Content

• Steps
• Method 1 of 3: Understanding Your Depression
• Method 2 of 3: Improving Your Life
• Method 3 of 3: Developing Healthy Habits

Suffering from depression is more than just dealing with a failed week or even a failed month - depression is a weakened state that can make it impossible for you to enjoy your day-to-day existence. If you are tormented by feelings of overwhelming sadness, loneliness, worthlessness, and you cannot even imagine that things will improve, then you may be suffering from depression. If you want to learn how to overcome depression and enjoy life again, follow these tips.

Steps

Method 1 of 3: Understanding Your Depression

1. 1 Recognize the signs of depression. To overcome your depression, you must first check to see if you have symptoms of depression. While depression varies from person to person, there are several signs that you have more than just a bad day. If you think you are depressed, see if you are suffering from the following problems:
   • Do you feel useless, helpless, or guilty without knowing why?
   • Do you feel hopeless in most aspects of your life and cannot imagine how things could work out?
   • Do you feel low energy levels and fatigue, no matter what you do?
   • Can't sleep for a long time and have trouble sleeping and waking up in the morning?
   • Have you stopped enjoying the experiences that used to make you happy, like spending time with friends, pursuing a hobby or having sex?
   • Have there been any abrupt changes in your sleep habits, such as insomnia, waking up too early, or excessive sleep?
   • Have you lost your appetite or overeat but can't stop?
   • Is it much easier for you to be alone than making the effort to interact with other people?
   • Do you prefer to be alone than interacting with other people?
   • Do you constantly feel irritable for no reason?
   • Have you ever had suicidal thoughts? If you have suicidal thoughts, seek help immediately.
2. 2 See your doctor for help. If you suffer from severe depression, it's time to see your doctor. Even if you absolutely refuse to take antidepressants or other medications unless absolutely necessary, talking to your doctor can help you identify some of the medical causes of your depression. You can look for life reasons after talking to your doctor. Here are some of the causes of your depression that your doctor can identify:
   • Addiction to drugs or alcohol. If you are addicted to alcohol or drugs, this may be the cause of your depression. Your doctor can help you understand if you have an addiction and suggest next steps.
   • Genetic reasons. If someone in your family has had depression, then you are more prone to this ailment. You can discuss if your family members have suffered from depression, even if they have never been diagnosed with depression. You can also talk to your parents or other family members to find out if there have been cases of depression in your family that you were not aware of.
   • Hormonal imbalance. If you have thyroid problems or other hormonal imbalances, this may be the cause of your depression.
   • Another disease. Your doctor will check to see if you are suffering from another illness that is causing or preceding your depression, such as an anxiety disorder such as obsessive-compulsive disorder or even a psychotic disorder such as schizophrenia.
   • A side effect of the medication you are taking. If you are taking medication for another problem, your doctor can tell you if depression is one of the side effects and can change your medication for an equally effective drug without that side effect.
3. 3 Look for a personal reason. If you've talked to your doctor and found that you don't need or want to take medication, you should consider some of the root causes of depression that may be causing pain in your daily life. While depression may not be caused by your life situation, chances are high that specific people or events in your life can make you deeply unhappy. There are several factors that can cause or worsen your depression:
   • Failed or unfulfilled romantic relationships. If you are going through a devastating breakup or are in a relationship that will hurt you a lot, it can contribute to your depression.
   • Disappointing relationships with family or friends. If you are constantly at war with your mother or give in to emotional abuse from your best friend, then this may be the cause of your depression.
   • Ungrateful career. If you feel deeply unhappy, depressed, or even worthless in your current job or throughout your career, your line of work may be a contributing factor to your depression.
   • Unwanted environment. If you live with two screaming, unbearable roommates, or just feel deeply unhappy in your own home or neighborhood, your surroundings can contribute to your depression.
   • Financial reasons. Worrying about paying your next apartment bills or when your next paycheck is due can be a major cause of depression if it's a long-term problem.
4. 4 Start journaling. A journal can help you reflect on your depression and feelings and keep track of your feelings throughout the day. Make it your goal to write in your journal at least once a day, preferably in the evening, when you can give a short summary of what the day has brought you. Journaling will make you feel more connected to your thoughts, feel less lonely, and more aware of what makes you happy or unhappy.
   • Journaling will also allow you to focus and isolate your mind from all the stressful tasks around you.

Method 2 of 3: Improving Your Life

1. 1 Make some drastic changes (if necessary). If you have decided that some personal reason has contributed to your depression, then it's time to take a deep breath and start cutting off the unwanted elements of your life. Here are some things you can do to improve your life and overcome depression:
   • Eliminate toxic or unhealthy relationships from your life. If they are hurting you a lot, then it's time to stop making yourself worse. If you cannot ignore a person, such as a family member, then spend as little time with that person as possible.
   • If there is something about the relationship that bothers you, start a serious conversation. If you feel overwhelmed because you are convinced that your husband is cheating on you, or that your best friend is stealing money from you, then it’s time to clear things up instead of allowing passive-aggressive feelings to escalate.
   • If you seriously hate your job, then it's time to think about doing what you love.
   • If you hate your surroundings, see if it is possible for you to find a new home.
2. 2 Stick to a busy schedule. While you may feel like the last thing you want is a busy schedule because you are so sad and sluggish, maintaining a busy schedule will keep you active, focused, and think about the next item on your to-do list. You can make a schedule for each day, weekly or the night before, and make it a goal to stick to it. Here are some things to consider:
   • Maintaining positive friendships.
   • Exercises.
   • Hobbies and interests.
   • Take some time for yourself to relieve pressure, write in a diary, or meditate.
   • Time to do something stupid that makes you laugh.
   • Time to just get out of the house. Don't spend all your time indoors - go out in the sun, do your homework, or read in a coffee shop, so you will feel less isolated.
3. 3 Maintain a healthy relationship. While you may feel so worthless that you can't even imagine someone wanting to talk to you, you have to rely on your friends and family members, as well as your significant other, if you have one. Friends not only help you deal with your depression by talking about it, they can also make you feel more love and support.
   • Spend as much time as possible with people who make you feel better about yourself and the world.
   • If your friend or family member is suffering from depression, talk to him about it and see what advice he can give you. Simply talking to someone who is dealing with the same symptoms can make you feel less lonely.
   • If you're in a relationship, take time for romance or just spend time alone with your significant other. Don't let your depression keep you from enjoying your relationship.
   • Spend more time with your family. Your family should give you love and support, so try to spend as much time with them as possible. If your family is far away, make time for phone calls as often as you can.
4. 4 Be more generous. While you may be so depressed that you only think of yourself, you should try to take a step back and be generous with the people you love and the people in your society. Generosity will make you more important in your own eyes and let you know that there are many people who need you. Here are some great ways to show your generosity:
   • Do a close friend a favor. It doesn't have to be big - if your best friend has a busy week, you can offer to bring her lunch or pick her up from work. You will feel better for helping.
   • Volunteer at your local library. Help adults and children discover the joy of reading.
   • Volunteer at a center for seniors, young people, or homeless people and see what you can change.
   • Volunteer in your neighborhood and help clean up your local park. If you just spend time improving nature, it will help you improve your mood.
   • Remember to thank others for their generosity. If someone has been kind to you, respond in kind by sending them a postcard.
5. 5 Find a new hobby. A new hobby can help you feel like you have more goals in your life and can give you a reason to wake up in the morning. A hobby can be anything you deeply care about, even if it's something you're not very good at - for now. Here are some great ways to find a new hobby:
   • Explore your artistic side. Sign up for a watercolor painting, pottery, painting, or pottery class.
   • Express yourself through writing. Try writing poetry, a short story, or even the first chapter of a novel.
   • Find new love in foreign language learning.
   • Discover a new sport. Take lessons in karate, ballroom dancing, or yoga.
   • Discover a new team sport like volleyball or soccer. You will find a new hobby and many new friends at the same time.
   • Discover your love of reading by joining a book club.

Method 3 of 3: Developing Healthy Habits

1. 1 Improve your sleeping habits. Improving your sleep habits can dramatically improve your mental health. Work to find a sleep schedule and wake-up and sleep times that work for you. Here's what you can do:
   • Start going to bed and waking up at the same time every morning and every evening. This will make you feel more rested, and it will be easier for you to fall asleep and wake up.
   • Start your day right. Jump out of bed immediately and drink a glass of water instead of taking five more naps before rolling out of bed.
   • Develop a killing habit before bed. Relieve stress an hour before bed by turning off your TV and loud noises and reading in bed.
   • Limit or eliminate caffeine from your diet, especially in the afternoon. Caffeine will make it harder for you to fall asleep.
   • Do not take a nap longer than half an hour - it will only make you more sleepy and tired.
2. 2 Exercise. Exercising just thirty minutes a day will have a huge impact on your physical and mental health. Exercise will give you more energy and motivation throughout the day. Find an exercise plan that works for you and stick to it.
   • Even a twenty minute walk once a day will help you stretch your body while you meditate.
   • Find a gym or workout friend. This will make your work more enjoyable.
   • Set a goal for yourself when you practice. Perhaps your goal will be to run 5 kilometers or learn that tricky yoga pose.
3. 3 Improve your diet. Improving your diet will also help you feel less depressed. Even if you have lost your appetite, you should definitely have three healthy and balanced meals a day.When you're dealing with depression, you don't have to try to lose weight or be incredibly healthy, but consuming healthy foods on a regular basis will improve your mental and physical well-being.
   • Don't skip meals - especially breakfast. Three meals a day will give you the energy you need to stay positive and focused.
   • Add more fruits and vegetables to your diet. Substitute them for sugary snacks or unhealthy junk food.
   • Be sure to eat a balanced amount of fruits, vegetables, carbohydrates, and proteins every day.
   • Allow yourself to relax from time to time. You will feel better if you sometimes give in to your desires.
4. 4 Think positively. Positive thoughts will help you look at your life and the world in a way that fills you with hope, not despair. To think more positively, you need to learn to recognize your negative thoughts and fight them with stronger positive thoughts whenever you can. Find at least five things to be grateful for and enjoy every day.
   • If you behave more positively, you will think more positively. Get in the habit of talking about the positive things in your life and doing things that make you feel positive.
   • Spending less time nagging and complaining about the little things that upset you and more time praising the things that make you smile, you will have more positive thoughts.
5. 5 Improve your appearance. While you won't beat depression by turning yourself into a model, spending more time maintaining your hygiene and appearance every day will help you feel better about yourself. While you may not feel like taking care of your body, you should shower daily or as often as needed and take the time to brush your teeth and comb.
   • Work on looking presentable when you go out into the world, no matter how awful you feel. It will boost your self-confidence and self-esteem.
   • If you believe that being overweight is the cause of your depression, then if you set a goal for yourself to improve this aspect of your appearance, it will improve your mood and future prospects.