Don't Let Depression Overwhelm You. 8 Important Tips on What to Do When You're Depressed and Win the Battle of the Mind (2020)

People react differently to incidents that happen around them. Even researchers cannot say why different people respond differently to stress. The contributing factors towards depression can vary. While for some, it could be work-life balance, while for others, it could be family problems. For some, it could be genetic issues over which they don't have any control. Other reasons could be trauma, abuse or personality related problems.

A depressed person does show signs now and then, and you must be able to detect these telling signs. It could be your colleague who may have started to remain absent more often. They may also be having sleep related issues or may have been more restless of late. A prolonged duration of depression could lead to substance or alcohol abuse as well.

Depression can be a temporary phenomena, but in some cases it may require medical attention. You must consider going to a qualified medical practitioner and get yourself evaluated so that the right treatment can be provided and you can live a healthy happy live.

Doing exercises every day is one of the ways to beat depression. You must have a habit of exercising at least 30-40 minutes every day. It will be better if you can list out your goals from the exercise session. Before starting, you must discuss with your physician to finalise a customised routine for you. If you are unable to do workouts regularly, you may opt to go walking in the morning. You may take a brisk walk for half an hour. Jogging, running are also great options. Meditation or yoga are some other options.

Your body secretes cortisone when you are under stress. You must find ways to reduce stress and cope with the vagaries of life. You must not try to achieve perfection in all your activities, as this can only lead to more stress. Also, you must not have a too strong work ethic which turns you into a workaholic. This can also lead to mental health issues and take you to depression.

It is also vital to acknowledge your weaknesses and play to your strengths. If you feel that you are unsuccessful in any activity because of your faults, always remember that you also have a few strengths, and it is essential to harness them.

It is essential to plan your day well in advance. Always create a checklist of activities right when you start your day. If there are some leftover activities, always try to complete them first. When you are listing out your proposed actions, you must also prioritise them so that you attend to the high priority ones first. By planning out your activities, you can devote the necessary time to complete them more efficiently. As a result, you will finish your work on time, and the outcome is bound to be better.

One way to reduce stress is to get enough rest. You must sleep for at least seven to eight hours every day. However, when you are depressed, you may find it difficult to fall asleep. If you are suffering from sleeplessness, you must not have caffeinated beverages after the evening. You must turn off all electronic gadgets an hour before you go to bed. Also, dim the lights in your bedroom. Please do not use your bed as your workstation, as it may lead to a feeling that it causes more stress.

If you are a pessimist, it only brings terrible thoughts and will lead you into depression. If you feel that being positive will make you ignore the problems you are facing, you are gravely mistaken. Positive thinking will help you re-look into the avenues available to address your problems. You can think with an open mind that will help you to overcome your obstacles. You must focus your attention on your strengths and play according to the situation. If you are suffering from negative cognitive distortion, you can take the help of self-help books, online courses and apps to steer you to the right path and change your thinking patterns.

Most people give up on their eating when they are depressed or start having only frozen or junk food as it takes lesser time to prepare. However, when you are depressed, you must continue to have proper nutrients. A healthy diet can help you in treating depression. When you are depressed, there are more free radicals. Their destructive effect can be lessened through nutritious food. You must have food rich in antioxidants like beta-carotene, vitamin-E and vitamin-C while some of the carbohydrates can also have a soothing effect. Protein-rich food like chicken and sea fish can provide amino acids that can boost your energy and clear your mind.

It is good to identify the situations that could have led to your depression. You must understand the circumstances. Once you have recognised these situations, you can talk to a friend about them. If you speak to someone who cares about you, you will feel a lot better, and you can turn your thoughts to something positive. Your family and friends will be eager to help you if they come to know that you are facing some problems in your life.

When you are depressed, you must try and keep yourself happy. One way to do so is to reminisce your happiest memories. It is another reason that psychologists suggest that you go for a trip. Ideally, you must visit places where you have pleasant memories with your friends or family.

You must always try to be in a happy mood. Talking about something positive or working on a project or an activity that you like must be done during this time. You must try to have a sense of positivity around you. Your family and friends must ensure that you stay in a better environment, and they should encourage you with words of wisdom.

Depression can alter your living habits and can have a considerable effect on you and the people around you. So how can you avoid depression? Research shows that cutting down on social media time can prevent low self-esteem and depression. You must build strong relationships with individuals you can talk to, if you are facing problems in life. Plenty of sleep can keep your nerves strong as your immune system is strengthened and your brain rests.