Staying Happy and Out of Depression is Very Important for Mental Health. Here Are Some Effective Ways on How to Come Out of Depression as Early as Possible

Depression is one of the common mental illnesses that cause feelings of emptiness, hopelessness and sadness. It affects everything you do in day to day life from eating, sleeping, health, concentration, relationships and career. Also, it is not a condition where one can quickly recover like in case of stomach bug or cold. To begin with, many of them with depression feel that they are just sad and this feeling will go away in some time. However, in depression, the constant feeling persists and does not go away without external help and support. Hence, it is very important to seek help from a professional therapist who can treat your trauma in a safe environment.

There are some people who generally ignore their Depression but one thing we have to keep in mind that it is not an ordinary sickness. It will make you empty from inside. So treating this sickness should be on top priority. Many don't understand the exact meaning of depression so here we will be discussing 5 symptoms which are common between persons with depression.

Withdrawal or losing interest in activities that you would have otherwise looked forward to like hobbies, spending time with friends, sports etc is a tell-tale sign of depression.

Depression and anxiety go hand in hand. The symptoms include rapid heart rate, heavy sweating, nervousness, muscle twitching, trouble in thinking clearly about things. Irritability, escapist behaviour or misplaced anger is usually noticed in men with depression.

Having a helpless or hopeless outlook is one of the most common signs of depression. Hopelessness thoughts revolve on expectations like you cannot change and you will continue to live badly.

A depressed person shows escapist behaviour like reckless driving, compulsive gambling, dangerous sports or substance abuse.

Self-loathing is a thought where a person feels that he/she is not good enough. Self-loathing at severe levels is a sign of depression. Depression makes it easier for a person to think about his/her inadequacies.

Depression is a debilitating condition, but there are several effective treatment options available now that can ease the symptoms. If you are in a depressed mood for more than 2 weeks that is interfering in your day to day functioning along with suicidal tendencies then it is recommended to consult a mental health professional. The treatment option varies from one person to another as there is no single treatment that is perfect for all. It is important to coordinate with your professional to tailor the treatment option to meet your requirements.

Depression is such a mental sickness from which coming out is extremely important. Although there are other ways like talking to people and visiting a psychiatrist there are some ways, by using them you can get out of depression by yourself. Here we will be discussing 8 different ways which will be helpful for you in getting out of your depressing mood.

Many people set unreasonable goals and feel guilty when they cannot achieve it.

Remember to take one step at a time and stay positive. The mental health providers working with depressed people advise setting realistic goals. Setting clear goals, believing that they can achieve it and pursuing these goals persistently will give positive outcomes.

Spending time in Nature is the best way to boost your mood and reduce stress, depression, and anxiety. Wilderness therapy programs have a positive effect on mind besides other therapeutic benefits. The silence of the outdoors and calming nature sound can reduce cortisol levels (the stress hormone). Moreover, the beautiful visuals of nature have a soothing effect and distract the mind from negative thoughts.

Spending about 20 to 30 minutes at least thrice a week in the woods would be helpful. From walking to weekend local trails and trekking can improve overall mental outlook. The nature outings can be combined with power walking, cycling and regular exercise to make it more interesting. Nature has a powerful impact on our mental state and well-being and makes sure to tap it to address the emotional and physical needs of the body and reap the rewards by going green.

There is evidence to show that volunteer work promotes the psychological well-being of a person. It improves depressive symptoms and the individual feels optimistic. The meaningful regular social contact with others helps in developing a support system. Moreover, when you regularly volunteer, it gives a sense of achievement and purpose in life. It improves self-esteem and you feel appreciated and needed for helping others. Depending on your skills and interests, you can choose volunteer work. It can be delivering meals to the elderly, reading to children, working with dogs in a shelter home, etc. In fact, working with animals improves mood and reduces anxiety and stress.

Depression causes negative thoughts that can be debilitating. Volunteering pushes us into a positive action thereby breaking the cycle of low moods and negative thoughts. Helping others will change your emotions and cycle of thoughts. These positive thoughts are difficult to experience in other ways. Volunteering will give you an opportunity to change your life, mitigate anxiety concerns and depression.

Depression can affect your day to day activities such as eating, sleeping or working. Doing something relaxing, energizing and things you love like painting, biking, hiking, playing an instrument will trigger happy emotions. It will subtly lift your energy and mood thereby overcoming the symptoms of depression. Music therapy is known to help those with depression. The psychological effects of listening to music can be wide-ranging and powerful. Music can stimulate emotional responses that relax people and help heal mental conditions like depression. According to a study conducted in 2011 by Finnish researchers, there was a steady improvement in symptoms through standard care and music therapy among depressed individuals. Music therapy promotes emotional health and boosts the psychological well-being of a person. It better equips the person to cope with stress and relaxes the mind. Music is a powerful medium that not only entertains and inspires a person but also has potent psychological effects that make one relaxed, happy and motivated.

Our body needs nutritious food and exercise to keep it healthy. Similarly, our brain also needs certain activities to keep it fit and in best mental health. People’s mood is affected by internal and external factors. Research has shown that practising certain routine habits can help fight depression naturally. Mornings are especially the most difficult time for people with depression, so following a morning routine like meditation, listening to music, yoga and mantra will work effectively to calm, relax and turn your mood. Routine can be included seamlessly at different levels – at a professional level, a relationship level or at a personal level. Incorporating something in any one or all the above levels can have a positive effect on our mental health.

There is no magical diet to fix depression, nevertheless, it is suggested to watch the kind of food you eat. Improved nutrition is key to reduce depression symptoms. There is evidence that foods rich in omega-3 fatty acids and folic acid can ease depression symptoms. Omega-3 fatty acids are essential to building brain cells. The best sources of omega-3 are seeds, leafy vegetables, nuts, and salmon. Statistics show that depression is at lowest rate in countries that follow a diet rich in omega-3. Various studies have confirmed the association between depression and omega-3. Also, it is advised to reduce sugar in the diet, as it stimulates the release of inflammatory hormones that causes distress in the brain. Besides, sugar is also found to suppress the activity of the growth hormone known as BDNF (Brain-Derived Neurotrophic Factor), which is responsible for releasing happy and healthy neurons. It is noticed that depressed people have critically lower levels of this hormone. Before making any major changes in the diet, discuss with your physician.

It is observed that anxiety and depression symptoms improve by following a regular exercise routine and makes a depressed person feel better. Studies have shown that the physical and psychological benefits of exercise will not only improve mood but also reduce anxiety. Feel-good endorphins and other brain chemicals released after a physical workout will enhance the well-being. Exercise will take the mind off worries and removes negative thoughts. Moreover, regular exercise will help a person gain confidence and gives an opportunity to socialize with others.

Greeting someone or exchanging a smile while walking around in your neighbourhood will definitely boost your mood. Although exercise may seem sweaty and tough, knowing that it can drastically improve your mental health will keep you motivated to include it as part of your daily routine. About 30 minutes of exercise 3 to 5 days a week will significantly improve anxiety and depression symptoms.

Mood and sleep are closely related. Lack of sleep makes a person irritable, less enthusiastic and may feel persistently empty or sad. These alterations can aggravate mental health. People with insomnia experience greater levels of anxiety and depression as compared to those who sleep normally. Disturbed sleep can also cause emotional changes, anxiety or clinical depression. Good sleep hygiene is necessary to improve your sleep. Using dim lights, reading a book or indulging in a relaxing activity can help you sleep better. Getting a good sleep at night is important to manage depression. A well-rested person will have more energy and will be able to focus better on things.

Depression treatment need not necessarily involve pills or hours of counselling sessions. Although, these methods are effective, a natural method can boost your mood and help ease the symptoms.