7 Strategies for Coping with Depression
Anyone who is suffering from depression tries to come out of it one way or another. While some of these techniques do the work, others, if failed, can lead to further depression. Any strategy for coping with depression can work when it is healthy, and when you have taken into consideration the consequences that arise after trying it as well. That is, the techniques for coping that require compromise of physical or mental health, or are done at the cost of physical or mental health can only make things worse. Here are 7 strategies for coping with depression and related problems.
Get Physically Active
One of the signs of depression is disinterest in activity. It is usually very difficult to get yourself to move, let along exercise or play sports. But, a few minutes of physical activity can boost your mood by releasing feel good hormones in your body. You can feel this positive change the moment you get up, take a step, and breathe in a lungful of fresh air. If you find exercise boring or not stimulating enough, try something more fun, like dancing and sports.
Don’t Skip Meals
Another coping technique for depression is to eat on time. When the brain does not receive enough carbohydrates, your mind tends to become easily irritable, angry, and frustrated with itself. So, no matter what you feel inside, make it a point never to skip your meals, especially your breakfast.
It is easy to get lost in aggressive negative or unrealistic thoughts when you are depressed. Every time you catch yourself doing that, try to bring your mind back to the present. You can try focusing on your breathing, inhalation and exhalation, or be mindful of what you do and how you do. This brings your mind back to the present moment which will help you put the thoughts aside and carry on with your work.
Trick Yourself Into Positive Situations
This depression coping skill of tricking yourself into positive situations can gradually help you out of the problem. Because, no matter how hard you try to push yourself to think positively, sometimes it doesn’t just seem to happen. If you find that forcing yourself into positivity does not work, try tricking your mind by setting simple goals that you can achieve, one at a time. Getting something done can boost your sense of self and will increase your confidence in achieving what you want.
Reason with Rationality
Depression can lead to a black or white outlook towards life. The emotions and perceptions usually tend to be on the extreme ends, either immense happiness and ecstasy or anger, frustration, and sadness. Try to avoid making life changing decisions during such times. Postpone such decisions to a time when you are least likely to involve emotions. Think rationally and then make those changes.
Have a Routine
Having a routine is important for coping, because, depression can usually lead to neglecting ones own well-being, which will only add to their decrease in self-esteem. Having a routine for the basic things that you need to get done daily, such as cooking, cleaning, laundry, etc., will help reduce the amount of stress you need to go through.
Get Enough Sleep
Lack of sleep can increase tiredness and fatigue, which in turn will worsen your mood. Every day you get home, make sure you sleep on time, and get at least a good 8 hour sleep. This rejuvenates your mind and body giving you the energy you need to face the next day’s challenges.
Always remember that change never happens overnight. No matter how many times you fail, give yourself more time and another chance. It can be frustrating sometimes, trying strategies for coping with depression, and finding the next moment that you are unsatisfied and not up to the mark. But, give yourself another chance, and trust that you are going to come around it one day.