The Sunday Mail
WHEN you are depressed, you cannot just will yourself to “snap out of it”.
But there are steps that you can take to recover from it.
Why is dealing with
depression so difficult?
Depression drains your energy, hope and drive, making it difficult to take the steps that will help you to feel better.
Sometimes, just thinking about the things you should do to feel better, like exercising or spending time with friends, can seem exhausting or impossible to put into action.
It is the Catch-22 of depression recovery: The things that help the most are the things that are the most difficult to do.
There is a big difference, however, between something that is difficult and something that is impossible. While recovering from depression is not quick or easy, you do have more control than you realise — even if your depression is severe and stubbornly persistent.
The key is to start small and build from there.
You may not have much energy, but by drawing on all your reserves, you should have enough to take a walk around the block or pick up the phone to call a loved one, for example.
Taking the first step is always the hardest.
But going for a walk or getting up and dancing to your favourite music, for example, is something you can do right now.
And it can substantially boost your mood and energy for several hours — long enough to put a second recovery step into action, such as preparing a mood-boosting meal or arranging to meet an old friend.
By taking the following small but positive steps day-by-day, you will soon lift the heavy fog of depression and find yourself feeling happier, healthier and more hopeful again.
Reach out and stay connected
Getting support plays an essential role in overcoming depression.
On your own, it can be difficult to maintain a healthy perspective and sustain the effort required to beat depression.
At the same time, the very nature of depression makes it difficult to reach out for help.
When you are depressed, the tendency is to withdraw and isolate so that connecting to even close family members and friends can be tough.
You may feel too exhausted to talk, ashamed at your situation, or guilty for neglecting certain relationships. But this is just the depression talking. Staying connected to other people and taking part in social activities will make a world of difference in your mood and outlook.
Reaching out is not a sign of weakness and it will not mean you are a burden to others.
Your loved ones care about you and want to help.
And if you do not feel that you have anyone to turn to, it is never too late to build new friendships and improve your support network.
Do things that make you feel good
In order to overcome depression, you have to do things that relax and energise you.
This includes following a healthy lifestyle, learning how to better manage stress, setting limits on what you are able to do and scheduling fun activities into your day.
Get moving
When you are depressed, just getting out of bed can seem like a daunting task, let alone working out!
But exercise is a powerful depression fighter — and one of the most important tools in your recovery arsenal.
Research shows that regular exercise can be as effective as medication for relieving depression symptoms. It also helps prevent relapse once you are well. To get the most benefit, aim for at least 30 minutes of exercise per day.
This does not have to be all at once — and it is okay to start small. A 10-minute walk can improve your mood for two hours.
Eat a healthy, depression-fighting diet
What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, fats and foods with high levels of chemical preservatives or hormones (such as certain meats).
Challenge negative thinking
Do you feel like you are powerless or weak?
That bad things happen and there is not much you can do about it?
That your situation is hopeless?
Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future.
When these types of thoughts overwhelm you, it is important to remember that this is a symptom of your depression and these irrational, pessimistic attitudes — known as cognitive distortions — are not realistic.
When you really examine them they do not hold up. – helpguide.org
