How to stop wallowing in depression? For those who are struggling with depression, it can be difficult to see a way out. The feelings of hopelessness and helplessness can seem impossible to overcome. But there is hope!
10 Tips how to stop wallowing in depression
Depression is an illness, and no one can be blamed for having it – the most important thing is that they know how to get help. Depression can last a lifetime if left untreated, which means there will always be bad days. The key is learning how to deal with these dark periods and make them less painful and more manageable by following some simple steps which will change your life forever.
Here are some ways to stop wallowing in depression and start living again with these 10 tips from the experts!
1) Wake up early:
Frequently, those who have depression will sleep late into the morning because they do not want to face the world. This leads them to feel tired all day long and missing out on things that would make them happy. Try waking up at 7:00 AM every day so that your body has time for rest before going to work or school, and then find something positive about your day as soon as you wake up! You’ll be surprised at how much this will change your outlook.
2) Spend Time with Friends:
Get out of the house and do something with friends. It will be good for you mentally as well as physically. A study from Carnegie Mellon found that people who spent at least three hours per week with friends had lower levels of depression symptoms than those who didn’t have any contact with close friends; even if they didn’t have any other social support!
Put on some music and start moving! Exercise is extremely therapeutic for depression. It releases endorphins which act as pain killers and makes you feel better about yourself. This will help self-esteem levels as well.
4) Eat Healthily:
For some people, depression can be associated with feelings of withdrawal and isolation – so naturally, our diets change as a result. It is very important to start eating healthier in order to get your brain healthy again! Eat more organic foods without pesticides or artificial additives/colours that might trigger mood swings. Sugar and caffeine can worsen symptoms, so eliminate these from your diet as much as possible.
5) Get Enough Sleep:
Most people affected by depression have not slept enough or well for a long time because they cannot sleep or experience interrupted sleep due to nightmares which will make them feel even worse the next day. According to the National Institute of Mental Health, at least 70 million Americans experience insomnia at any given time, 90% of adults experience sleeplessness for an extended period due to stress or illness.
This is a prime factor in depression and should be addressed immediately with enough sleep during the night to cure it as much as possible.
6) Write down positive things about you:
Spend some time each day writing down positive things about yourself in a journal. Focus on your strengths rather than weaknesses and what you have achieved in life so far. This will help boost self-esteem and make us feel better about ourselves, which is key to getting rid of the unhappiness or despair associated with depression.
7) Focus on the present:
While it is okay to think about what you have been through in the past, if it helps, do not let that be all you focus on. Instead, make a point of focusing on today and being mindful of what’s happening around you now. Just taking a few moments each day to appreciate what is going on right now can make a big difference in your depression.
8) Spend more time with family:
When you’re depressed, it’s easy to lean on the people closest to us for support. Unfortunately, it’s the loved ones that have to deal with the fallout of our depression. Spend more time with your family, so they don’t feel left out when you’re depressed, and you’ll feel better as well!
9) Get Rid of All Negativity:
It is important to keep your room clean and remove all negative things from your life, such as toxic people, bad influences etc. For example, if certain television shows always depress you when you watch them, get rid of them! Your environment should help lift your mood rather than make it worse, so do what you can to create a better space for yourself.
10) Don’t Ignore Symptoms:
If you have feelings of sadness and despair regularly, do not ignore them because they can become more serious later on. Take some time to talk with your doctor or a licensed counsellor. They will be able to help you find the best way forward and get back on track!
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Am I Wallowing in Depression?
Are you feeling depressed? You might be, but only if the following symptoms are involved. Depression is a serious illness that must be treated by professional help–and it’s often more than just feeling sad or down on yourself. The following symptoms can indicate depression:
*Loss of interest in things you used to enjoy, including sex
*Trouble concentrating or making decisions
*Difficulty sleeping (insomnia) and oversleeping (hypersomnia)
*weight gain or loss without dieting
*Thoughts about death and dying” Depressed people struggle with a sense of isolation and loneliness.”
Wallowing in depression
Depression is one of the most common mood disorders in the United States. It is a disorder that involves changes in mood, including sadness, irritability, feelings of hopelessness, worthlessness, difficulty concentrating and sleeping. It is estimated that 30 million American adults (more than 10% of the population) suffer from depression each year. It is the leading cause of disability in the United States for ages 15 to 44. The World Health Organization estimates that more than 350 million people are suffering from depression worldwide; it is a global problem.
While there are several different types of depression, such as postpartum depression and seasonal affective disorder, major depressive disorder (MDD) is the most common type. MDD is characterized by a persistently low mood that interferes with daily functioning in one or more major areas of life (e.g., home, work/school). In order to be diagnosed with MDD, the symptoms must be present for a minimum of 2 weeks and do not represent a normal reaction to life’s challenges. Common symptoms include:
- Loss of interest in activities that you normally enjoy
- Trouble falling or staying asleep (insomnia) or sleeping too much
- Feeling tired or having little energy
- Feeling irritable, restless, or having a hard time concentrating
- Aches and pains, headaches, cramps, or digestive problems without a clear physical cause
- Poor appetite and weight loss or overeating and weight gain
- Thoughts of death or suicide; suicide attempts
What causes depression?
The cause of depression is a combination of genetic, biological and environmental factors. Genetic factors include genes inherited from parents and the expression of those genes controlled by non-inherited chemical reactions in cells.
Biological causes of depression are linked to imbalances in neurotransmitters (i.e., brain chemicals), including serotonin, norepinephrine, and dopamine. These imbalances then trigger symptoms of depression. Environmental factors include stressors such as trauma or loss resulting in the development of depression.
In other words, major depression is the result of a complex interaction between genetic and environmental factors.
Depression cannot be overcome by willpower alone. As an illness, it requires treatment to get better. And with the right treatment, most people diagnosed with MDD can recover and regain control over their lives.
Why am I depressed?
This is the question asked by many people struggling with depression. Yet, it is not possible to say definitively why one person becomes depressed while another does not. For most people who struggle with MDD, no single cause exists. It is more complicated than that.
However, if you have been diagnosed with MDD and have a family history of major depression, you may have inherited a susceptibility to depression.
How to cure depression?
Depression is a disease, and it needs to be treated like one. Antidepressant medication and psychotherapy may help you overcome your depression if other treatments have been unsuccessful. The treatment strategies most commonly used include:
- Cognitive-behavioural therapy (CBT)
- Antidepressant medications
- Electroconvulsive therapy
- Light therapy
- Heart-rate variability biofeedback
Stress management techniques such as meditation, yoga and tai chi. When depression is caused by a medical condition or the effects of medications, removing that cause can help your depression to go away.
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It is important to understand how your customers think and trigger depression so that you don’t overlook the symptoms. Depression is a complex illness with many different causes, but it doesn’t have to be an end-state for your customer if they are properly diagnosed and treated. If you want more information about any of these cognitive neuroscience principles or would like help implementing one in your marketing strategy, give us a comment – we’re here to help!