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How to Deal With Depression | 4 Ways to Instantly Change Your State
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.
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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 used to bring you happiness.
- Restlessness or constant negative thought patterns.
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.
Change your physiology
Change your body and you'll change your mood.
Being mindful of your body and making adjustments to how you carry yourself can be key to dealing with depression. Changing your body can be as simple as lifting your chest.
You can also change your physiology by doing something active, such as taking a walk or doing some stretches while you breathe deeply.
Empowering rituals
Routines and rituals create stability and certainty in your life, even when the world looks bleak.
Exercise and movement are great ways to naturally improve your mood, releasing endorphins and improving overall mental health.
Change your words
Cognitive-behavioral therapy (CBT) focuses on breaking patterns in how you perceive the world around you.
Changing your negative self-talk with empowering words means taking a powerful step toward learning how to cope with depression.
Get offline
Facebook and other social media sites often make us feel worse, not better. Even the hunched-over position we use to look at our phones makes us feel down.
Instead of scrolling through status updates, go outside for a short walk in the sun or meet a friend for coffee. Push yourself to interact with your loved ones.
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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...
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 someone face to face about how you feel can play a big role in relieving depression.
- Try to keep up with social activities even if you don’t feel like it.
- Find ways to support others.
- Caring for a pet can get you outside of yourself and give you a sense of being needed.
- Join a support group for depression.
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 activities into your day.
Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.
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“Beliefs have the power to create and the power to destroy. Human beings have the awesome ability to take any expe..."
Tony Robbins
W. Somerset Maugham
“If you don’t change your beliefs, your life will be like this forever. Is that good news?”
Challenging areas in your life
Consider how you’re doing in the following areas:
- Finances. Are you feeling financial pressure in your life? Do you have all the things you need or really want? How much money do you have in savings? Do you have the income you desire? Is that income secure?
- Relationships. Are your relationships satisfying?
- Health. Are you taking good care of yourself?
- Fun & Adventure. Are you doing the things you really want to do?
- Any other aspect of your life in which you’re experiencing dissatisfaction.
If you’re not pleased with your life, a limiting belief could be the cause.
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Resilience
It's the skill that enables us to recover quickly from difficulties. It means adapting well in the face of trauma, tragedy or significant stress.
We build our resilience by learni...
Build a circle of trust
The primary factor in resilience is having supportive relationships, inside and outside the family.
Close friends, family and loved ones represent our social support; they encourage and motivate us, and let us know that we aren’t alone.
Reframe stressful situations
The way we view a potentially stressful situation can either make the crisis worse in our mind or minimize it.
Reframing things in a more positive way can alter our perceptions and relieve our stressful feelings.
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