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Coping with Depression

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https://www.helpguide.org/articles/depression/coping-with-depression.htm

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Coping with Depression
Coping with Depression When you're depressed, you can't just will yourself to "snap out of it." But these tips can help put you on the road to recovery. Why is dealing with depression so difficult? Depression drains your energy, hope, and drive, making it difficult to take

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Reach out and stay connected

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 ot...

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How to reach out for support

  • Look for support from people who make you feel safe and cared for. They just need to be a good listener.
  • Make face-time a priority. Talking to so...

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Do things that make you feel good

Do things that relax and energize you. This includes following a healthy lifestyle, learning how to better manage stress, setting limits on what you’re able to do, and scheduling fun activiti...

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Support your health

  • Aim for 8 hours of sleep. Get on a better sleep schedule by learning healthy sleep habits.
  • Keep stress in check. Figure out all the things i...

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Get moving

Regular exercise can be as effective as medication for relieving depression symptoms and prevents a relapse.

  • Find exercises that are continuous and rhythmic: ...

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Eat a depression-fighting diet

Foods that can adversely affect your brain and mood: caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones (such as certain meats).

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    Get a daily dose of sunlight

    Sunlight can help boost serotonin levels and improve your mood. 

    Get outside during daylight hours and expose yourself to the sun for at least 15 minutes a day. 

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    Challenge negative thinking

    Do you feel like you’re powerless or weak? That your situation is hopeless?

    These types of thoughts aren’t realistic. When you really examine them they don’t hold up.&nb...

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    Question your thoughts

    Ask yourself:

    • “What’s the evidence that this thought is true? Not true?”
    • “What would I tell a friend who had this thought?”
    • “Is there another way of look...

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    Get professional help for depression

    If you’ve taken self-help steps and made positive lifestyle changes and still find your depression getting worse, seek professional help. 

    Depression can...

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    SIMILAR ARTICLES & IDEAS:

    How to know if you're depressed

    Depression symptoms can vary, but it always results in living in a negative state. 

    Common signs include:
    • Feeling hopeless or a lack of energy and interest in things that ...

    Ways to deal with depression

    Understand the common triggers. Once you understand which one is behind your depression, you can better learn how to cope with depression.

    Feelings of loss, “less than” and “never going to happen” are the major reasons that most people dip into depression. Loss can result from a loved one dying or losing a job; feelings of “less than” can be triggered by comparing yourself to others you view as having more than you and “never” occurs when you start believing that your goals and dreams are completely out of reach. 

    Address your limiting beliefs

    Many of those trying to find ways to deal with depression have formed limiting beliefs that negatively affect how they think.

    If you come from a family who has never had a member attend college, you might believe that you are not smart enough to achieve your goals. Another common limiting belief is that they are supposed to be sad because depression or anxiety runs in their family. 

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    How depression is measured

    Depression is often measured by scientists using something called the Hamilton Scale. It runs from 0 (where you are dancing in ecstasy) to 59 (where you are suicidal). 

    Causes of depression

    Many leading scientists believe the whole idea that depression is caused by a “chemically imbalanced” brain is wrong. 

    There are in fact nine major causes of depression and anxiety that are unfolding all around us. Two are biological, and seven are out in here in the world, rather than sealed away inside our skulls.

    Childhood trauma can cause depression

    When you’re a child, you have very little power to change your environment. So, you have two choices.

    1. You can admit to yourself that you are powerless and there’s simply nothing you can do about it.
    2. You can tell yourself it’s your fault and at some strange level under your control. If you were responsible for being hurt, then at some level, you have to think you deserved it.

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    Recognize Your Critical Self Attacks

    Depression is often accompanied by a critical, self-destructive mentality that interferes with and distracts us from our daily lives. 

    Ask yourself, would you think such cruel t...

    Think About Your Anger

    Many people who suffer from depression are actually masking a feeling of anger, turning their rage toward someone else on themselves.

    By acknowledging and accepting or discussing your angry feelings, you are much less likely to turn these feelings against yourself or allow them to lead you into a depressed state.

    Be Active

    It's a physiological fact that activity fights depression. 

    Get your heart rate up 20 minutes a day, five days a week, and it has been scientifically proven that you will feel better emotionally.

    Even just getting out of the house for a walk, a game of catch with your kids, or a trip to the gym is a medically proven method of improving the way you feel.

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