Deal with depression

Depression can be debilitating and is very different from just feeling unhappy. Alleviate the symptoms of depression with these suggestions

Practise mindfulness

According to www.lifehack.org, a depressed mind tends to mull over all that is wrong and worries unnecessarily about all the negative possibilities that may emerge in the future. Practise engaging your senses in the moment. Focus on touch, taste, sight, sound and smell. Engaging the senses, leaves less time for worry.

Listen to music

An upbeat tune can change an atmosphere instantly and create a more positive vibe. Listening to upbeat, happy music alters brain chemistry and can improve your mood.

Use touch

Science shows that touch therapies can help some people overcome depression, lower the stress hormone, cortisol and increase the feel-good hormone, oxytocin. Therapies to consider include acupuncture, acupressure, massage, reiki and reflexology.

Stop negative talk

Depression reinforces feelings of worthlessness. Monitor your inner negative talk and make allowances for this type of thinking by reminding yourself that your thinking is that of a depressed person. Don’t take your thoughts seriously when you are feeling low. Acknowledge the thoughts but this doesn’t mean you have to believe them.

Bid your time

Remind yourself that change is constant and that you won’t always feel this way. Be patient and do your best to look after yourself in the meantime. Eat well and get a decent amount of sleep.

Distract yourself

If possible, do your best to distract yourself from overthinking. Your thoughts are your enemy when depression sets in. Play with a pet or go for a walk. Read a book if you are able to concentrate or finish a puzzle. Do anything that takes your mind off your fears and worries. Keeping busy is an effective way to overcome depression.

Try cognitive therapy

Cognitive therapy can be extremely useful in counteracting depression and is based on the principle that certain ways of thinking can trigger certain health problems, such as depression. The counsellor helps you to understand your current thought patterns and identify any harmful or false ideas, that you have that can trigger depression or make it worse. The aim is to change your ways of thinking to avoid these ideas as well as help your thought patterns to be more realistic and helpful.

Connect with friends

This can be one of the hardest things to do when feeling depressed but it is one of the most rewarding activities. Force yourself to go out. Isolating oneself from others may seem a good idea but put a limit on it and then get out there again. This can have a huge positive effect on your mood.

Get enough sleep

Sleep and mood are closely connected. Inadequate sleep can cause irritability and stress, while healthy sleep can enhance well-being. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality and even your weight.

Forgive others

When we hold a grudge, we are the ones that feel the anger. Find a way to forgive – they are not worthy of your time. Lighten the emotional load and this will help you to overcome depression.

Exercise

Regular exercise helps to overcome depression. Exercise releases endorphins which improve natural immunity and improve mood. Besides lifting your mood, regular exercise offers other health benefits, such as lowering blood pressure, protecting against heart disease, cancer and boosting self-esteem. Experts advise getting half an hour to an hour of moderate exercise, such as brisk walking at least three to four times per week.

Don’t give up

Depression can make you want to hide away from the world and disappear. It’s okay to take some time out but give yourself a time limit and then do something productive to improve your mood.