Conquering the Darkness: A Guide to Overcome Depression

Imagine your life being like a roller coaster with all the ups and downs. Where we face joy and sorrow clash with each other and we find ourselves in a battle with ourselves. It is a battle that is fought silently and leaves us feeling alone and overwhelmed.

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Depression has no boundaries, it affects people of all ages, backgrounds, etc. it can also cast a long-lasting shadow on your life but there are always rays of hope that can get you through the darkest clouds.

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Depression is not a temporary feeling of sadness, it is also a constant fleeting mood; it is a persistent condition that affects the mind, body, and spirit. But cheer up! There is some amazing news for you. It can be treatable. 

There are some small steps that you can take to help yourself for coping up with depression: –

Get some exercise 

A lot of scientific studies say that when you are going through depression exercise can be very useful in relieving mild to moderate cases of depression. Daily workout has a lot of benefits that can help you with some symptoms of depression like cardiovascular, weight loss, and reduces the risk for the development of many other chronic diseases. 

• Go for a run- running helps you boost certain brain chemicals like the “runner’s high” that athletes feel when they push themselves hard enough. Running also helps in secreting one more hormone known as endorphins which helps in lessening the pain and also helps in creating a good feeling in your body.

• Try lifting some weights- it has been seen in many scientific cases that strength training exercises can help you in relieving depression symptoms. It can also be said that people who do weight lifting often are less likely to be dealing with depression than people who do not exercise at all. When you are training yourself with weight then it is seen that you are majorly focused on one task at a time and try to not think about anything else. Weightlifting can act as a meditative practice. 

• Yoga – practicing yoga is another activity that will help you with controlling extreme symptoms of depression. Yoga can have many wonderful antidepressant effects which can improve your flexibility and break repetitive thoughts which will increase strength and make you aware of your breathing.

• Walk regularly- walking is simple yet can be very effective in improving your mood especially when you are dealing with depression. If you have been someone who has been inactive during your depression journey then you should just start taking short walks and gradually increase both your time and distance. 

• Get a good dose of sunlight – involving yourself in outdoor activities can have a positive impact on your mood. Sunlight helps in increasing serotonin levels in your brain which will help in enhancing your mood. Try taking a short break from your work every few hours and try going out to get some amount of sunlight.

Challenge your negative thoughts

when someone is depressed, they often get a lot of depressing thoughts. They start feeling like a failure, and also like they are not enough for anyone. These are some of the very common thoughts that come into a person’s mind if they are going through a depressive phase. Try to challenge these negative thoughts that are intervening in your calmness. Ask yourself why are you feeling the way you are? and if is it even true that you are not enough or alone?

Try getting adequate sleep 

Depression can contribute to insomnia, which will make it very difficult for you to fall asleep. Some changes may help you get a good sleep. Try avoiding screen time before going to bed, fix a time in which you will go to bed every night, make sure you feel comfortable in your room, and also avoid taking caffeinated beverages before going to bed. Sleep is very important for our brain and body to renew and regenerate. Every sleep helps our overall health and reduces the symptoms of depression. 

Socialize 

Depression can often make us feel very isolated. Try combating yourself by opening up to some trusted individuals and letting them know about what you are feeling and struggling with. Do not be afraid to show your lowest side to them, let them know what you are going through. Remember that you don’t have to face all of it alone, the people who genuinely care for you will always come around and let you walk through your dark times and help you recover as soon as possible.

Self – care 

Self-care is like a bacon hope when you are dealing with so much at the same time. It is necessary to give yourself the care and pampering that you deserve. It is not a luxury it is a necessity for your mental and physical health. Try making a daily or weekly self-care routine which may include activities that make you feel relaxed and at ease. They don’t have to be too much like a spa or a massage they can be as simple as taking a warm bath, or enjoying tea with good music, etc.

Medication adherence

Dealing with depression can be a very tough journey and medication can often be a vital component of your treatment plan. Knowing the importance of medication adherence and how it can navigate this crucial aspect of managing depression. Understand the purpose and effects of the medicines that are prescribed to you by the doctor. Make sure that you take medication as directed by your doctor and also adhere to the dosages, frequency, and timing at which you are taking your medicine. Make sure that you are regular and punctual in taking your medicine as consistency is the key to a better and brighter you. If you start feeling better do not stop taking your medication as abrupt discontinuation of medication can lead to withdrawal symptoms.

Seek guidance for difficulties

Going through all of these difficult times can make it very overwhelming for you and even sometimes life–threatening. During all of these crucial moments seeking help is very important. If you are having severe thoughts of suicide or self-harm then this is a case of emergency and reaching out to someone who is a professional is very important. If you have access to items that can help you cause yourself harm or suicide, such as weapons, poison, or medication can be removed temporarily with the help of trusted person.  

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