Dealing with Depression

Dealing with depression needs action, which is very hard when we are in depression.

For me depression is a deep hole that I constantly tried to get out of. And my therapy anndfllowoing practices has helped me a lot

To all those who asked me how I know these things? Do I just copy paste it? I just do research about these things because I’ve dealt with depresison. And I know there are so many out there who are in similar condition, fighting with it, I just want to share my experiences,learning to them so that they know they are not alone.I know how difficult it is to believe that anything positive could happen but trust me, they do. So, don’t give up and let’s continue fighting it together!

Remove Any Sense Of Shame About Depression.

Depression often comes with feelings of embarrassment and shame and sometimes these feelings come from ourselves. But we shouldn’t have to feel ashamed. Depression is just an illness, not an embarrassing habit. Depression is an illness, not a lifestyle choice. If we’re unwell, it’s not our fault. It affects people from all backgrounds and all walks of life. It is no more shameful than catching a flu.

Tips To deal with Depression by Calming Mind and Body:

Breathing Exercises

  • Try spending twenty minutes a day doing deep breathing exercises. Clear your mind and focus on your breathing.
  • Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Exhale slowly through your mouth. As you blow air out, purse your lips slightly, but keep your jaw relaxed. You may hear a soft “whooshing” sound as you exhale. Repeat this breathing exercise for several minutes

Journaling

Many mental health experts recommend journaling because it can improve your mood and manage symptoms of depression. Studies support this and suggest journaling is good mental health. It may also make therapy work better.

Meditation

There are many ways to meditate. Some need to be taught, but others you can master on your own.

Breathing meditation is very helpful. It has helped me a lot

The most basic way to do mindful breathing is simply to focus your attention on your breath, the inhale and exhale. You can do this while standing, but ideally you’ll be sitting or even lying in a comfortable position. Your eyes may be open or closed, but you may find it easier to maintain your focus if you close your eyes. It can help to set aside a designated time for this exercise, but it can also help to practice it when you’re feeling particularly stressed or anxious. Experts believe a regular practice of mindful breathing can make it easier to do it in difficult situations.

Sometimes, especially when trying to calm yourself in a stressful moment, it might help to start by taking an exaggerated breath: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds). Otherwise, simply observe each breath without trying to adjust it; it may help to focus on the rise and fall of your chest or the sensation through your nostrils. As you do so, you may find that your mind wanders, distracted by thoughts or bodily sensations. That’s OK. Just notice that this is happening and gently bring your attention back to your breath.

Guided Imagery

Try imagining yourself in a peaceful place, like on the beach or in the woods. Or you could focus on sensations you feel. Try slowly tightening and then relaxing each muscle in your body, starting from your toes and moving up to your head.

Take complete guide from here

Guided Imagery tutorial

Massage

  • Massage is always a good way to feel better. In fact, experts say regularly seeking massage to relieve anxiety can help improve your overall health and aid in stress management. This is because massage helps relax your body, which, in turn, relaxes your mind. You can go for a professional. Or you can ask for help from anyone else.

    During massage therapy, rubbing, stretching and applying pressure to muscles in your body helps us. Some styles of massage involve over-the-clothes touching. Others involve direct contact with your skin, often with scented oils(aromatherapy). There are varioustechniques. You can try and test which one is best for you.
    Note: Don’t forget to watch videos or you can read articles on how to perform above relaxation techniques. This will help you a lot. It worked for me and you will become expert in performing these exercises.

    Cognitive Behavioural Therapy:

    Cognitive behavioural therapy (CBT) is a talking therapy that can help you manage your problems by changing the way you think and behave.

    CBT is based on the concept that your thoughts, feelings, physical sensations and actions are interconnected, and that negative thoughts and feelings can trap you in a vicious cycle. CBT aims to help you deal with problems in a more positive way by breaking them down into smaller parts.

    To practice it you will need a therapist. Do research about it, you may like it.

    Other Small Practices Which Can Help You (It helped me) :

    1. Take a long hot bath. Trust me it works. I do this frequently. Warm bath relaxes your body and mind. (You can try turning your bathroom into a spa 😉 )

    2. Listen to soothing music. Sometimes it can boost your mood, help you to sleep calm your mind. Tracks with a slow tempo, gradual chord are calming.

    3. Exercise is all an natural treatment to fight depression. Start with anything even a walk will help. I love to dance, during bad days its tough to do this, we can get demotivated easily you can join any group, or can do with your friend.

    4. Do things you enjoy (or used to): While you can’t force yourself to have fun or experience pleasure, you can push yourself to do things, even when you don’t feel like it. You might be surprised at how much better you feel once you’re out in the world. Think what your hobbies are. If you like watching movies push yourself and watch one. Dance, Cook, Write, Read do anything to keep your self away from negativity. Do this unapologetically

    5. Meet your Friends and Family. We are social animals. We are made to socialise. It’s the law of nature. You may feel too exhausted to talk, ashamed at your situation, or guilty for neglecting certain relationships. But this is just the depression talking.

    You can share things too. Talk to them. When depression hits me I go out with my flatmate, talk to my mother. You can do similar things

    6. Go out. Whenever possible get outside during day light hours. Darkness became my love when I was depressed and it it the worst thing. Spend time with nature. That same four walls you will make you more depressed

    Get A therapist.

    Seeing a professional will always help you in better ways plus it will save your time. The earlier someone gets help, the easier it is to get through the problem,” says psychologist Daniel J. Reidenberg. “There will be less time and less strain and stress involved in that.”

    So this are my tips of dealing with depression which helped me and it is helping me everyday. If you’re dealing with depression and bad days just want to tell you two things

    • You are not alone
    • You are not your thoughts, taking help will make it easier for you

    I understand that therapy can be expensive, following are some foundations which provide help without any charges :

    1. Vandravela foundation

    2. EpsyClinic

    DISCLAIMER

    I am not a licensed therapist. If you are suffering from a major disorder and need treatment please seek the help of a professional to get the help you deserve.

    If you read this far, do me a favour share this to your friends and remind them life is still beautiful.

    Give yourself another day, another chance. You will find your courage eventually. Don’t give up on yourself just yet.

    Published by Smriti Singh

    Inquisitive Software Analyst Mental health Activist

    8 thoughts on “Dealing with Depression

    1. I am very sorry for all that you are having to deal with. My wife also suffers from depression. It has been thirty years that she has had her like turned upside down. I will pray for you. Please stay in touch.

      Liked by 1 person

    Leave a Reply

    Fill in your details below or click an icon to log in:

    WordPress.com Logo

    You are commenting using your WordPress.com account. Log Out /  Change )

    Google photo

    You are commenting using your Google account. Log Out /  Change )

    Twitter picture

    You are commenting using your Twitter account. Log Out /  Change )

    Facebook photo

    You are commenting using your Facebook account. Log Out /  Change )

    Connecting to %s

    %d bloggers like this: