Life and Inspirations

How to deal with depression?

How to deal with Depression
Written by Banani Chakraborty

How to deal with depression is a matter of concern worldwide. It is nowadays a very common mental illness. Feeling down or feeling sad is a very natural part of life. Everyone experience such situations numerous times in our life. We feel down due to

  • things go wrong,
  • fail to accomplish a goal,
  • the death of a beloved person,
  • separation with a close one (particularly love in a relationship),
  • others are trying to let us down,
  • loss of our valued dreams,
  • job hazards,
  • health challenges.

But, mind one thing, dealing with depression is always very difficult. You feel it very hard to do anything. It may be going to work or meeting with friends or getting up from beds and so on. If you can strictly follow the below three steps, then you can easily recover. Further, these steps of how to deal with depression will prevent it from returning.

However, I will request you to follow the 2nd and 3rd steps lifelong. They will help you in every aspect of your life. Besides, they will help you to make your life successful.

How to deal with depression?

At first, this situation of feeling down continues for at least two weeks or may occur frequently. Moreover, it is confronting for you to interact with other people as well as enjoyment in your life.  These means that you are in some form of depression.

But the question is how to deal with depression. There are medical professionals and various supportive networks available around you. They can successfully treat even serious depression.

However, you need to keep control in your hand. For this you can follow these three steps:

Step1. How to diagnose and treat depression?

You can do it in a few steps. In the first place, you need to diagnose depression. Therefore, the crucial first step of how to deal with depression is to recognize the signs of depression.

1.Recognize the symptoms of depression:

Generally, common symptoms of depression may include

  • Emotional: Feeling sad, morose, empty, worthless, hopeless, guilty.
  • Mood: Have an unhappy mood like anger, irritability, restlessness, aggressiveness, anxiousness.
  • Sleeping: either too much sleeping or not sleeping, restless sleep, insomnia.
  • Physical: Digestive problems, appetite change, either gaining weight or losing weight irrespective of dieting, fatigue, headache and pains.
  • Cognitive: Facing problem in concentrating, thinking or making decisions, delayed responses while conversing.
  • Behavioural: Showing noninterest or reluctant in favourite activities, thoughts of death or suicide, involved in high-risk activities, excessive drinking, using drugs.
  • Sexual: Either reduced desire or lack of performance.
[Also read my article depression, the main cause of disability worldwide to know the signs even better]

If you find one or more symptoms of depression, then consult your doctor immediately.

2. Let your doctor search the probable medical causes behind your depression:

It is another vital step towards how to deal with depression. The doctor will find out the reasons. Some depression may arise due to other medical conditions or for medications of ongoing medical treatment. Sometimes, medical conditions may also mimic depression.

Therefore, your doctor needs to identify the actual reason for depression.

Some common medical conditions responsible for depression are:

  1. A) Nutritional deficiency:

    The following vitamins along with minerals in foods are helpful for various brain and health functions

  • Selenium.
  • Antioxidants [ Vitamin A (beta-carotene), C and E.
  • Vitamin D.
  • B vitamins.
  • Omega-3 fatty acids.
  • Magnesium.
  • Zinc.
  • Folate.
  • Iron.
  • Protein.

Although there is not much evidence, the vitamins and minerals are associated with various brain functions. Among them, deficiency of B vitamins (particularly B 12 and B6) are most likely associated with depression. However, it requires further study. Added to this, recent studies revealed that vitamin D is essential to maintain mental health. Anyhow, try to fix the input of the above vitamins and minerals at the optimal level as a step towards how to deal with depression.

B). Side effects of some medications:

Side effects of some medications may cause depression. Therefore, check the warnings on the labels. Moreover, seek advice from your doctor. Acne drug isotretinoin, along with medications like benzodiazepines, barbiturates, opioids, reserpine, beta-blockers, etc. may cause depression.

C). Hormonal imbalance:

Some depression is due to hormonal imbalances, chronic illness like heart diseases, HIV/AIDS, diabetes, kidney disease, arthritis, lupus, cancer, thyroid, Parkinson’s disease, chronic pain.

D). Other causes:

Social phobia, OCD, alcohol and substance abuse, as well as childhood trauma, generally accompany depression. The total history of these happenings is important for how to deal with depression.

E).Women diseases:

Women diseases like premenstrual syndrome (PMS), postpartum depression (“baby blues”), premenstrual dysphoric disorder (PMDD) are some are also the reason.

F). Personal conflict and dispute:

Personal conflict and dispute within close family members as well as friends may cause depression.

  1. G) Another reason for depression is genetics. If there is a prevailing family history, then there is an increased risk of depression.

H). Good events:

Even good events such as getting married or starting a new job may cause depression.  Moreover, losing a job or retirement may sometimes cause depression.

3) Study depression for a better understanding:

This is another vital step towards how to deal with depression. If you enhance your knowledge regarding your condition, then it will assist you a great deal to better your condition. Anyhow, knowledge is always very important in any regard of life.

Both books and magazines on depression, anxiety as well as happiness are the most trusted source of knowledge. You can purchase or visit local libraries and borrow books. Moreover, you can search for them online. You can also search the sights of Government and National Institute for mental health treatment.

At first, you will learn that depression is a real concern and you will have to treat it sincerely. However, there are several types of available successful treatment. As a result, your fears and worries will decrease or go away.

Further, you will learn the psychology, self-help, therapies and tools. Next, you can try them for yourself. This process of reading and sought recovery is popular as “bibliotherapy”. It is highly beneficial towards how to deal with depression.

4) Undergo talk therapy or psychotherapy:

Talk therapy treatment to deal with depression

source google image

This therapy is one of the best solutions to overcome depression. Many studies revealed the effectiveness of talk therapy or psychotherapy.

“Talk therapy can give you the skills to help handle your depression, so for many people, it’s a very empowering experience,” “This makes it effective over a long period of time,” says Larry Christensen, PhD, professor of psychology at the University of South Alabama in Mobile.

However, it is a very fruitful way of how to deal with depression, if it is mild to moderate. In case of severe depression, you may need medication along with this.

Although there are several types of talk therapy. But Cognitive behavioural therapy (CBT) and interpersonal therapy are the most commonly used therapy. CBT focuses on the adverse effect of negative thoughts and challenges on mood as well as how to change negative thinking pattern. It is as good as or even better in some cases than antidepressant medications. The therapist helps you to bring positive thoughts and behaviours.

Interpersonal therapy focuses on the development of personal relationships.

You can contact psychiatrists, psychologists, therapists, social workers or counsellors as a part of how to deal with depression. You may choose anyone. But feeling comfortable is necessary while talking to him. Remember “Your comfort level with the therapist is much more important than what kind of degree that person has,” “Therapy is generally much more successful if you like your therapist and have a good relationship with that person.” says Eric Endlich, PhD, a Boston-based clinical psychologist.

5) Think of using prescription medication:

If you approach a doctor, then he may prescribe medication. At first, you need to know the duration and side effects, if any, from the doctor. Immediately report him if you feel anything wrong or any side effects. He may either change the dosage or the medication. This is another vital measure of how to deal with depression.

Furthermore, in some severe cases, Electroconvulsive Therapy (ECT) may require.

If you are unwilling to take anti-depressants, then clearly talk to your doctor. In such a case, you may use herbal medications as a natural remedy for mild to moderate depression. Because, the FDA (the Food and Drug Administration) does not monitor them, therefore the assurance of quality is doubtful. However, the well-known herbal products are

  • John’s wort (for bipolar disorder)
  • Chamomile (antidepressant flavonoids)
  • Ginseng (reduce stress, better mental clarity)
  • Lavender (reduce insomnia and anxiety)

Generally, people take these herbal supplements. This is another way of how to deal with depression. Moreover, there are nonherbal supplements like S-adenosyl methionine (SAMe) and 5-hydroxytryptophan.

However, St. John’s wort is the most popular non-prescription herbal item to treat mild depression. It contains Hypericum perforatum. In fact, serotonin syndrome may appear due to its use. Side effects of serotonin syndrome are high fever, shivering, seizures and confusion. If you do not treat it, it may be fatal. Therefore, when you experience this syndrome, consult your doctor or visit a nearby hospital immediately.

6) Try alternative therapies:

Additionally, you may try music therapy, art therapy, pet therapy, etc. which are highly effective to swing your mood. These therapies may also take a good role in how to deal with depression.

Step2. How to undergo lifestyle changes to deal with depression?

How to undergo lifestyle changes to deal with depression

source google image

You can fight depression more effectively if you undergo the following lifestyle changes. Moreover, these changes will help your overall improvement in health.

1. Eat healthily:

Healthy eating habits will not help you to fight depression but also can fight other health conditions. Earlier, in this article, I discuss how to deal with depression through your food. Depression has associated with some vitamins, minerals, antioxidants deficiency. At first, eat more fresh fruits, leafy vegetables, whole grains along with sufficient water.

Added to this, avoid or reduce sugar in any form, junk foods, processed foods, fast foods, alcohol, caffeine, refined carbohydrates, trans fat. Generally, these foods can aggravate depression. Therefore, avoiding or reducing them is vital for how to deal with depression. Moreover, they may create several health issues.

[If you wish, then you can read my writings to keep you fit and healthy. Some of them are:

Also, know how to benefits from the followings:

If you read them, then you will know their nutrient value along with their health benefits. Therefore, they will help you a great deal to uplift your mood along with your health.]

2.Sleep well:

It is another major measure on how to deal with depression. Most importantly, sleep plays an extremely important role in depression. At first, it is vital for a healthy body. As a matter of fact, sleep is extremely crucial not only to keep you energetic and active throughout the day but also for all-round benefits:

Lack of sleep will not only hamper your energy and motivation but also you will feel tired. As a result, you will be late for work. Therefore, you will start feeling the time pressure. Added to this, you will lack your quality performance. These will result in negative thoughts as well as depression.

If you wish, then you can read my writings on sleep.

Also, know the followings causes of disturbances of sleep.

These articles will definitely guide you to sleep well.

3.Exercise:

In fact, exercise can assist you in how to deal with depression. According to a recent study, exercise may be an effective substitute for Zoloft. Zoloft is a selective serotonin reuptake inhibitor (SSRI) to treat depression. In fact, exercise helps to discharge a natural anti-depressant chemical in your brain. It also works on how to stay motivated. Therefore, it helps you to remain active in doing something.

You may start with some walk in your locality or some convenient place, preferably a green place nearby. Next, may start the morning walk. If possible, do some jugging along with freehand exercises. You may also join a laughing class. Moreover, you may play football, cricket, badminton, athletics, etc. Cycling, swimming is also good exercise. You may also engage in playing kickboxing or similar games.

These types of activities will help you to release your pent-up emotions. This is a very effective way to fight depression. But it is necessary that you enjoy this session.

Moreover, the human body releases natural “feel-good” hormones like endorphins at the time of exercise. It is also helpful for how to deal with depression. Actually, exercises help in the following way.

Therefore, do at least 30 minutes of exercise daily. You may also include some meditation or yoga with this.

4.Surround yourself with positive friends, mentors and co-workers:

If you surround yourself with positive friends, mentors and co-workers, then you will always get positive affirmations, positive stories, positive outlooks and above all positive atmosphere. They will support you even in your tuff time. Due to them, you will never feel helpless or worthless. They will always help you to uplift your mood. Therefore, it plays a vital role in how to deal with depression.

Studies proved that a similar mentality people will make you happier. They will always help each other; although the situation may be either favourable or not.

You are interacting with people whom you love. It helps your brain to discharge neurotransmitters. These are

  • Dopamine: This will change your mood and make you happy.
  • Serotonin: This will make you feel relaxed.

Added to this, you can choose your gratitude partner from them. If you develop a positive network of gratitude, it, in turn, will help each other to develop.

In fact, it will help you towards how to deal with depression.

5.Know how to use your body:

Both your body and mind are intimately inter-related. In fact, dress has a vital effect on your feelings. Therefore, always wear those dresses that give you feel-good experience.

According to social psychologists our postures are also responsible for our bodies stress hormones levels. You must try to stand up straight with chest forward and shoulders back.  And looking forward. This “power pose” will better your self-esteem.

Smile is another important aspect of how to deal with depression. Researchers suggest to smile always, when you smile, your brain helps to promote your mood.

Your skin, as well as your hair, are also vital for your feel-good experience. If you start grooming, then it will better your mood. You will feel better and satisfied.

As a matter of fact, we all irrespective of gender and age want acne-free beautiful face. If you want to maintain your beauty, then the following topics will help you a lot:

6.Practice mindfulness:

Mindfulness is another important aspect of how to deal with depression. As per Greater Good Science Centre at Berkeley, mindfulness is “maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environments, through a gentle, nurturing lens.”

Actually, it is meditation. Here people focus on an intense awareness of their emotions at this moment without judgement and interpretation. It is a great way of how to deal with depression. Some tips and techniques for practising mindfulness:

  • Pay attention to your breathing and emotions.
  • Recognize your thoughts and emotions.
  • Notice your sensations, the sights, the sounds, the smells in a given moment.
  • Feel your body’s physical sensation.

Below are a few ways of its application in positive psychology:

Researchers find that the combination of mindfulness and positive psychology will assist to overcome the above situations as well as some other health conditions.

Step3. How to cope with the symptoms of depression?

If you can properly address the symptoms of depression, then they will help you to feel better. Due to this, you need to undergo some behavioural changes. This will help you a great deal regarding how to deal with depression.

How to Undergo some behavioural changes?

Added to this, we need to undergo some behavioural changes as a measure for how to deal with depression.

1.Start the day with a positive affirmation:

Remember the proverb, “morning shows the day”. Our beginning of the day will set the tone for the whole day. Therefore, we may start the day with a positive prayer. We may also say

  • I am grateful to be alive.
  • I am surrounded by positive and loving people.
  • Life is a beautiful gift.
  • I am attracting great opportunities.
  • I will make the most of the day.
  • Today will be a great and productive day.
  • I am attracting great joy into my life.
  • I am a happiness magnet.
  • My happiness grows stronger every day and etc.

Similar types of positive affirmations will help us to be positive.

2.Set goals and keep occupied:

This is another very important step towards how to deal with depression. In short, goals are an integral part of a successful life. Moreover, it is the all-important first step to make your dreams a reality. A goal is actually an idea of the future. Generally, a man

  • At first, visualizes
  • Then plans and
  • Finally commits to achieve

After that, one needs to set goals. This is the right action for success. Effective goal settings will help to accomplish goals in life with the focused and decisive way through right actions in lesser time. Researchers find that realistic goal setting will instantly boost your

  • Motivation
  • Efficacy and
  • Confidence.

Hence, it will help you to remain busy throughout the day. It will help you on how to deal with depression. In fact, we need to remain busy all through the day. We will take rest only when our body demands it. Always remember the proverb “an idle mind is the devil’s workshop.”

Setting goals and keeping occupied will help you to feel good and help to keep away your depression.

3.Workaround passion:

We will try to find a job which we like. When we do something that we love, there is every possibility of our success. Moreover, it will help us to stay motivated and easily give the best of us. It will also give us pleasure. Therefore, it will help how to deal with depression.

On the other hand, if we are doing a job that we do not like, then it will be hard to get motivated. Therefore, there is every possibility of failure as well as depression.

“What You Lack In Talent Can Be Made Up With Desire, Hustle And Giving 110% All The Time.”  Don Zimmer.

4. Do your favourites:

At first, you need to keep some time for rest. Moreover, do some favourite works that give you enjoyment. Ensure daily time for doing such works. Always make time to do those lovable or favourite activities. This is another good way of how to deal with depression.

These positive and favourite activities may include

  • Reading stories or books, speeches or quotes of motivation. It may be something else.
  • Listening to music or dancing.
  • Engage in sports, hobbies and etc.
  • Quality time spends with family or friends.
  • Engage in creativity like drawing, painting, writing, making toys, origami, etc.

5. Use your weekend:

Always try to spend your weekend in the vocational mood with your family and friends. Engage yourself in some amusement works. You may go to some places around you like go out to movies or dinner, parks, river banks or seashores etc. These places will help you to relax, enjoy and breathe in fresher air.

Even you may go out to a tour for a few hours or one day or two days or weekends or even more. These will help us a great deal to be positive as well as work how to deal with depression. May travel in places like:

These things will boost up us physically as well as mentally.

6.Cultivate optimism:

Optimism Quotes:

Below are some optimism quotes. They will describe what is optimism. Read them very carefully.

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”: Winston Churchill.

“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.”: Helen Keller.

“We are all in the gutter, but some of us are looking at the stars”: Oscar Wilde.

“Optimism is the madness of insisting that all is well when we are miserable”: Voltaire.

“Even if I knew that tomorrow the world would go to pieces; I would still plant my apple tree”: Martin Luther.

It is another highly effective way of how to deal with depression.

In the first place, it is an act of hopeful anticipation regarding a favourable future.  Optimism means to look at the bright aspects of things.  It is another extremely vital way to be positive.

Benefits of optimism:

Optimism provides us with several benefits. Some of them are:

  • At first, it improves your general sense of well-being
  • Secondly, it promotes self-esteem.
  • Thirdly, it improves your relationship with others.
  • Fourthly, it reduces the level of stress in life.
  • Besides, it develops your productivity.
  • Moreover, it enhances different coping skills to combat life’s struggles.
  • Further, it helps you deal with your failures constructively.
  • However, it brings your peace of mind.
  • Above all, it enhances our level of happiness.

Optimism is, therefore, an approach of interpretation. In fact, different people interpret a given situation in different ways.

In the first place, the human brain is very flexible and we have to learn these different ways of interpretation. Pessimists view the world in a negative or depressed as well as unchangeable manner. They always say like

  • “I cannot do this.”
  • “I will never get success”.
  • “Everything is unfair.”
  • “I will never be able to change”.

An optimist always sees the possibility. Therefore, it helps him how to deal with depression.

He knows that he can do anything. Only he needs to work hard or learn something new. He is always willing to give his best effort. That is the only thing he can do. Optimists know that in life there will be

  • Challenges.
  • Negative experiences.
  • Defeats.

They know that these situations will always bring the opportunity to learn something new along with self-development. They gladly prepare themselves for hard work.

7.Overcome negative self-talk:

It is another very important step towards how to deal with depression.

Not only negative self-talk but also negative self-criticism does not help us be a better person in life or achieve our goals. Some examples may be like the followings:

“I’ll probably fail this class and never be able to go to a good college.”

“I just got a “C” on this test. I guess I’m not good at math.”

This is another important aspect to live life to the fullest. These types of negative self-talk increase our stress as well as lowers our self-esteem. A lot of time we spend thinking that we cannot do anything in life or what is wrong with us. Instead, we need to think

“That situation didn’t go exactly I’d planned. I will find out another way”

“I’m such a looser. I must overcome very soon.”

We will have to think logically and rationally about our self-criticisms. If we can approach properly, then we will be able to change a lot of situation. (Also read power of spoken words).

[Also learn my articles below. They will help you to improve your positivity. In fact, you will be able to understand the importance of overcoming negative thinking as well as change your thinking. Therefore, they will help you how to deal with depression.

N.B. Read all these articles carefully. You can know something more that will assist you in a better way how to deal with depression.]

8.Laugh:

We need to laugh always to live life to the fullest. Indeed, it works as a medicine. At first, it lowers stress hormones. Besides, it helps to release endorphins which aid as natural mood elevators. It not only burns calories but also supplies more oxygen. As a result, we feel healthier and lively. Further, it is contagious. When we laugh, others around us also laugh. It develops an emotional band. Actually, it is contagious.

I think the above tips will help you a great deal towards how to deal with depression.

In fact, they will always help you in life, in every situation. You may be in depression or not. It does not matter. If you practice them, then depression, as well as other mental problems, will not affect you too much. Overcome or avoid depression and live a life of happiness.

The following topics will also help you to save. If you can save properly, then you can enjoy in life. Savings is another very important subject in everyone’s life.

Also may try these tasty recipes at home:

If you wish, then you can taste the following dishes or recipes:

 

About the author

Banani Chakraborty

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