Content

• To step
• Part 1 of 3: Understanding your depression
• Part 2 of 3: Improving your life
• Part 3 of 3: Develop healthier habits

Suffering from depression is feeling bad for more than a week or month. Depression is a debilitating condition that makes it impossible to enjoy your daily life. If you are often plagued by feelings such as overwhelming sadness, loneliness, and uselessness where you can't imagine it ever getting better, you may be depressed. If you want to know how to overcome depression and enjoy your life again, follow these steps.

To step

Part 1 of 3: Understanding your depression

1. Recognize that you are suffering from depression. To overcome depression, you first need to know if you are suffering from the symptoms of depression. While depression can be different for everyone, there are a number of signs that you can tell that it is more than just a bad day. If you think you are depressed, see if you recognize the following problems:
   • When you feel worthless, helpless, or guilty without knowing why.
   • When you feel hopeless about most aspects of your life and can't imagine it ever getting better.
   • When you are low on energy and feel tired no matter what you do.
   • If you feel restless at night, have difficulty falling asleep, and have difficulty waking up in the morning.
   • When you no longer enjoy doing things that used to make you happy, such as spending time with friends, pursuing your hobbies, or being intimate with your partner.
   • If there has been a dramatic change in your sleeping behavior, such as insomnia, waking up extremely early, or sleeping excessively.
   • If you don't have an appetite, or if you eat way too much and can't stop.
   • If you find it much easier to be alone because you find it too much trouble to communicate with others.
   • If you'd rather be alone than with others.
   • When you are constantly irritated for no reason.
   • When you walk around with thoughts of suicide. If you think of suicide, get help immediately.
2. Seek help from a doctor. If you are severely depressed, it is time to see your doctor. Even if you absolutely don't want to take anti-depressants or other medications, it can help to talk to your doctor about any medical cause of your depression. You can look for other personal causes after talking to your doctor. Here are some causes for your depression that your doctor might find:
   • Addiction to alcohol or drugs. If you have an alcohol or drug addiction, it can cause the depression. A doctor can help you understand that you are addicted and what to do about it.
   • Genetic causes. If depression runs in your family, you run a higher risk of becoming depressed as well. You can ask family members if they have also suffered from it, even if the diagnosis has never been officially made; you can also talk to your parents or other family members to ask if they know if other family members have been affected without you knowing.
   • A hormonal imbalance. If you have a thyroid problem or other hormonal imbalance, it can cause the depression.
   • Other illness. A doctor can see if you have another illness that could be causing or producing the depression, such as an anxiety disorder like OCD, or even a psychotic disorder like schizophrenia.
   • A side effect of medications you take. If you are taking medication for a different problem, your doctor can tell you if the depression could be a side effect, and if you can switch to another medication without this side effect.
3. Find a personal cause. If you've talked to your doctor and decided that you don't need or don't want to take any medication, you need to start thinking about the cause of the depression that is causing you pain in your daily life. While the depression may not be caused by situations in your life, there is a chance that certain people or events will make you deeply unhappy. Here are some things that can cause or worsen depression:
   • A failed or unsatisfying relationship. If you've just gone through a devastating divorce, or if you're in a relationship that's hurting you, that can contribute to the depression.
   • A disappointing family relationship or friendship. If you've been arguing with your mom all the time, or if you are being emotionally abused by a friend, you may have become depressed.
   • An unattractive career. If you feel deeply unhappy, suffocated, or even worthless from your current job or throughout your career, your job can be contributing to your depression.
   • An unwanted environment. If you live with two screaming, bigoted roommates, or if you just don't feel comfortable in your own home or neighborhood, that could also be a cause of the depression.
   • Financial reasons. Worrying about whether you will be able to pay the rent or how the hell you should get money can be a serious cause of depression, especially if it is a recurring problem.
4. Start a journal. By writing in a journal you can reflect on the depression and your feelings, and you can keep track of how you feel during the day. Try to write at least once a day, preferably in the evening, so that you can summarize the whole day.Writing in a journal gives you a better grip on your thoughts, makes you feel less alone and you become more aware of the things that make you happy or unhappy.
   • Writing in your journal can also help you focus and shut yourself off from the stressful tasks around you.

Part 2 of 3: Improving your life

1. Make some drastic changes (if necessary). Once you've decided that some serious personal causes are contributing to your depression, it's time to take a deep breath and start banishing those unwanted elements from your life. Here are a few things you can do to improve your life so that you can overcome your depression:
   • Break unhealthy or harmful relationships. If they're causing you a lot of pain, it's time to stop. If it is impossible not to see a person at all, because it is a family member, for example, try to spend as little time with him / her as possible.
   • If there's one thing in a relationship you're into, talk about it in a serious conversation. If you're depressed because you know for sure that your husband is cheating on you, or that your best friend is stealing money from you, it's time to open your mind instead of letting these passive-aggressive feelings build up under your skin.
   • If you hate your job, do something you do enjoy.
   • If you cannot stand your environment, see if it is possible to move.
2. Stay busy. You may feel like a busy schedule is the last thing you feel like doing because you are so tired and sad, but a busy schedule forces you to stay active, focused, and focused on the next thing you need to do. Here are some things you should make time for:
   • Maintain positive and supportive friendships.
   • Sports.
   • Carrying out hobbies.
   • Relax, write in your journal, or meditate.
   • Do something crazy that makes you laugh.
   • Get out of the house. Don't just sit inside all the time - go out in the sun, or do your homework at a cafe around the corner so you're among the people.
3. Maintain healthy relationships. While you may feel so worthless that you can't imagine anyone ever wanting to talk to you, trust your friends and family, and your partner if you have them. Friends not only help you with your depression by talking to you about it, but they can also make you feel more loved and supported.
   • Spend as much time as possible with people who make you feel positive about yourself and the world.
   • If you have a friend or family member who is also suffering from depression, talk to them to see what advice you can get. Talking to someone who has similar problems can make you feel less alone.
   • If you're in a relationship, make time for some romance and intimacy, or at least do things together. Don't let your depression make it impossible to enjoy your relationship.
   • Make more time for your family. Your family should make you feel loved and supported. If your family lives far away, call as often as you can.
4. Be more generous. While you may be so depressed that all you can think of is yourself, try to take a step back and do something for the people you love or for the people in your community. By being generous, you gain self-esteem and you realize that there are many people who need you. Here are some ways to improve your generosity:
   • Do a good friend for a good friend. It doesn't have to be big - if your friend has a busy week, offer to pick him / her up for lunch or do his / her laundry. You feel better when you help someone.
   • Volunteer at the library. Help adults and children learn to enjoy reading.
   • Volunteer at the retirement home, homeless shelter or youth center and see that you can make an important difference.
   • Volunteer in the neighborhood by cleaning up the park. Go outside, it's good for your mood.
   • Remember to thank others for their generosity. If someone has done something for you, thank them with a card.
5. Find a new passion. By finding a new passion, you can feel that your life has more meaning and that you have a reason to get up in the morning. A passion can be anything you care about, even if you're not good at it (yet). Here are some great ways to discover a new passion:
   • Explore your artistic side. Sign up for a course in watercolors, pottery, drawing or photography.
   • Express yourself by writing. Try to write a poem, or a short story, or maybe even the first chapter of a novel.
   • Find a new language you would like to learn.
   • Discover a new sport. Take karate, dance or yoga classes.
   • Discover a new team sport, such as volleyball or football. You may find a new passion and make new friends.
   • Start a book club and discover your love for reading.

Part 3 of 3: Develop healthier habits

1. Improve your sleeping habits. Better sleep can dramatically improve your mental health. Try to find a sleep schedule where you go to bed and get up at a time that works best for you. Here are some things you can do:
   • Go to bed and get out of bed at the same time every day. This makes you feel better rested and makes it easier to fall asleep and get up.
   • Start your day on the right foot. Jump out of bed and drink a glass of water, instead of hitting the snooze button every few minutes before stumbling out.
   • Develop a good bedtime routine. Relax an hour before going to bed by turning off your TV, computer, and phone, and reading in bed.
   • Drink less caffeine, especially in the afternoon and evening. Caffeine makes it harder to fall asleep.
   • Don't take naps for longer than half an hour, unless you really need to - it will only make you drowsy and tired.
2. Sport. Just exercise for 30 minutes a day will have a dramatic effect on your physical and mental health. By moving you get more energy and you are more motivated all day long. Create a workout plan that works for you and stick to it.
   • Even taking a walk for 20 minutes a day can help you get some exercise and think about things.
   • Go to the gym or exercise with a friend. That makes the whole experience a lot more fun.
   • Set goals when you exercise. Maybe you want to be able to run 5 km or learn how to do a difficult yoga posture.
3. Improve your diet. You can also feel less depressed by improving your diet. Even if you are not hungry, you should eat three healthy, balanced meals a day. You don't have to try to lose weight or become a health freak if you want to overcome your depression, but eating healthier will improve your mental and physical health.
   • Don't skip meals - especially breakfast. Eating three meals a day will give you enough energy to stay positive and focused.
   • Eat more fruits and vegetables. Eat them instead of sugary snacks or unhealthy snacks.
   • Eat a good balance of fruits, vegetables, carbohydrates and proteins every day.
   • Allow yourself a treat every now and then. You feel better if you give in to your cravings from time to time.
4. Think positive. When you become a positive thinker, you can look at your life and the world in a hopeful way, rather than in a desperate way. To think more positively, you need to learn to recognize your negative thoughts and combat them with positive thoughts as often as you can. Think about at least five things every day that will make you grateful and happy.
   • If you are more positive, you will also think more positively. Try to talk about the positive things in your life and do things that make you feel positive.
   • Trying less to whine and complain about the little things that make you unhappy and take more time to praise the things that make you happy will help you think more positively.
5. Improve your appearance. While you won't fix your depression by becoming a model, taking good care of yourself can help you feel better. You may not always feel like taking care of your body, but shower every day, brush your teeth and comb your hair.
   • Try to look representative when you go out, no matter how bad you feel. That improves your confidence and self-esteem.
   • If you think you are depressed because you are overweight, make it a goal to improve this aspect of your appearance and improve your mood and outlook.