"How to cure Depression by yourself"
Depression can drain your energy and leave you feeling tired and exhausted. It can be tough to gather the courage or motivation to seek treatment as a result of this. You may, however, take small steps to help you feel more in control and improve your overall well-being.
You may feel helpless if you are depressed. You aren't. There's a lot you can do on your own to fight back, in addition to treatment and, in some cases, medicine. Natural depression therapies include changing your behaviour, particularly your physical activity, lifestyle, and even your way of thinking.
It can be hard or impossible to put into action just thinking about the things you should do to feel better, such as exercising or spending time with friends. The things that are the most difficult to undertake are the ones that help the most. The first step is always the most difficult. It can significantly improve your mood and energy for several hours, long enough for you to take a second recovery step.
1. Accept yourself as you are.
Depression is a common occurrence. Millions of people are affected. You might not understand that they face the same issues, emotions, and obstacles that you do. Being open, accepting, and loving toward yourself and what you're going through is crucial to self-treatment for depression.
2. Wallow constructively
Suppressing your feelings and emotions may appear to be a smart strategy for dealing with depression's bad symptoms. However, this method is eventually harmful. Have it if you're having a bad day. Allow yourself to experience the emotions, but don't dwell on them. Consider writing or journaling about what you're going through. Then, when the emotions subside, write about it as well. Observing how depression symptoms ebb and flow can be helpful for both self-healing and hope.
3. The present doesn't define the future
The mood, feelings, and thoughts of today are not those of tomorrow. If you didn't succeed in getting out of bed or achieving your goals today, keep in mind that you still have tomorrow to try again. Allow yourself to realise that while some days will be difficult, others will be fantastic. Try to look forward to a new day tomorrow.
4. Assess the parts instead of the whole
Recollections can be tinged with negative emotions if you're depressed. You may find yourself concentrating on the one item that went wrong rather than the several things that went well. Stop making broad generalisations. Encourage yourself to see the good in things. If it helps, make a list of the things that made you joyful during the event or day. Then make a list of what went wrong. Seeing how much weight you're giving to one thing can help you shift your focus away from the whole and toward the positive aspects.
5. Do the opposite of what depressive feelings might tell you
Your negative, unreasonable inner voice may try to talk you out of self-help. You may, however, learn to recognise it and replace it. As each thought arises, address it separately. You may soon realise that the negative isn't always accurate.
6. Set realistic goals
You might prefer to do nothing if you have a long to-do list. Instead than making a big list of chores, focus on one or two smaller objectives. Set your eyes on another small thing once you've completed one, and then another. This way, instead of an unfinished to-do list, you'll have a list of tangible accomplishments.
7. Reward your efforts
All accomplishments are worthy of praise, and all achievements are worthy of celebration. When you achieve a goal, make an effort to acknowledge it. Recognizing your own accomplishments can be a very effective tool in the fight against depression's detrimental effects. The recollection of a well-done task may be particularly effective in combating negative comments and overgeneralization.
8. Create a routine
Setting a light routine may help you feel in control if depression symptoms impair your normal routine. These plans, however, do not have to cover the full day. Your schedule could be focused on the hours leading up to work or just before bedtime. Maybe it's just for the weekends. Concentrate on developing a loose yet disciplined routine that will assist you in maintaining your daily pace.
9. Do something you enjoy
Depression can make you give in to your exhaustion. It could be more potent than good feelings. Push yourself to do something you enjoy that is both calming and energising. Playing an instrument, drawing, hiking, or biking are all possibilities. These activities can help you overcome your symptoms by providing small boosts in your mood and energy.
According to research, music might help to improve your mood and alleviate depression symptoms. It may also assist you in improving your ability to receive good emotions. When music is played in a group context, it can be very useful.
10. Spend time in nature
Nature can have a significant impact on depression. According to research, those who spend time in nature have better mental health. Sunlight exposure may provide some of the same advantages. It can improve your serotonin levels, giving you a momentary mood lift. Consider going for a lunchtime stroll through the woods or spending some time in your local park. Alternatively, arrange a weekend hike. These activities can help you bond with nature while also allowing you to get some sunlight.
11. Exercise
Every day, go for a 15- to 30-minute brisk walk. You can also dance, stretch, or practise yoga. People that are depressed may not want to do anything. However, urge yourself to do it. If you need motivation, enlist the help of a friend. Getting started on any activity improves your mood. It momentarily increases endorphins, which are feel-good hormones. Regular exercise appears to help the brain rewire itself in beneficial ways.
12. Eat healthy
Some people who are depressed find it difficult to eat. Some people have a tendency to overeat. However, what you eat has an impact on your mood and energy levels. So, if you're suffering from depression, make sure you're eating properly. For the most part, this entails eating a variety of fruits, vegetables, and whole grains. Simple carbs and foods with added sugar should be avoided. Don't go too long between meals. Eat something light and nutritious even if you don't feel hungry.
Foods high in omega-3 fatty acids (such as salmon and tuna) and folic acid (such as spinach and avocado) have been shown to aid with depression.
The issue is that depression frequently drives people to withdraw, exacerbating feelings of isolation and loneliness. Even if you don't feel like going out or socialising, try reaching out in whatever method suits you best. While doing the activities you used to like may not be as pleasurable, getting out of the house and spending time with people who care about you might help you feel better. If you've tried self-help and made positive lifestyle changes but your depression is still getting worse, you should seek professional help. You are not weak if you require further assistance. It might make you feel hopeless because of the negative thinking, yet depression can be treated and you can feel better. But don't forget about these self-help hints. Even if you're getting professional help, these tips can help speed up your recovery and prevent depression from recurring.
Sources:
1. https://www.helpguide.org/articles/depression/coping-with-depression.htm#
2. https://intermountainhealthcare.org/blogs/topics/live-well/2017/05/7-ways-to-overcome-depression-without-medication/
3. https://kidshealth.org/en/teens/depression-tips.html
4. https://www.verywellmind.com/beat-depression-without-prescription-drugs-1065079