One of the biggest challenges when suffering from depression is that the best things for you are often the things you least want to do. When typical symptoms include lethargy and overwhelming negative thoughts, it’s hard to consider getting up and exercising or planning a fun activity. However, though overcoming depression takes time and effort, always remember it is possible, and you definitely don’t have to do it alone.
Seeking medical help is a good place to start, especially in the first stages of diagnosis. Also, medical solutions such as antidepressants or Transcranial Magnetic Stimulation can be necessary and very helpful. But, there are ways you can actively get involved in your own recovery and we look at a few of those options below.
Don’t do it alone
Talk to loved ones
Apart from finding your doctor, the first and most powerful step you can make is to reach out and get help from loved ones. Remember, feelings of being unloved, unworthy of care or simply not being worth saving are all symptoms of your disorder, and an outside perspective can help you see this. This is an extremely powerful condition and reaching out for help is not a sign of weakness, but a sign of strength and your loved ones will be eager to help.
Join a support group
If you feel you have no one to turn to in your family or friend group, there are support groups that will provide a judgement-free space for sharing. Sometimes the simple act of talking to someone face to face can provide relief and comfort.
Try CBT
Cognitive Behavioural Therapy helps you to recognise negative, self-sabotaging thoughts and actions. Once you become aware that these are symptoms of your depression, you can then act to change these patterns by focusing on positive alternatives. CBT provides practical strategies for dealing with depression and has had an 80% success rate as a cure for depression; especially in milder/early stage cases.
Get active
Find something that’s fun
Physical activity has been proven to help symptoms of depression by releasing endorphins that counteract the chemicals creating depressive feelings. Find something you enjoy to do, be it swimming or salsa dancing, so you’ll be more likely to create the habit of doing it regularly.
Also, any exercise is better than none. On days when you just can’t pull on that costume, a ten-minute walk around the park will still help your mental state. Exercise is a real and prescribed treatment, valuable in the fight against depression.
Get a buddy
Start an activity with a buddy who will encourage you to get up and go when you’re feeling lethargic. Also, the sense of accountability may provide the internal conviction needed to take that first step. Alternatively, get a pet to help your depression – being responsible for another life can help draw you out of a bad space and get you out of the house for that important walk.
Get involved
Having social commitments gives a sense of inclusion in a community as well as providing a reason to get up every day. Try to create a schedule with regular activities; a routine is one of your best friends here.
Volunteer
Studies show that while being supported is key, providing support to others gives a valuable sense of self-worth. Volunteer at a local charity or even meet with friends and provide support for their challenges, and you’ll notice a difference.
Practice Self Care
Avoid negativity
While it is important to get socially involved, don’t feel obliged to take part in activities that will trigger negative feelings. If the idea of the family reunion is stressful, don’t attend. If sitting in traffic gets you down, re-arrange your schedule, or take public transport so you can read a book. There are always options, you just need to think creatively, and this is where your support structure can help too.
Exercise your mind
Embrace relaxation techniques, like meditation, yoga, or deep breathing. By learning to refocus your negative thoughts, you can calm your mind and lift your energy. Recognise your early warning signs for a depressive episode and use these techniques before things get out of control.
Regulate your sleep
While you often feel like you could sleep all day when depressed, your sleep is often interrupted and insufficiently restful. Create a sleep routine by going to bed and waking up at the same time every day. Avoid stimulants like caffeine or alcohol and practice calming exercises before going to bed. Also, recent studies have shown the effectiveness of using CBD for improving sleep especially for people suffering from depression.
Try CBD oil
Apart from assisting your sleep, some studies have shown that CBD is an effective treatment for depression and can completely replace traditional antidepressants. Studies are ongoing, but initial tests show CBD interacts with the body’s serotonin receptors, regulating levels which are known to be low when suffering from depression. Unlike other depression medication, CBD is shown to have little to no side effects and a recent study showed that it doesn’t act on the brain’s endocannabinoid receptors, suggesting patients will be unlikely to become addicted to their treatment. As with any treatment it is important to discuss this option with your doctor before trying it out, to establish a safe and appropriate dosage as well as ensuring no clashes with existing meds.
Eat well
While it may feel more satisfying to eat a whole box of cookies than a salad, eating a healthy balanced diet has been shown to improve depression. Aim for fresh, whole foods and stay away from highly processed sugary foods. Also by regulating your diet, you can ensure you are getting the right balance of minerals and vitamins, supplementing where needed.
Do Something
When you’re depressed, the easiest thing to do is to curl up and do nothing. However, committing to one small step each day will help to overcome this marathon of an illness. Whether you do one or all of the above actions, do something and take an active part in your own recovery.