Most of us have experienced depression at one time or the other in our lives. We slowly, and without notice, sank into that state of despondency and hopelessness that took over our lives. Soon, it felt like we were trapped in our own dark world, chained and tormented by the equally dark thoughts that plagued us.
Depression is a mental disease and is more common than you know. It is estimated that over 300 million people get affected by it yearly.
It is also quite harmful in that it affects not just your mental health, but your physical wellbeing as well.
Here are some physical signs of depression you can expect to feel when depressed:
You will notice a change in your regular sleep pattern as you will find it a bit more difficult to fall asleep.
You will experience a constant feeling of fatigue and loss of energy.
There's usually a significant change in your weight as you either gain or lose some weight.
You lose pleasure in tasks or activities that once interested you.
You experience some trouble concentrating on things.
You have suicidal thoughts every now and then.
You have constant feelings of hopelessness, anxiety, sadness, and discontent.
You feel unexplained pains and/or constant headaches.
You have a loss in appetite.
You have a short fuse and get easily irritable.
You have constant feelings of pessimism.
Other Facts About Depression You Should Know
A person suffering from depression may not necessarily look depressed, so you might want to look out for other depression signs.
People with these health conditions: multiple sclerosis, heart problems, and diabetes have a higher risk of falling into depression.
Depression is often triggered by an extremely stressful or painful life event like a job loss or the death of a loved one.
While depression may be quite prevalent, the good news is that you can get over it over time and with consistent practice.
7 Effective Ways to Get Over Depression
1. Stop the Negative Self Talk
Depression starts with the dark, negative thoughts that build in your mind. It starts out as a single thought and grows when you let it.
To overcome this state, you have to make the conscious effort of stopping it when it comes. Nip it in the bud before it even forms completely in your mind.
When you do this overtime you will find you have less of these thoughts or are better able to control them.
Next, since there can't be a void in your mind, fill this vacuum with good, positive thoughts and energy and overtime, you will find it becomes a habit.
2. Listen to Upbeat Music
A research by the University of Missouri found that listening to music can and does actually help improve your mood. However, for this to be successful, the depressed individual has to make the conscious effort of becoming happier while listening to the music.
3. Exercise
Another way to overcome depression is by exercising. When you exercise, your body releases endorphins, a natural antidepressant dubbed the "feel good" hormone as it helps improve your mood at all times.
It is believed that walking for at least 30-45 minutes when depressed, is enough to temporarily clear out that feeling of hopelessness and despair.
4. Talk a Walk
The idea behind taking a walk is just so you change sceneries. Most depressed people get deeply so as they are usually alone, couped up with their negative, dark thoughts.
When you change sceneries, you get to meet and interact with other people. You also get to see new attractive things that will at the very least clear out your head
So when next you feel a bout of depression coming on, take a walk to that favourite spot of yours and spend as much time as you possibly can there.
5. Eat More Food with Omega 3 Fatty Acid
Eating such food high in omega 3 fatty acid is another good way to overcome depression.
Again, research has found that people who are depressed have a very low amount of these chemicals eicosapentaenoic acid (EPA) and decosahexaenoic acid (DPA}) in their bloodstream.
Food high in omega 3 fatty acid contain a high dose of these chemicals and will improve your mood.
You can find omega 3 fatty acid in foods like salmon (fish), canola oil, cod liver oil, flax seed, oyster, fish oil, brussels sprouts, avocados, tofu, and walnuts.
6. Seek Out People Who Love You
This is a very effective way to overcome depression, sadly, a lot of people don't take advantage of it.
People who love you want the best for you always and they would want you to be happy once again. Seek them out and spend as much time as you possibly can with them.
7. Seek Therapy or a Support Group
This method is for people who have tried every possible method to overcome their depression without success.
If you find the feelings of depression persists, you should enroll in therapy where professions equipped to handle such can guide you through it.
There are tons of therapists out there and you should find one you are comfortable with. Alternatively, you could seek out support group with others going through a similar situation.
Research has found that people who seek out support group for ailments record success stories as they are able to share with and learn from fellow sufferers and professionals on how best to manage and overcome their depressed state.
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