Depression is isolating and restrictive. Life's horizons can seem narrow, and the people around you can feel out of reach. Perhaps you know what feeling listless, joyless, or numb is like. Do the things you once loved feel dull and meaningless? Does the path to your goals feel vague or demoralizing? You may have even lost the strength and energy to figure out how to feel better.
But what if the key to breaking free from your depression is already within your grasp?
What if all you require are some key strategies and compassionate, qualified care to guide you in turning things around?
Depression Treatment: You Can Cope & Start to Recover
Ready for a change? Here are ten steps to help you defeat depression and find the happiness you deserve.
1. Team Up with a Professional.
It's tough to ask for help, isn't it? Yet, teaming up with a professional can be a mental health game-changer. Recognize that depression isn't going to back down on its own. Accept the help of a therapist who specializes in depression recovery. You and your mental health coach can attack dark moods and emotional distress with tools that bring more control and joy into your life.
2. Keep a Routine.
Depression can suck the motivation right out of you. Before long, you can start to characterize yourself as lazy or useless. Following a routine can keep you moving forward and setting goals. Simply writing down a few dates to look forward to can reduce the time spent stuck in negative thoughts.
3. Get Physical.
You’ve heard it before: physical movement improves your mood. Depression just keeps you from wanting to do it. It’s okay. Start small. Even ten minutes of aerobic exercise can boost your mood for hours. Give it a try!
4. Rest Up.
Sleep isn't a luxury; it's a necessity, especially when battling depression. Ever noticed how everything seems worse when you're tired or sleeping too much? Pay attention to how much time you spend in bed or on the couch. Use alarms or the help of a loved one to help you get up and moving. Aim for balanced sleep to keep depression at bay.
5. Rally Your Support System.
Isolation is the playground for depression. No matter what your mind tells you, you're not alone. Positive interactions and connections can lift your mood and interrupt dark thought patterns. Now is the time to return that old friend's call or grab a coffee with the loved one who’s been trying to connect.
6. Eat Well.
How do you feel after a healthy meal? Energized, satisfied, balanced? Food is medicine if you choose your meals and supplements wisely. Regular intake of Omega-3 fatty acids, prebiotics, and hydrating liquids can work wonders for your mood. Don't forget to cut back on sugar, caffeine, and processed foods, too.
7. Consider a Pet.
Pets can work magic on mood disorders. On tough days, caring for a pet can be the nudge you need to get going and get outside your head. Pets are also a source of affection and companionship that combats the sense that you are isolated or unneeded.
8. Take Control of Your Thoughts
Do you feel overwhelmed by negative thoughts? Remember, you own them. You can change them or toss them out. Keeping a mood journal or discussing triggers with your therapist can help.
9. Live in the Moment.
One day, one moment, one second at a time. That's how mental and emotional victories are won day by day. Focus on small, manageable goals, and celebrate each win as it comes.
10. Forgive and Move On.
Be aware that holding on to grudges can also fuel depression. Forgiveness, for someone else or yourself, can bring lasting emotional relief. Remember, you're more than the sum of your past mistakes or hurts. The harm others have done to you needn’t be your burden forever. Let your therapist help you process the pain so that you can release hard feelings and feelings of helplessness.
You Can Defeat Depression with Help. Let’s Take the Next Step Together
I’m here to help. Working with a therapist is a solid path toward creating a whole and happy life. Depression treatment can help you recover and feel more in control of your mood and motivation. Please reach out to the people who support you. Allow me to be one of your supporters.
If you are struggling with dark moods, hopelessness, grief, or loneliness, please reach out. Depression therapy may be able to help. Please call (805) 374-1770 or email me at Linda@lindafisherman.com for compassionate care and support.