Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better. The key is to start small and build from there. To get better, you need to take an active role in your treatment. You can't be passive as a patient. You and your doctor have to work as a team.
Of course, you might not feel up to taking an active role in anything. You might have doubts that treatment will help. But push yourself. Depression can make you feel powerless. Taking charge of your treatment is one way to feel in control again.
Here are some tips.
1. Stay connected
Look for support from people who make you feel safe and cared for. Tell trusted friends, family members and colleagues what you are going through.
Try to keep up with social activities even if you don't feel like it. Find ways to support others. Meet new people by taking a class or joining a club.
2. Make lifestyle changes/get moving
Exercise is something you can do right now to boost your mood. Your fatigue will improve if you stick with it. Find exercises that are continuous and rhythmic.
3. Continue to do activities you've enjoyed in the past.
This is important, even if you don't enjoy them right now. Do things you enjoy (or used to). Pick up a former hobby or a sport you used to like. Express yourself creatively through music, art, or writing. Go out with friends. Take a day trip to a museum, the mountains, etc.
4. Eat a healthy, mood-boosting diet
Don't skip meals. Minimize sugar and refined carbs. Boost your b vitamins.
5. Know your triggers and risk factors.
Common causes of depression include loneliness, painful life events, chronic stress and chronic pain.
6. Challenge negative thinking
Try to control your worrying habit. Avoid dwelling on negative thoughts and feelings. Instead, focus on realistic thoughts and talk through your concerns.
Once you identify the destructive thoughts patterns that you default to, you can start to challenge them with questions such as:
" what's the evidence that this thought is true? not true?
" what would I tell a friend who had this thought?
" is there another way of looking at the situation or an alternate explanation?
" how might I look at this situation if I didn't have depression?
As you cross-examine your negative thoughts, you may be surprised at how quickly they crumble. In the process, you'll develop a more balanced perspective.
Needing additional help doesn't mean you are weak. If these self-tips doesn't help you, please seek professional help. Depression is very much treatable with natural homeopathic medicines. Early treatment is more effective and helps prevent the likelihood of serious recurrences.
7. Stick with it
Treatment usually won't work right away. In some cases, a remedy may not work and you'll need to try another, or possibly a combination. Therapy can take a while, too. But don't despair.
8. Reduce stress at home and at work
Ask for help with some of the stressful things in your life. See if your friends or family will take care of some of the daily hassles, like housework. If your job is stressing you out, figure out ways to scale back some of your duties.
9. Be honest
Opening up to the doctor isn't easy. But if you're not truthful, treatment is less likely to help. If you have doubts about therapy or your therapist's approach, don't hide them. Instead, talk about them. He or she will be happy to have your feedback. Together, you might be able to work out a new approach that works better.
10. Be open to new ideas.
Your doctor may have suggestions that sound strange. He or she may push you to do things that feel awkward or uncomfortable. But try to stay open. Give new approaches and try. You may find them more helpful than you expected.
11. 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 condition. If you give yourself some time and allow your treatment to take effect, you will feel better again.