Depression - How To Combat It?

Depression is a common problem which does not permit the affected person to reach full happiness; it causes a persistent feeling of sadness and loss of interest, as well as disturbance of sleep patterns and appetite. According to the World Health Organization (WHO), about 350 million people worldwide suffer from depression and 18% of them are from India. Recent WHO estimates say that for every 100 Indians, more than 10 have signs of depression. Depression may sound small but can devastate once’s life. So, it is essential for you to overcome depression before it becomes severe and persistent.

Let’s talk about few ways which may help you to deal with your depression in an effective manner-

1. Socialize: As depression affects your mood, the common tendency is to alienate or isolate yourself. All you want to do during this low period is to stay by yourself as you may feel no body can help you to relieve this pain. That is a myth. Social withdrawal amplifies the brain's stress response and push you further into crisis. Social contact helps to put the brakes on it. Try making new friends or meet up old pals. Share your feelings with your loved ones, they will understand you and help to swim in the troubled waters. Remember, people do love you

2.  Kill the Laziness: People with depression often feel very tired and don’t want to take part in any activities. It’s also one of the main causes of disability in depression. Try to stay away from this laziness. Try to push yourself up. This will boost up your confidence and prevent you from feeling worthless. You are unique and nobody can replace you and the work you do.

3. Eat Healthy. Losing Appetite and craving for high sugar foods (Like chocolate) is a common thing when you are feeling depressed. Poor diet and depression will pull you down the spiral faster. There are many healthful foods that act as antidepressants (beans, nuts, whole grains, green leafy vegetables). While these good-mood foods are essential for your diet, there’s still more that you can do by just eating right food at the right time.

4. Get moving: Getting exercise can help reduce fatigue by promoting better sleep. Exercise may also directly increase energy. Just one 30-minute session of aerobic exercise can stimulate feelings of increased energy. Exercise releases the body's feel-good chemicals called endorphins, resulting in the "runner's high". Start with five minutes a day of walking by listening to your favorite song. Soon, five minutes of activity will become 10, and 10 will become 15 and it will become a habit.

5. Practice good sleep habits. Sleep hygiene is another important part of managing fatigue when you have depression, when in depression or feeling low, 72% of people sleep more than normal which impacts your brain in many ways. Try avoiding Caffeine or Alcohol before sleep, have a dim pleasant light in the room, open the doors and windows of the room. Sometimes all you need a warm shower and a continuous sleep of eight hours.  

6. Stop Ruminating: A major component of depression is rumination, which involves thinking too much about themes like loss and failure that cause you to feel worse about yourself. Rumination is a toxic process that leads to negative self-talk such as, "It's my own fault. Who would ever want me a friend?" Rumination can also cause you to interpret neutral events in a negative fashion. For example, when you're buying groceries, you may notice that the checkout person smiles at the person in front of you but doesn't smile at you, so you perceive it as a slight. Try no to leave yourself open to these thoughts and the never is believe them. To avoid such thoughts, engage is other activity which you like or try writing down all good things you did in recent past.

7. Avoid Excessive Social Media Use:  Socialize means meeting people in person or talking over phone/video call. It has been found that when depressed, the use of social media applications increases by more than 300%. This indirectly impacts on one’s thinking and increases negative emotions. Instead, look back at your profile and walk through the all happy times you posted on the social media. This will enhance your mood and positive thinking

8. De-stress. Stress is a major brain drainer and can be both a contributor to depression and a byproduct of depression, so stress reduction is a worthwhile cause. Simple stress reducers can help you take some of the pressure out of your life like taking a day off and chilling out in the sun. Set aside time to think about the stressors in your life and brainstorm with your loved ones is the best ways to reduce them. And when you’re feeling stressed, try 7-7-7 breathing exercise: close your eyes and breathe in while counting to seven, hold your breath and count to seven, breathe out while counting to seven. This will help you to calm down from within and stay more focused.

9. Most importantly never give up and try all possible means to make yourself happy again. Easier said than done, it is a time-consuming and needs a lot of effort. Inspire yourself and try till you get over your depression completely.

Despite trying everything, when you think that the situation is getting out of hand, there is no wrong in asking for help which is just around the corner. Visit a Psychiatrist or seek a professional help because as Superman (Christopher Reeve) says "Once you choose hope, anything is possible."