in mood and energy so cut out as much of these foods as possible.
  • . Omega-3 fatty acids play an essential role in stabilizing mood. Try incorporating foods such as  salmon, herring, mackerel, anchovies, sardines and tuna into your diet
  • Boost your B vitamins – Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.

Get active

The worst thing to do as someone with depression is to stay in and wallow in it. Staying inside an environment you’ve familiarised your depression with will only make your state worse as time goes on although you probably feel at your most comfortable but the best way to cure depression is to push yourself. Stepping outside your comfort zone consistently will help you to grow. 

  1. Start small – Getting out of the house is a big step in itself in the first place. Start off exercising small so  you do not overwhelm yourself too early and gradually increase how much you push yourself as time goes on
  2. Be consistent – stay consistent it will go a long way. You cannot build habits without consistency so even on your worst days make it your priority to get active even if it’s just for 30 mins 
  3. Just do it DONT THINK – The more you think and procrastinate about going to do some exercise the more you will talk yourself out of it. Exercise is not your enemy you shouldn’t be having second thoughts about wanting to be better.
  4. Celebrate your achievements both big and small – Be your biggest fan you will never understand how far you have grown if you cannot celebrate your small wins! Growth is growth no matter how big or small.
  5. SMART goals- Set goals for yourself that are:
  • S-Specific: Knowing exactly what you’re working towards makes it easier to understand exactly what you need to do to reach your target
  • M-Measurable: It is important to be able to track your progress so you know if there’s anything you need to change in your routine for better results. However it is just as important to not get emotional if you are off track use it as motivation!
  • A-Achievable: make sure you have the resources and the control to reach your targets or its pointless
  • R-Realistic: avoid unnecessary stress and frustration by making your goals realistic 
  • T-Time based: aim for a certain time period to reach your targets in for motivation.

 

 

Reach out

Reaching out can be difficult but its important if you feel as though you haven’t got it in you to sort it yourself. Please remember there is no shame in reaching out for help even the most fearless people you know need help with something. If you do not know how to reach out please read below:

Decide who is best to talk to: It is important to remember there are people who care. Even if you feel like you are not close enough with anyone to open up to them there are professionals who dedicate their lives to helping people who may be struggling with mental health. 

What outcome do you want?: would you like to just be listened to or are you after a more practical intervention such as therapy? Sometimes you don’t know which is okay but it makes it easier to understand if you have an idea of what you want out of reaching out so take some time to decide

Write it down: If you do not feel comfortable speaking about it try writing down how you feel and have a trusted person read it instead. This could be beneficial because sometimes when speaking out loud you may subconsciously hold back on what you truly want to say face to face.

Pick a time and place:  take control of what time and where you would like to have the conversation so you can choose the conditions that you feel comfortable in. Remember it is your moment to say exactly how you feel, its about YOU. 

 

Helpful links

Check out some of the links and numbers below for some additional support:

Young minds: www.youngminds.org.uk 

Mind UK: www.mind.org.uk

Mental Health Foundation: www.mentalhealth.org.uk

Numbers to call

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