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This article was co-written by Ira Israel. Ira Israel is a private licensed counselor and psychotherapist with over 14 years of experience. He specializes in sharing with students about happiness and honesty. Ira organizes workshops on Happiness and Truth at the Esalen Institute and the Kripalu Center. In addition, he has written more than 400 articles on psychology, philosophy, Buddhism, yoga, film, art, music and literature for The Huffington Post, Good Men Project, Mind Body Green, Thrive Global and Medium. Ira is also the author of How to Survive Your Childhood Now That You’re an Adult: A Path to Authenticity and Awakening. get up). He holds a master’s degree in Psychology, Philosophy, and Religious Studies from the University of Pennsylvania.
There are 26 references cited in this article that you can view at the bottom of the page.
This article has been viewed 61,146 times.
If you’re depressed, it’s much worse than going through a dark week or even a month. Depression is a debilitating physical condition that prevents you from enjoying life. If you’ve been experiencing overwhelming grief, loneliness, finding life meaningless and can’t think of anything that could make you feel better, you may have depression. If you want to know how to overcome depression and enjoy life again, follow the steps below.
Steps
Recognizing Depression
- You feel life has no meaning, feel helpless or guilty for no reason.
- You feel frustrated about most aspects of your life and can’t come up with anything to get you out of the way.
- You feel low on energy and tired when you do anything.
- You feel restless, have trouble sleeping at night and/or waking up in the morning.
- You no longer enjoy doing activities that used to make you happy, like meeting friends, pursuing a hobby, or spending time alone.
- There is a big change in bedtime habits, such as insomnia, waking up early in the morning or sleeping too much.
- You lose your appetite or eat too much that you can’t stop.
- You find it easier to be alone than to try to communicate with others.
- You are constantly angry for no reason.
- You think about suicide. If you have this thought, seek help immediately.
- You are addicted to drugs or alcohol. If you are addicted to drugs or alcohol, that could be the cause of your depression. Your doctor can help check if you have an addiction and advise what to do next.
- The cause is genetic. If someone in your family has depression, your risk of developing depression is higher. You can discuss with people whether anyone in your family has even undiagnosed depression; You can also talk to your parents or other family members to see if anyone in your family has depression that you don’t know. [5] X Trusted Source National Institute of Mental Health Go to Source
- Hormonal imbalance. If you have a thyroid problem or a hormone imbalance, it could be the cause of your depression.
- Another disease. Your doctor can help you check if you have a medical condition that can cause or predict your depression, like obsessive-compulsive disorder (OCD) or even anxiety disorder. mental disorders such as schizophrenia. [6] X Trusted Source National Institute of Mental Health Go to source
- A side effect of the medicine you are taking. If you’re taking medication to treat a medical condition, your doctor may think of depression as one of the side effects of the medication and may be able to refer you to another, equally effective method that doesn’t work. this side effect. [7] X Research Sources
- Seasonal change. Some people become depressed due to seasonal weather changes. For example, symptoms of the disease may persist throughout the winter of each year. This type of depression is called Seasonal Affective Disorder (SAD). [8] X Trusted Source Mayo Clinic Go to Source
- Losing a friend or loved one. Grieving the loss of someone you love is normal. Even so, most people will feel better after a while. If you can’t seem to get over this grief after many months, you may be depressed.
- Broken or incomplete romantic relationships. If you broke up or had a relationship that caused you pain, it could lead to depression.
- Career is not good. If you feel very sad, suffocated or even a useless person in your current job or career, work could be a factor in depression.
- Not loved by the people around. If you live with two destructive and unpleasant roommates or feel unhappy in your own home or hometown, your environment could be leading to depression.
- Financial problem. Worrying about the next month’s rent or how to get your paycheck next month can be a cause of depression if you’re constantly thinking about it.
- “Baby blues” syndrome (Postpartum crying and moody). Many women often cry a lot, feel anxious and have an unstable mood after giving birth. This syndrome, if it gets worse, can lead to postpartum depression. Talk to your doctor if you have similar symptoms. [9] X Trusted Source Mayo Clinic Go to Source
- Drug therapy has been shown to be effective in treating depression, with antidepressants including selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine inhibitors (SNRIs), and atypical antipsychotics. imaging, tricyclic antidepressants, and monoamine oxidase inhibitors (MAOIs). [11] X Trusted Source Mayo Clinic Go to Source
- One of the most studied psychological treatments is cognitive-behavioral therapy (CBT). This method is designed to detect and change negative thoughts and behaviors that make depressive symptoms worse. Some other effective treatments for depression include acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT), psychodynamic therapy, and interpersonal therapy. . [12] X Research Source
- Another method for severe depression (or depression with psychosis) is brain stimulation, which is called electroconvulsive therapy. It is often applied in cases where drug or psychological treatment has proved ineffective. [13] X Trusted Source National Institute of Mental Health Go to source
- Journaling also helps you focus and clears your mind of the stressful tasks in your life.
Improve life
- If you have a relationship that makes you miserable, have a serious talk with them. If you feel distressed because you know your husband is cheating on you or your best friend is stealing your money, you should confront the person and find a way to resolve the issue.
- If you have a friend or family member who has suffered from depression, talk to them about the illness and listen to their advice. Just sharing with someone who has the same problem as you can make you feel a lot less alone.
- If you are in love, make time for romantic moments or spend some alone time with your lover. Embrace yourself and your love by creating special times together.
- Spend more time with family. Your family will make you feel loved and shared, so try to spend as much time as possible with them. If your family is in another country, take the time to call them as much as you can.
- Having friends keeps you upbeat and shared.
- Do exercise.
- Have your own hobbies and passions.
- Spend some time relaxing, journaling, or spending time alone.
- Spend time doing something that seems silly but makes you laugh.
- Outdoor activities. Don’t spend all your time indoors. Instead, get out in the sun or do your daily homework or read a book at a coffee shop to feel less alone.
- Discover your artistic potential. Sign up for a painting or watercolor class, or make crockery or pottery.
- Express yourself through writing. Try writing a few poems, short stories, or even the first chapter of a novel.
- Looking for interest in a foreign language.
- Discover a new sport. Take a karate, dance or yoga class.
- Discover a new team sport like volleyball or soccer. You will find new love when you make many friends.
- Discover your love for reading by joining a book club.
- Help a close friend. This doesn’t mean you have to do something big for them – if your best friend has a stressful week, you can offer to pick them up for lunch or do their laundry. Your mood will be better when you help them.
- Volunteer at your local library. Help adults and children discover the joys of reading.
- Volunteer at a senior center, youth organization or homeless center and see the difference you make.
- Volunteer in the community by cleaning up the park. Just spending time in nature can make you feel better. [21] X Research Source
Create Healthy Habits
- Go to bed and wake up at the same time every day. This will help you feel refreshed and make it easier to fall asleep at night and wake up in the morning. [23] X Research Sources
- Get out of bed quickly. Get up from bed and immediately drink a glass of water instead of turning off your alarm clock and sleeping five more times before you even get out of bed.
- Create a good sleep routine. Relax for an hour before bed by turning off the TV, turning off your phone or tablet, avoiding loud noises, and reading in bed.
- Limit or eliminate caffeine from your menu, especially in the afternoon. Caffeine will make it difficult for you to sleep.
- Avoid napping for longer than thirty minutes, unless you really need to sleep – it will only make you feel groggy and more tired.
- Even going for a 20-minute walk a day can help you exercise and think at the same time.
- Find a gym or a workout buddy. It will make your experience more enjoyable.
- Set goals when exercising. You can set a goal of 5 kilometers when you’re running, or a goal of doing a difficult yoga move.
- Don’t skip meals — especially breakfast. Eating three meals a day will give you the energy you need to stay optimistic and focused.
- Add fruits and vegetables to your menu. Substitute them for high-sugar foods or unhealthy junk foods.
- Eat a balanced daily diet of fruits, vegetables, whole grains, fish and fat-free protein.
- Sometimes it’s okay to indulge yourself a little. You will feel better if you give in to your own desires sometimes.
- If you act positive, you will think positive. Think about the good things in life and spend time doing things that make you feel good.
- If you spend more time thinking about the things that make you smile and less time thinking about the things that annoy you or the things you don’t like, you’ll find yourself thinking more positively.
- Dress appropriately when you meet people no matter how bad you are feeling. This will help you gain confidence and appreciate yourself more.
- If you think obesity is a cause of your depression, aim to improve your weight, which will improve your mood and appearance.
This article was co-written by Ira Israel. Ira Israel is a private licensed counselor and psychotherapist with over 14 years of experience. He specializes in sharing with students about happiness and honesty. Ira organizes workshops on Happiness and Truth at the Esalen Institute and the Kripalu Center. In addition, he has written more than 400 articles on psychology, philosophy, Buddhism, yoga, film, art, music and literature for The Huffington Post, Good Men Project, Mind Body Green, Thrive Global and Medium. Ira is also the author of How to Survive Your Childhood Now That You’re an Adult: A Path to Authenticity and Awakening. get up). He holds a master’s degree in Psychology, Philosophy, and Religious Studies from the University of Pennsylvania.
There are 26 references cited in this article that you can view at the bottom of the page.
This article has been viewed 61,146 times.
If you’re depressed, it’s much worse than going through a dark week or even a month. Depression is a debilitating physical condition that prevents you from enjoying life. If you’ve been experiencing overwhelming grief, loneliness, finding life meaningless and can’t think of anything that could make you feel better, you may have depression. If you want to know how to overcome depression and enjoy life again, follow the steps below.
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