HOW TO OVERCOME DEPRESSION

Symptoms of Depression

A major depressive the episode is defined as experiencing five or more of the following symptoms every day for two weeks or more:

Excessive guilt or unrealistically low self-image

Significantly low energy and/or change in self-care

Significantly worse concentration

Depressed or irritable mood

Sleep problems

Change in interests (i.e., not being interested in what you used to enjoy)

Changes in appetite (i.e., eating too little)

Agitation or severe anxiety/panic attacks

Suicidal thoughts, plans or behaviors — including self-harm

OK, I’m feeling depressed… so now what?

Now  you know the symptoms of depression, some positive coping skills can be useful. All of the following techniques are supported by scientific research and medication prescribers — like psychiatrists — and these skills are frequently recommended as important parts of treatment even for patients who continue to take antidepressant medications.

Practice These Coping Skills Every Day

I recommend doing few — if not all — of the following coping skills and techniques once a day when experiencing depression. It’s important to know you probably won’t be motivated to do any of them at first because depression frequently saps motivation. In other words, know that it’s normal to feel unmotivated until you’re halfway done.

The patients who frequently practice these coping skills get better

1. Your goals: Find workable goals that give you a sense of accomplishment.

A goal is workable if it’s:

1. Something you can control (i.e., it doesn’t depend on others)
2. Manageable (i.e., not overwhelming)
3. Realistic for you (not for someone else)
4. Measurable (i.e., you know whether or not it is done or getting done)

If something goes wrong, adopt a “what can I learn from this?”. Also, don’t compare your progress with others. We usually compare our weaknesses with another person’s strength. This is unfair.

2. Pleasant Events: Schedule pleasant activities or events.

Don’t wait for yourself to be “in a good mood.” For eg, give yourself permission for a 60-minute “vacation” or schedule a healthy hobby every day. Just remember to do these activities with the right attitude Also, practice gratitude — take time to notice what went well today, not just what went wrong.  Consider keeping a gratitude journal

3. Engagement: Stay in the present.

This practice is sometimes called mindfulness. As best you can, during activities and try not to be in your head with self-judgment. You may not be able to switch off the self-judgment, but you can notice it and bring yourself gently back to the present.  Research shows that people with higher self-compassion also have higher self-worth or self-confidence. 

4. Exercise: And, eat right too.

Doing moderate exercise about six times a week can dramatically help your mood.  Moderate exercise is a level of activity where it is difficult to sing from your diaphragm while doing it.  Also, pay attention to how the type of food or drink you’re eating influences your mood.  You don’t have to do fad diets, but anyone will be depressed if they frequently binge on carbs, junk food, and energy drinks. Remember the virtue of moderation.

5. Relationships: Focus on people who Bring you up.

communicate frequently with others that bring you up (not people that bring you down). While it’s OK to have some alone time, find a balance and don’t isolate yourself or the depression will linger. 

6. Sleep Regularly: Try to make a regular sleep schedule.

Keep a balance with not too little and not too much sleep. Staying up late one night and then the next day is a sure-fire way to feed depression

7. Take your medicine as prescribed. Get into good habits. Try to take your medicine at the same time each and every day. It's easier to remember if you do it along with other activities, like brushing your teeth, eating breakfast, or getting into bed. Get a weekly pillbox, which will make it easy to see if you've missed a dose.

8. Never stop taking your medicine without your doctor's permission. If you need to stop taking medicine for a reason, your doctor may reduce your dose gradually. If you stop it suddenly, you may have side effects. Stopping the medication suddenly may also cause depression to return. Don't assume by yourself that you can stop taking your medicine when you feel better. Many people need ongoing treatment even when they're feeling good. This can prevent them from getting depressed again. Remember, if you're feeling good now, it might be because your medicine is working. So why stop?

9. Don't give up. You may feel hopeless right now. You may feel like you're never going to get better. But feeling that way is a symptom of your present condition. If you give yourself some time and allow your treatment to take effect, you will feel good again. These coping skills may take time and practice, but if we don’t take the time to be well now, the periods of “unwellness” may be forced upon us later.