DEPRESSION IS A DISORDER NOT A DECISION!
Tags: Anxiety, Motivation, Mental Illness, Loneliness, Depression

Depression can take both physical and mental penalty on the body. In psychology, it's a mood or emotional state marked by feelings of low self-worth or guilt and a reduced ability to enjoy life. It's different from simple grief or mourning. Depression affects more than 300 million people around the world!

SYMPTOMS OF DEPRESSION:

Symptoms of depression range from mild to severe. they can be chronic or can occur as one time episodes caused by traumatic events.

symptoms include:

Reduced interest in activities that are normally pleasurable

lack of appetite leading to weight loss or weight gain.

Insomnia.

fatigue, irritability, restlessness.

Poor self-image.

Suicidal thoughts.

Trouble concentrating.

SIMPLE TIPS TO BEAT DEPRESSION:

Set small and manageable goals. As you meet these goals start adding more on top of them until you ultimately achieve your goal. Here are some of my suggestions to get yourself motivated.

GET OUT OF YOUR PAJAMAS EARLY:

The simple act of getting up early is a good first victory of the day. Leave sticky notes with positive declarations where you can see them easily such as “YES YOU CAN DO IT!”, “NEVER GIVE UP!” etc. Your brain digests whatever thoughts you create, so feed it a positive one.

SELF APPRECIATION:

Congratulate yourself for every task or goal you complete, no matter how small. That will help improve your confidence and sense of motivation.

STICK YOURSELF TO A ROUTINE:

Write down your routine, stick it on the wall where you will see it, and use check marks when you’ve completed tasks. The sense of having accomplished daily tasks will promote a sense of well-being and inspire you to aim higher each day. You could also keep a journal as part of your routine, they are a good place to dispose of negative thoughts and make room for the positive ones

INTERACT WITH OTHERS:

Chatting with loved ones, take yourself out for coffee, video calling friends and so can reduce the symptoms of depression. Give volunteering a chance. Helping someone in need will improve your mood and increase your motivation.

SLEEP WELL:

Depression can be physically draining. Sleeping too much or too little affects your mood. Aim for eight hours a day.

HOW BEING PHYSICALLY ACTIVE CAN HELP IMPROVE YOUR MENTAL HEALTH?

Exercise stimulates the brain to release neurochemicals like endorphins, also dubbed as the ‘happy hormone,’ or the body’s natural painkiller and helps with stress relief and pain. It also helps prompt the release of serotonin, norepinephrine, and dopamine, which are also linked to feelings of well-being and happiness.

You don’t have to be jogging every day for 2 hours to get the benefit, even a half-hour walk a day would help _whether high-intensity dance, aerobic or machines to more low-intensity yoga or walks — for 4 hours per week can help decrease the chances of depressive episodes by 17 percent. Exercise can help improve general physical well-being, sleep, appetite, and energy levels, thus helping recover from depression. Overall, take it easy, take it slow, and don’t be too hard on yourself.

AVOID TRIGGERS:

Just as there are ways to enhance motivation, some behaviors can decrease motivation and worsen depression. Taking steps to avoid these triggering behaviors can help.

ALCOHOL AND DRUGS:

Alcohol and other high illicit substances may offer a temporary “high”. however a “deep low” can follow, some people refer to it as “hangover” or “comedown”.These lows can lead to reduce motivation and possibly lead to dependence on these triggering substances. Drugs and alcohol can also interact with medications for depression, causing adverse effects. This can make depression harder to treat.

SLEEP DEPRIVATION:

Depression can cause fatigue and sleeplessness. Insufficient sleep can affect your energy levels. The National Sleep Foundation recommends that adults aged 26–64 years get 7–9 hours of sleep per night. However, the right amount varies from person to person.

HOW TO ENHANCE YOUR SLEEP?

Going to sleep and waking up at the same times:

These patterns help train the body to sleep. Maintaining a regular sleep routine can also ensure that a person gets enough to sleep every night.

Avoid taking naps during day time:

Napping can keep a person from sleeping at night and prevent them from reaching a deep phase of sleep during which the brain recharges.

Have a relaxing bedtime routine:

This may involve taking a bath or reading a book before going to sleep. Helping the brain and body unwind can enhance sleep.

STRESS:

People with depression may have a reduced ability to cope with high-pressure situations. Stress can weigh heavily on a person with depression. A stressful event can feel overwhelming to a person who has depression.

HOW TO REDUCE STRESS?

Relaxing techniques:

Music, meditation, yoga, and practicing deep breathing can help soothe your mind.

Counting to ten during the period of anxiety and stress:

If these feelings do not subside after reaching 10, continue counting to 20 to relax your mind for a while.

Always be positive:

Mantra or saying, such as, “This, too, shall pass,” can help a person with depression replace negative thoughts with a more constructive inner voice. try feeding your brain positivity.

Talk to people who genuinely care:

Avoid people who tend to be negative and create dramatic, stressful situations but a supportive friend can make a huge difference.

"Life is tough, and things don’t always work out well, but we should be brave and go on with our lives.”