Asked for male, 22 years old from Patna
Here are 15 steps I recommend you to do (worked for me):
1.Do sports (at home, if you feel more comfortable) but 3x Min/week.
2.Desensitize yourself (little by little) by exposing you to some situation that make you uncomfortable/anxious.
3.Start going out of your comfort zone at home: take cold showers. Do it.
4.Eat more greens, oilseeds, fresh fruits and food rich in magnesium such as: raw spinach, fish, beans, lentils, avocados, brown rice, bananas, figs and chocolate.
5.Do a cure of prebiotic and probiotic. Brain and gut are linked.
6.If you have a pet, cuddle with it more often and take care of it. It will make you shift your focus to something else.
7.Try to catch the sun everyday for 10 mins.
8.Check your levels of vit D and B12 (adjust with supplements if needed).
9.Learn how to breathe and cardiac coherence.
10. Yoga, you can find plenty of stuff online.
11. Mindfulness meditation, it’s not hard, stick to it.
12. If you feel anxiety, let it come, don’t fight against it. Take deep breath (inhale for 6 seconds, hold for 2, exhale for 6. Do it again). Instead of reacting with resistance and fear to the sensations, you are going to respond with curiosity and excitement.
13. Sleep enough (7 to 9 hours/night). The earlier you wake up, the better.
14. Quit smoking and avoid drinking alcohol.
15. Smile. Smiling, even for nothing, tricks the mind and releases happy hormones.
I want to share with you some of my strategies I developed and wrote about to overcome depression without medication.
Art. Creating art I found to be very therapeutic. I would create paintings in my early stage of therapy to release my emotions and express what I was thinking. At the end of the process I had produced a piece of work that now sits on my parents mantel piece and helps me remember the time when I overcame great difficulties.
Get rest. Sleeping, particularly in the early stages of depression is necessary for your mind to heal. When I first fell ill I was sleeping a lot, for around about 3 weeks. Sleeping has been scientifically proven to have great benefit and also to help you recover from your ordeal. I wrote a blog about this a while ago to try and help give more clarity on this. The importance of sleeping when healing from depression
Keep a journey journal. Every day, when you are awake, try to write how you are feeling, no matter how bad it may seem. Writing it down helps to get it out of your head and also identify when things are not as bad as you previously thought. Some days will be better than others and as you progress through your journey, eventually, you will see a real difference until you no longer need to write any more in your journal. I still keep my journals I wrote in and when I look back at them, I see just how far I have come to where I am today. 5 reasons why you should consider keeping a 'Journey Journal'
Set goals, wild crazy goals as well as achievable ‘realist’ ones. All people are goal orientated, fact. No matter what it is, it can be meeting a perfect partner, having large groups of friends, being a great artist, running your own business, setting a meal plan or simply forcing yourself to get out of bed in the morning at a certain time. These are all goals! I encourage you to get a piece of paper (or in the back of your journal) and write out 10 different goals you’d like to achieve. If you are struggling to get up in the morning before 9 am say, maybe one of your goals can be to try to get up for 8: 30 am. Possibly another goal might be to get a shower every day if you have stopped doing that. These small goals can work you towards bigger ones. It is important to dream big too so set your biggest dream goal in action too! So imagine your wildest dream, do you want to be a millionaire? Then set it as a goal. It is achievable but the goal is the first step on the journey towards it. I have also wrote a blog about goal setting here:- The importance of goal setting for depression
Exercise. As hard as it may seem, do push yourself to exercise. This should be one of your top goals. Exercising releases natural endorphins and the good news is, you don’t have to go the gym either! You can simply go the park for a long walk (the double effect of being in nature will be of great benefit to you ), or you can use a computer such as the wii fit or xbox 360 with kine ct to train yourself at home. Actually I used a combination of the win fit and walking the family dog on long walks to help stimulate serotonin release in my brain naturally and it did help, plus I was starting to see a difference in my weight and body shape which gave me some more confidence and hope. 9 Reasons why regular exercise is good for depression.
Watch motivational videos and films. When I was going through difficulties and I found it hard to motivate myself I would watch motivational videos. There was one in particular that was quite powerful to me about gladiator and how you achieve a good life and one you can be proud of when you look back. In fact, with your question this may well be of benefit for you to watch as well:- Gladiator mindset and inspiration to overcome pain and adversity.
Laugh even when you don’t want to. Watch your favorite comedians, things that you know are funny to you. Even force yourself to smile for at least 30 seconds, when you smile you can’t feel sad and it naturally lifts you! Try it now, go on! See how you feel after smiling that long!:)
Meditate. I can’t state enough how important meditation is for a peaceful mind. I use guided meditations in an app. Simply look for one in your chosen app store, there are plenty of free versions. It is really good and with regular practice you will find some peace of mind.
Assess Relationships. Are all your relationships healthy? Not just love relationships but also friendships? It is sometimes important to detach from people who are causing you distress as sometimes letting go is not only beneficial for you but also to the person you are letting go off. My ex fiancee and I split up and we both lived happier lives afterwards, it also freed me up to pursue my career goals and it did help me to heal from depression, it possible some of your relationships may need careful examination.
Seek A Therapy. Lastly but not least, you really need to try different therapies alongside exercising, goal setting, sleeping well and finding motivation. I am not ashamed to say that I have tried over six different therapies before I found the one that worked well for me. In fact it was this reason why I set up a new website that explores every type of therapy available that are known to help with depression called. It is a directory of over 800 specialists that is still growing and you can find hypnotherapists, counsellors, psychotherapists, aromatherapists, mindful experts, reiki, massage, and so much more! For me personally I found hypnotherapy to be of great help but maybe speak to your GP before you access a specialist to see if that therapy would be suitable for you. Seek a therapy - helping you find a local therapist easily