Depression is common an serious medical illness that negatively affects how you feel. Depression leads to loss of interest in any activity. But the good news is that depression can be treated. As any other disorder. Symptoms of depression are from mild to sever. Depression affects an estimated one in 15 adults (6.7%) in any given year. And one in six people (16.6%) will experience depression at some time in their life. Depression can strike at any time, but on average, first appears during the late teens to mid-20s. Women are more likely than men to experience depression. Some studies show that one-third of women will experience a major depressive episode in their lifetime.
Symptoms of depression could be-
- Feeling sad or having a depressed mood
- Loss of interest or pleasure in activities once enjoyed
- Changes in appetite — weight loss or gain unrelated to dieting
- Trouble sleeping or sleeping too much
- Loss of energy or increased fatigue
- Increase in purposeless physical activity (e.g., hand-wringing or pacing) or slowed movements and speech (actions observable by others)
- Feeling worthless or guilty
- Difficulty thinking, concentrating or making decisions
- Thoughts of death or suicide
To overcome depression you must take an action, however, taking action in the depressive state is difficult. But taking the first step is always hardest. You know yourself better than you could analyse yourself in a much better way, think which thing makes you happy? If you love cooking and while doing that you forget about your worries than spend more time doing that, invite your friends to dinner, hang out with them, read novels, watch funny shows and movies, meet new people, go on a date, do whatever makes you forget your depression, this could be one of the ways to overcome depression.
Someone being your side during hard times plays an essential role to overcome depression. It can be difficult to maintain a healthy perspective and sustain the effort required to overcome depression on your own. At the same time, the very nature of depression makes it difficult to reach out for help. When you’re depressed, the tendency is to withdraw and isolate so that connecting to even close family members and friends can be tough.
You may feel too exhausted to talk, ashamed of your situation, or guilty for neglecting certain relationships. But this is just the depression talking. Staying connected to other people and taking part in social activities will make a world of difference in your mood and outlook. Reaching out is not a sign of weakness and it won’t mean you’re a burden to others. Your loved ones care about you and want to help. And if you don’t feel that you have anyone to turn to, it’s never too late to build new friendships and improve your support network.
- Sleep is essential to a healthy, balanced body. Lack of sleep can aggravate negative thinking and easily becomes a vicious cycle whereby your negative thoughts keep you awake and disable your ability to get enough sleep. Waking unrefreshed and feeling tired is a commonly happens during depression, and even too much sleep can leave depressed persons feeling tired
- Playing sports is a great way to get regular exercise, stay occupied, focus on self-improvement and meet new people. Some studies have found that people who participate in sports have somewhat fewer symptoms of depression.
- Reintroducing daily attention to grooming can help improve your mood and give you a sense of well-being. Get a new haircut or new clothes as part of cheering yourself up.
- Watch your food habits. Some people don’t feel like eating when they’re depressed and are at risk of becoming underweight. Others find comfort in food and can put on excess weight.
Be around the positive people
Talk with friends, family and colleagues who make you feel good and who are good to be around. Spend time with people who see the world in a positive way and ask them to share their visions, ideas, and approaches to life with you. Most positive people will be more than happy to reveal the things that help them keep upbeat and happy about their lives.
Face Your Fear
Never avoid the things you find difficult. When people feel low or anxious, they sometimes avoid talking to other people. Depression puts a negative effect on everything, including the way you see yourself and your expectations for the future.
You may feel that your weak, That bad thing happens and there’s not much you can do about it? That your situation is hopeless? When these types of thoughts overwhelm you, it’s important to remember that this is a symptom of your depression and these irrational, pessimistic attitudes this is known as cognitive distortions. These negative thoughts will always fuel your depression. so facing your fear will definitely help you to overcome depression.
Once you identify the destructive thoughts patterns that contribute to your depression, you can start to challenge them with questions such as:
- “What’s the evidence that this thought is true? Not true?”
- “What would I tell a friend who had this thought?”
- “Is there another way of looking at the situation or an alternate explanation?”
- “How might I look at this situation if I didn’t have depression?”
As you cross-examine your negative thoughts, you may be surprised at how quickly they disappear. In the process, you’ll develop a more balanced perspective and help to overcome depression.
If you’ve taken self-help steps and made positive lifestyle changes and still find your depression getting worse, seek professional help. Needing additional help doesn’t mean you’re weak. Always remember that depression can be treated and you can feel better and never lose hopes.