Do you experience any of the following?:
Lack of sleep or too much of it
Can't focus and finish tasks
Hopeless and Helpless
Too many negative thoughts
No appetite or eating too much
Thoughts that life is not worth living
Can't focus and finish tasks
Hopeless and Helpless
Too many negative thoughts
No appetite or eating too much
Thoughts that life is not worth living
Feelings of sadness, loneliness, disappointment etc. are nothing but natural human emotions. Depression on the other hand is an intense and persistent feeling of hopelessness and worthlessness. It affects our daily life and those who are around us. We basically lose interest in life and everything that is related to it.
Depression varies in every case. Each person is a unique case but there are common signs to all. It is important to note that all signs of depression are part of normal human existence. But the more intense the symptoms the more one is prone to depression. We should always remember that the basis of any disorder is its severity and intensity. Also, time is always an important factor so seek help immediately.
These are the signs of Depression according to DSM IV TR:
- Depressed mood most of the day, nearly everyday
- Diminished interest or pleasure in all, or almost all, activities most of the day,
nearly everyday
- Insomnia (lack of sleep) or hypersomnia (too much sleep) nearly everyday
- Psycho motor agitation or retardation nearly everyday
- Fatigue or loss of energy nearly everyday
- Feelings of worthlessness or excessive or inappropriate guilt nearly everyday
- Diminished ability to think or concentrate, or indecisiveness, nearly everyday
- Recurrent thoughts of death, recurrent suicidal ideation without specific plan,
or a suicide attempt or a specific plan of committing suicide
- Diminished interest or pleasure in all, or almost all, activities most of the day,
nearly everyday
- Insomnia (lack of sleep) or hypersomnia (too much sleep) nearly everyday
- Psycho motor agitation or retardation nearly everyday
- Fatigue or loss of energy nearly everyday
- Feelings of worthlessness or excessive or inappropriate guilt nearly everyday
- Diminished ability to think or concentrate, or indecisiveness, nearly everyday
- Recurrent thoughts of death, recurrent suicidal ideation without specific plan,
or a suicide attempt or a specific plan of committing suicide
Depression takes a lot of our energy and zest for life and this makes it more difficult for us to do what needs to be done to be better. Overcoming depression it not an easy task or journey. We cannot do it by only will power; we need some level of control. The secret is to begin with simple and small steps and then build your core from there. Feeling better requires time, but for us to be there we need to make positive choices for ourselves TODAY. Yes, it is difficult but it is definitely NOT IMPOSSIBLE.
For a start, do not aim for big results, just keep focused on the small things of everyday life, those that are within our reach and within our resources. Take time to appreciate yourself for each accomplishment. It may be small, but they will soon add up. All your efforts will bear fruit someday.
Here are some helpful tips in coping with Depression:
1) Build Relationships
Surround yourself with people you love and trust. It is not easy for someone who is under depression. The mere thought of reaching out can be exhausting but to remain in isolation will make the situation worse. You may feel too exhausted to talk, but just gather your energy and remind yourself that you need this, that these people care for you and wants to help.
Who are they?
a) Family Members - No one will ever love and understand us than our family. Never hesitate to ask help from them.
b) Trusted Friends - Next to our family, they are the ones who knows us best. The things that we hide from our family are revealed to our friends. There are certain things that only a trusted friend can do.
c) Participate in Social Activities - it is very difficult for someone who is depressed to do this. You don't have to enjoy the activity, just force yourself to be there.
d) Join a Support Group for Depression - Being surrounded with people who share the same problem will make the task a bit easier and makes you feel that you are not alone. You can also be inspiration to each other.
b) Trusted Friends - Next to our family, they are the ones who knows us best. The things that we hide from our family are revealed to our friends. There are certain things that only a trusted friend can do.
c) Participate in Social Activities - it is very difficult for someone who is depressed to do this. You don't have to enjoy the activity, just force yourself to be there.
d) Join a Support Group for Depression - Being surrounded with people who share the same problem will make the task a bit easier and makes you feel that you are not alone. You can also be inspiration to each other.
2) Think Positive
When you're depressed everything around and inside you is negative. Thinking positive is not enough to conquer your pessimistic mind set. You must change negative thoughts with more realistic and balanced thoughts.
What are the ways?
a) Think outside of yourself - imagine yourself saying those negative thoughts about you to someone else. How would you feel? Don't be too hard on yourself. Change those negative statements with a more realistic description.
b) Allow yourself to be less than perfect - most of depressed persons are perfectionists, they set high (impossible) expectations on themselves and beat themselves when they fail. Challenge yourself to think that it is okay to fail and that you are not perfect and no one is.
c) Be with positive people - even if you don't feel like being with them, try to emulate their optimism and positivity in outlook amidst difficulty.
d) Log your negative thoughts - list all your negative thoughts during the day. Review it when you feel a bit in a good mood. Rephrase those statements into positive on the other side of the paper/journal.
b) Allow yourself to be less than perfect - most of depressed persons are perfectionists, they set high (impossible) expectations on themselves and beat themselves when they fail. Challenge yourself to think that it is okay to fail and that you are not perfect and no one is.
c) Be with positive people - even if you don't feel like being with them, try to emulate their optimism and positivity in outlook amidst difficulty.
d) Log your negative thoughts - list all your negative thoughts during the day. Review it when you feel a bit in a good mood. Rephrase those statements into positive on the other side of the paper/journal.
3) Love Yourself
How can you expect others to love and take care of you when you yourself is not giving it to yourself. To overcome depression you need to plan activities that will enhance your lifestyle.
a) Have 8 hours of sleep - Sleeping problems is one of the signs of depression. Go get enough, take note, only enough sleep is needed.
b) Be in the sun everyday - Lack of sunlight aggravates depression. Have at least 15 minutes of sunlight a day, for example, go for a walk or jog in the park.
c) Keep away from Stress - Stress can trigger depression. Make a list of your stressors and make a plan on how to avoid them.
d) Relax - Relaxation time everyday may reduce depression and boost your well-being. You can try yoga, meditation or just some quiet time.
e) Have a pet - Nothing can replace human connection but it won't hurt to have a pet. Pets bring joy and companionship which is vital in overcoming depression. It will also enhance your capacity to care. The feeling of being needed and caring outside yourself is a powerful motivation to overcome depression.
f) Do things that you enjoy - For someone who is under depression this may be hard, but just list the things that you used to enjoy and force yourself to do it even if you don't like it.
b) Be in the sun everyday - Lack of sunlight aggravates depression. Have at least 15 minutes of sunlight a day, for example, go for a walk or jog in the park.
c) Keep away from Stress - Stress can trigger depression. Make a list of your stressors and make a plan on how to avoid them.
d) Relax - Relaxation time everyday may reduce depression and boost your well-being. You can try yoga, meditation or just some quiet time.
e) Have a pet - Nothing can replace human connection but it won't hurt to have a pet. Pets bring joy and companionship which is vital in overcoming depression. It will also enhance your capacity to care. The feeling of being needed and caring outside yourself is a powerful motivation to overcome depression.
f) Do things that you enjoy - For someone who is under depression this may be hard, but just list the things that you used to enjoy and force yourself to do it even if you don't like it.
4) Exercise
This may be the last thing on your mind when you're depressed but exercise is a very big help in dealing with depression. Studies show that regular exercise is an effective antidepressant.
Have a 30 minute exercise everyday, even if you have to drag yourself, DO IT! Here are some easy ways to exercise:
Have a 30 minute exercise everyday, even if you have to drag yourself, DO IT! Here are some easy ways to exercise:
Take the stairs
Park in the farthest part and walk
Walk with your dog
Find a partner (for exercise)
Park in the farthest part and walk
Walk with your dog
Find a partner (for exercise)
5) Healthy Food
Do not skip meals because being hungry will make you irritable and tired. Maintain a balanced diet.
6) Ask for HELP
Never hesitate to ask professional help if you find your depression getting worse. Do not be afraid, depression can be treated and you will be better!
If you have questions / queries or just need someone to talk to, feel free to contact our counselors at 866-321-4188 or email us at affordableonlinecounseling@gmail.com
Article Source: http://EzineArticles.com/?expert=Aleihs_Eam
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