Depression is extremely common. It can affect anyone at anytime.
It’s considered a serious medical issue that needs prompt attention. Failure to give it the attention it needs can result in fatal consequences. Because of this, knowing how to deal with depression is a must. You don’t need to be a doctor or a nurse to be able to help someone.
If you or anyone you know is battling this condition, know that help is available.
Here are some of the things you can do to make yourself or your loved one feel better.
1. When you’re feeling lethargic and unable to focus
Unsolved tasks can increase the degree of depression. Therefore, it makes sense to set small goals every day. Achieving them one by one can make you feel good, reducing the feeling of depression.
2. When you feel unusually low
New activities lead to the release of dopamine in the brain. It’s a feel-good chemical that can make you feel less depressed. Try to do something that interests you personally.
3. When you can’t sleep
Lack of sleep can aggravate a depressive mood. For that reason, you should have enough time to sleep. You can start a “go to bed routine” and adjust your lifestyle to it.
Go to sleep at the same time every day to improve your sleep quality.
4. When you’re frustrated with how you’re feeling
Writing down your painful emotions will give you a sense of relief. There are already many books on writing therapy.
5. When you can change your mood
Go out for at least 15 minutes daily to lift your mood. Vitamin D, which is produced by natural sunlight, can reduce depression without side effects.
6. When you can’t think straight
Apples help to refresh the mind. They contain potassium, vitamin C, B vitamins, and phosphoric acid.
7. When you can’t relax
Try a foot bath. Just mix rosemary leaves and soap in hot water. Immerse your feet for 20 minutes and feel your depressive thoughts go away.
8. When you just want to calm down
Heat a little coconut oil, sesame oil, corn oil or sunflower oil until it warms up. Then, massage the oil on your body or the soles of your feet, preferably before sleeping.
9. When you can’t feel positive
Acupuncture effectively helps against depression. It increases the secretion of hormones and neurotransmitters that affect brain chemistry in a positive way.
10. When you need to feel a little better
Try listening to music or watch pictorial ideas. They are a great help in creating positive mental images. The process leads to pleasant body sensations.
11. When you want to be happy
Try doing daily exercises. They can trigger the release of endorphins, which is your body’s natural antidepressants. They promote positive thoughts and make you feel happier.
12. When you can’t overcome your depressive phase
Try doing additional meditation sessions, preferably 45 minutes daily. Stay in a quiet place, turn off your phone, and just focus on the process.
13. When you need to feel good overall
Foods that are rich in omega-3 fatty acids and folic acid can help counter mood swings. Try to add them to your diet to improve your overall mood.
You should also eat more foods that support the production of endogenous serotonin. Good choices include eggs, herrings, salmons, and fish oil.
14. When you want to improve your general health
Magnesium is a mineral that regulates numerous biochemical functions in your body. Try to eat more leafy vegetables, spinach, bananas, black beans, cashew nuts, and almonds to get your daily dose of magnesium.
15. When you want to feel refreshed
Try cool water or a contrast shower. You will feel a surge of vivacity that will drive out depression.
16. When you want to distract yourself
Go and see an exhibition or watch the latest movie in the cinema. If those things don’t interest you, try walking outside and explore nature. You can try asking your friends to come with you.
17. When you want to improve your mood
Try walking in the park or anywhere close to nature. It’s so inspiring that it can improve your mood.
18. When you want to fill your day with positive energy
Understand new countries, places or culture. The perspective you develop in understanding them can fill you up with positivity.
19. When you want to take a break
Take a few days off and go to an unfamiliar place with family or with friends. This can be very interesting and exciting.
20. When you feel bored
A fascinating and interesting book will completely distract you from depression and your seemingly boring everyday life.
21. When you feel negative
Try to focus on yourself and stay optimistic. Ignore what other people are saying about you, particularly the bad ones.
Remember, you are good and you are enough.
22. When you want a quiet time
Never resort to drinking. Alcohol will just make you feel worse the moment its effect wears off.