7 practical ways to fight and defeat Depression

6/8/2016

No one is untouched by the feeling of depression and it has become one of the major health concerns for all of us. Each one of us experience depression in our lives and it drains our energy and time. Yes, it’s true that dealing with depression and getting out of it is not easily but with small steps and consistent efforts you can definitely beat depression and emerge out as a winner.

The common symptoms of depression are as follows:

Feeling anxious
Not able to concentrate on things
Anger & Frustration
Low confidence
Sad
Isolated and lonely
Loss of appetite
Weight changes
Lack interest in new things

The only way to face depression is to beat it before it engulfs our mind.
The practical ways of beating depression are as follows:

1. Get into instant physical action every time you feel depressed

I know that it is very difficult to take any action when you are depressed but the fact is that beating depression requires action. So, whenever you feel depress take instant physical action like:

Stand up a get yourself a glass of water
Prepare a cup of tea
Switch on the TV
Pick your phone and talk to your funniest & close friend
Or just go outside and take a walk

All the above activities will keep your mind engage in the activities and you get initial acceleration to keep depression away from you.

I prefer to exercise every time hit with the feeling of Depression

2. Take micro steps and stay focused

One of the reasons of depression is to take task as a whole and try to accomplish it in one go. For example, I want to write a post on self improvement consisting of 10 points and for that I need full 2 hours of time to complete it. For a whole day, I do not get full 2 hours in a stretch and hence I am not able to write a single word of the post which made me feel depressed at the end of the day. It is because of the fact that I didn’t break the task into smaller activities like making my mind to write at least one point out of 10 points whenever I get time instead of waiting to get full 2 hours of time. Breaking your task into smaller pieces gives you opportunity to complete the task in steps and each completed step gives you confidence to take the next one and so on.

3. Make yourself open to the little joys

As you are breaking the task into smaller pieces similarly don’t run after big joyous moments which may or may not come rather make yourself open to the little joys like

Enjoy watching your favorite serial,
Relishing lunch with your family & friends,
Playing with your kids
Enjoying a walk after dinner
Planting a tree

These little joys will make you feel that you have many things to enjoy in your life and you will understand that it’s not worth to waste your precious moments under the feeling of depression.

4. Eat healthy food frequently in small quantity , drink enough water & avoid sugar

When you are healthy, you are in the state of enjoyment where there is no entry for a negative feeling. One way of keeping yourself healthy is to take nutritious diet, have plenty of water and restrict sugar intake. It has been found that all the degenerative conditions including depression occur due excess intake of sugar.

5. Meditation, Pray and sound sleep

The immediate way to fight depression is meditate whenever this feeling starts engulfing you like start focusing the movement of your breath going in and out of the body. Pray often and thank God for all the things that he has given to you, Thank you God for the food you have given us. Are you getting enough sleep?
The sleep is the best medicine to treat depression. A sound sleep enlightens your body and mind and you feel relaxed.

6. Detach yourself from your own self

When you remain in yourself then you tend to think negatives and feel depress but when you get out of your own self then you start suggesting the solutions and methods to yourself to get out of the feeling of depression. It is similar talking your friend when you are in depression. He supports you and suggests you the ways to get out of this negative feeling. Similarly, you need to detach from yourself and become your own friend who suggests the ways to beat depression.

7. Avoid the following activities to keep your mind free and away from the negative feeling

Stop thinking too much about yourself, believe me it’s a total waste of time
Stop taking life seriously, laugh often as you can always achieve anything while enjoying life
Don’t plan much, live in present
Do not aims for perfection rather believe in starting the things?
Do not generalize the things with one event or action
Do not look at the things only black and white
Never jump to conclusion
Avoid making strict & stop being so hard on you
Avoid excess use of gadgets rather go outside and connect yourself with nature
Avoid counting your negatives rather focus on your strength

You can start implementing these practical ways right now!

1 Comment

Jason Gordon link

20/8/2019 06:08:49 pm

A person can be judgemental, especially when he does not know what exactly the depression is. If you are in depression, then you will feel like you are alone even when you are in the crowd. Psychological pain might be less dramatic than the physical torture. But the fact is mental torture is extremely hard to bear. You can defeat depression by practicing mindfulness, stopping the negative self-talk, and taking good care of yourself.