Asked for male, 25 years old from Sirsa
Hello Mr. lybrate-user.
Firstly, You must understand that depression is a mental illness, pretty much like any physical illness which is beyond your control and needs proper care and attention to be cured. Also, that it must be cured and shouldn't be thought of as something that will eventually fall in place by itself. If left untreated, it would worsen.
Therefore, the most important thing is to Seek Professional Advice for depression and anxiety. You must see a psychologist, the way you would have seen a doctor if you had say, a stomach infection. Seeking professional advice is extremely crucial.
Apart from that, listed below are a few ways in which you can help yourself: 2. Mindfulness: You must know about this wonderful technique that helps you pay attention to your thought patterns, and teaches you to recognize them without judging them as good or bad. You can easily learn about it on YouTube, or through various self-help/spiritual books. Practising it (or any form of meditation for that matter) regularly helps a great deal.
3. Read and Research: Awareness is the key. You must be aware about depression to be able to handle it. You must read about it, there are plenty of useful newsletters out there (Like psychology today) There are a lot of YouTube channels to help you cope with mental illnesses, Julia Cristina is one YouTuber I know. You can follow them regularly.
4. Learn: The most widely used techniques of treatment are cognitive behavioral therapy, or acceptance commitment therapy. If you learn about the basics of these (which again, can be done over the web or through books) it would help you a great deal, a you would be able to regulate your thoughts and emotions, at least to an extent.
5. Journaling: This is another powerful tool. Writing regularly helps a lot with depression. If you don't feel like maintaining a diary, there's an online mental health community called The Mighty where people come together and share how and what they feel.
6. Applications: Thanks to the smartphones, everything is handy. There are a lot of applications (a lot of which are free) and are beneficial for mental health like DepressionCBT Self-help Guide, Operation Reach Out, Mood Kit etc. Utilise them.
7. Exercise: You must exercise regularly, whatever you like, go for walks, spend time cycling, or any physical activity that you enjoy. (though it can be hard, but definitely worth it.) It changes the chemical reactions going inside the body, making you feel good almost instantly.
Although all this is certainly not a substitute of professional therapy or medication, it does work wonders.
Get well soon :)
Do not wait for someone else to save you.
You have all the power in the universe to alter your perspective on life, your mind, your heart, and your soul.
With that being said, you can start taking actionable steps to improve your mood and trigger the release of certain chemicals and hormones that will help.
Download headspace and start meditating for 10 minutes a day every morning.
Go to a gym (preferably a group fitness style gym like CrossFit or Orange Theory or whatever uses a community atmosphere for encouragement and accountability).
Eat a healthy diet of fresh food - I don’t care if you’re vegetarian or vegan or a carnivore - avoid processed garbage.
Do a google search for volunteering options nearby and find a way to give your time to someone or some organization that needs it.
Think of something you’ve always wanted to try and take a class in it (cooking, a sport, improv, writing, public speaking, etc) that is going to force you to be around other people and get outside your comfort zone.
Spend time with friends. Don’t just text or call, be physically present around other human beings who love you.
Write. It doesn’t matter how shitty of a writer you are, when you have dark thoughts just write them down. Start a note in your phone and record them. Plain and simple, but you have to get those thoughts out of your head so they’ll stop banging around up there.
In addition to writing, find a way to express yourself creatively that you love - painting, drawing, singing, playing music - I don’t care, just find something and don’t make excuses.