How to Overcome Depression: 3 Ultimate Proven Strategies

How to Overcome Depression
How to Overcome Depression

I can remember those days when I was thinking that everyone is breathing except me. And it took three years to come out of this utterly terrifying condition.
If you’re questioning: how to overcome depression, it means you have decided, like I did to get out of the inescapable bog of constant mental battering.
Depression seems like a disturbing cage without any key. You feel trapped, helpless, drowning, and observe others like a caught bird.
When thoughts take control over you, the World feels a rough patch or a wrong place to live. you feel emotionally lifeless, and all you can muster is a plastic smile.
We all want a happy life to live and that’s what we all struggling for. And fortunately, we are living in a world where even the most chronic form of depression is treatable.
There isn’t a specific timeline or a magic-way to cure depression. However, Self-care or by adopting a new lifestyle, psychological interventions, and medications are three ultimate proven strategies to fight depression.
Let’s talk about it one by one in detail.

1.Lifestyle to fight Depression

When we are battling with depression, It seems like we are trapped in a dark cage. And it will never let us move on until our death.
Depression is purely associated with your mental health. The more you change your lifestyle to ensure your mental health, the more it is helpful for you to fight with depression.
Below are the main powerful tools of your life that you should change to come out of this painful condition.

Socialize Yourself

There is a shred of Psychological evidence that the people who connect more with others possess a good memory and cognitive skills.
And unlike socially isolated, people with active social lives are less prone to dementia. (It’s a syndrome that causes deterioration in memory, behavior, and thinking.)
Don’t hesitate to talk with your family and trusted friends. Reduce isolation as much as you can. It’s a decisive factor to vanish the depression.
On top of that, volunteering is the best way to engage yourself with others. Usually, we are constrained to seek help from others. However, helping people is more satisfying. It can also help to build a strong tie with people.

Exercise Daily

Daily half-hour exercise has psychological and emotional benefits. It helps in releasing ‘feel-good’ endorphins chemical and as well as natural brain chemicals that enhance your sense of well-being.
So, you can get out of the cycle of negative thoughts and anxiety that cause depression.
Achieving small goals like, 20 ‘push-ups’ a kilometer walk can boost your self-confidence too.

Eating the Right Foods

Among all other factors, eating the right food is the most crucial thing to safeguard your mental health.
What you put in your body makes a significant impact on your mental health.
There isn’t a specific diet that cures depression but, eating a portion of food abundant in vegetables, grains, and fresh meats can provide you a great base.

Proper Sleep

Getting poorer eye-shut can throw your brain chemistry out of whack. And it makes depression harder to treat.
Proper sleep is a crucial part of your plan to beat depression. It is because sleep is a whole lot more than just rest.
Sleep and depression can have immense effects on each other because these both affect your mental health.
You might be depressed because of improper sleep of too many nights or, you may sleep more than regular because you are depressed.

Try New Things

When you follow your daily routine, most probably you are using the same part of your brain. To battle with depression, it’s necessary to change your daily routine and alter it with new goals.
Research shows that learning new skills can improve your mental health and well-being.
  • It can boost your self-confidence.
  • Learning new is always engaging and fascinating.
  • It also helps you to connect with new people around you.
Notably, you don’t need to feel that you have to learn new qualifications or you have to sit in the exam hall. Just learn things that you can enjoy and make them as your part of life.

Interestingly, I started my writing career in my Depression phase. And I was used to writing sad poetry at that time.

2. Psychological treatments for depression:

When I was a depression patient, someone advised me to go to a renowned psychiatrist Coley.
I told him all my problems, emotions, and guilt feelings. And that was my turning point.
He asked me to write a note on my mobile screen and make it as my wallpaper. He added, whenever I trapped in a depressing situation, don’t resist it. Just take your note out and read it loudly. I am Angry, I am Angry, I am Angry.
Magically, this sentence helped me to cope with Anxiety and unnecessary thoughts. Coley explained: you are not what you think you are. Your thoughts are just the illusions that take control over you.
So, let’s have a look at effective psychological treatments that can help you to deal with depression.
Note: I did not use the real name of my therapist.

Cognitive Behavior Therapy. (CBT)

Cognitive behavior therapy, also known as (CBT), can help you to deal with your thoughts. Cognitive means, the way we think and behavior comes out as a way we act.
CBT is the most effective treatment for depression. It can deal with people who belong to different walks of life.
In this therapy, a licensed therapist identifies those patterns of thought and behavior that make you depressed.
They teach you to alter your unhealthy thoughts with a healthy one. They teach skills and tactics that help to deal with your feelings and emotions that lead you to depression and stress.
Note: Only choose a professional and licensed therapist. And don’t feel ashamed to tell him/her your true story.

Interpersonal Therapy. (IPT)

IPT is another significant method of treating depression that deals with you and your relationship with others.
It deals with your relationships because it mainly based on the idea that Relationships are the centric cause of psychological problems.
Relationships are may not the only cause of your depression. However, depression can affect your interpersonal links and connection.
The main focus of IPT is to address your communication gap. And it also deals with those problems that cause depression.
It started with a pre-arranged interview. In this interview, therapists identify your new goal and create an outline for your treatment.
IPT just not designed to find out your unconscious origin of feelings. Unlike other psychological treatments, it helps to reach out to your current reality of depression.
Note: Studies found that IPT as effective as antidepressant medication. Therapists can use Interpersonal Therapy and medication together.

Mindfulness-based cognitive therapy. (MBCT)

MBCT is a type of therapy that works as a combination of your cognition, meditation, and mindfulness.
MBCT is a psychological process that brings your attention to experience the present moment without judgment. And you can develop it with the help of meditation and other prescribed training.
The basic idea of MBCT is that negative thoughts lead to low-mood, false self-beliefs leads to negative emotions, feelings, and this is what we called depression.
The goal of MBCT is to organize your thought process. It changes your negative thoughts and replaces them with positive actions that are closer to reality.
MBCT is a program that lasts for eight weeks. It uses techniques like mindfulness-medications. In this process, you may teach with 3 minutes breathing space technique that emphasis three steps.
  • How are you feeling?
  • Focus on your breathing.
  • Scan your body and physical sensation.
Note: You can also use these techniques at home by watching videos and reading articles on meditation.

3. Medication for depression.

Medication is a very advertised way of treating depression, but it’s not the only way out.
If therapies and changes in lifestyle hadn’t worked for you, you would make an appointment with your doctor.
Because if your depression is the result of medical conditions, then nothing can work for you. You may have to take antidepressants.
The depression may not be cured until or unless you not identify your health complications and have regular treatment.
Moreover, if you are taking medication that has a side effect of depression, your cure for depression will not be long-lasting.
Your doctor may diagnose your depression based on these three parameters.
  • Physical Exam.
  • Lab Tests.
  • Psychiatric assessment.
Note: Please start medication as a last resort to kill depression. And make sure you are using all other strategies to fight depression.

Anxiety vs Depression:

Depression and Anxiety are now common mental-health problems. You may have diagnosed with Anxiety, but at the same time, you may be suffering from depression.
That’s why people still struggle to make a difference between these two mental disorders.
However, it’s impossible to treat your actual condition without accurate diagnoses of your illness.
You may experience ‘anxious distress’ because of depression. And people diagnosed with anxious distress often feel trouble in focusing. They feel restless and tense.
People suffering from anxious distress might lose control of themselves and may commit suicide.

Major symptoms of Depression.

Symptoms of depression can vary from person to person. If you have experienced these signs, you may have diagnosed with depressive disorder.
  • Low Mood
  • You may not be finding interest in enjoyable activities.
  • You are sleeping more or not sleeping at all.
  • Changes in appetite.
  • You don’t want to move.
  • Energy deficiency.
  • You are troubling during concentration.
  • Guilt Feelings.
  • You feel worthless.
  • You want to commit suicide or suicidal thoughts.

Major symptoms of Anxiety.

In excessive Anxiety, you may be worried about events and activities occurring around you that can affect you directly or indirectly. Look at the sign of Anxiety.
  • Fatigued without working hard.
  • Empty head, unable to concentrate.
  • Irritability.
  • Sleep disorders like insomnia or hypersomnia.
  • Muscle tightness.
Depression and Anxiety can co-occur in you. It can lesser your recovery rates and cause psychosocial disability.
So, to Overcome Depression, accurately diagnose, proper treatment, and your determination to enjoy a happy life can help you to come out of these chronic mental health disorders.
And my message for depressors is: We all have one life to live, and your health is the most precious thing in this universe. Please don’t spoil it for others. You are the only one who can help yourself. Please step in and make your headway on your own.

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