There are many things you can do to overcome depression. Most important is to act – not just think about acting. Here we discuss some self-help activities that are known to get you in the better mood.
1. Walk Away From Depression
Exercise is a tested tonic to fight depression. For many years studies are showing that aerobics improves mood of people who are depressed. Researchers recently found that the number of cardiopulmonary exercise suggested by the Center for Disease Control and Prevention (half-hour of moderate-intensity exercise, a minimum of 5 days per week) for general healthiness will evoke massive improvements in depression. Some possible exercises are:
- Walking fast
- Riding a bike
- Playing with children
Meditation is by far the best self help to overcome depression because it directly attacks the source – our mind. Mind keeps running same thoughts over and over again – like a rat caged in a trap. Mindfulness meditation will reduce the chatter in your mind. It helps train the mind to focus on the present moment. You will start thinking clearly, consequently making right decisions. Initially, you will have to be patient with your practice, but the results will more than make up for your efforts.
3. Sleep Well
Have a good, restful sleep of 8 hours. It may sound difficult for some depressed people but two things will help:
- Set a goal for go-to-bed time and wake-up hour. Slowly change your sleep pattern, 10 minutes a day, towards your goal.
- Mediate for 15 minutes before sleeping. It will help you immensely in falling asleep quickly and getting a deep restful sleep.
4. Set Small Goals
For a depressed individual, every activity is a big task. But you do many things none the less. Now you just have to do a few things deliberately. Set small goals like “today I will walk 2 kms” or “I will chat for five minutes with a friend” or “I will meditate for 10 minutes” and so on. Accomplishing these will boost your confidence to do more things according to your will – helping you overcome depression. Doing breathing exercise (Pranayama) daily will reduce anxiety and fill you with energy to complete your goals.
5. Get Social
If you have withdrawn from the social arena, you ought to take little steps towards getting back in. So get out and see some people – friends, colleagues, relatives – who ever is easily accessible. These meetings can be brief with generic chit-chat, may be just 5 minutes to start with. For this short duration focus on the conversation. Genuinely listen to what the other person is saying and respond accordingly. As you get comfortable talking, discuss with someone about your problem – maybe a close friend, who will not judge you. There are many treatment options for depression. You can seek help of your friend to set up an appointment with psychotherapist and accompany you if required.
Watch our depression video book to understand more about depression. Recovery from depression may take time, but these videos and tips will help you win over your own mind. Deep down you do want to get better – and that is the most important thing – so gather yourself and start acting, just thinking won’t do.