How to get out from a depression
1.Increasing social contact and support
(Talk to a psychiatrist)
-A therapist will be able to help you work through the issues you are going through at this current time. A therapist can also help educate you about your depression, which is an important component and has been shown to reduce depression.
(Make time for positive people)
-Social support is crucial to getting out of a depression and can help you cope with stressful life events (job changes or loss, etc.)Support from others can also help reduce negative thoughts that lead to depression. Find those people in your life – friends, family members, or coworkers – who make a positive impact on your daily functioning.
(Give and receive physical contact)
-Physical touch, including cuddling,hugging release brain chemicals (oxytocin) which increase happiness and are linked to a decrease in depression.So cuddle up with your partner and use physical touch to help reduce your depression!
- Hug a friend.
- Hold hands.
- Play with and pet your dog or cat.
2.Changing your thinking
(Think positively and realistically)
-Ruminating over bitter and negative thoughts is a trademark of depression. This means you get stuck thinking the same negative thoughts over and over again. Making changes to stop these negative ruminations can take time, but persisting in this matter can make a major difference.
(Compliment yourself)
-Even if you don't believe it right away, positive self-talk helps reduce depression and increase a sense of well-being.
(Be open to possibilities)
-The negative thoughts and feelings that come with depression can make it difficult to take risks or push yourself. Try to remind yourself that these negative views are a result of the depression and don't accurately reflect the whole of your capabilities. Take small steps toward accomplishing your goals and they can seem much more achievable.
3.Making Changes to Your Physical Health
(Focus on your health)
-Poor health can lead to increased depression and less happiness or well-being overall. Look at your overall health and evaluate yourself honestly
(Exercise on a regular basis)
-The “runners high” isn’t a myth; exercise releases endorphins in your brain which give you a significant mood boost. Additionally, exercise is an effective treatment for reducing depression over time.Aim for raising your heartbeat to 120-160 beats per minute for around thirty minutes a day to get your endorphin levels going up.These can help to boost your mood.
(Eat Healthy)
-Not only does junk food make you feel sluggish and lethargic, it can contribute to your depression.Older adults who are depressed also tend to eat fewer fruits and vegetables.Fight this by eating healthy foods with ties to positive changes in mood.
(Sleep Better)
-Depression is often associated with either too much (hypersomnia) or too little (insomnia) sleep. Although staying up till 1 am and waking up at 11 am may be your thing, having an unorganized or untimely sleep schedule may be contributing to your worsening depression symptoms. The best time to sleep is when it is completely dark outside, as this is when your body begins creating melatonin (a natural hormone responsible for inducing sleepiness).Try to fall asleep at the same time every night, after it has gotten dark but not so late that you will be spending more time sleeping when it is light outside than it is dark. Aiming for a bedtime around 10 pm is a good goal.
