Depression can drain all of your hope, energy, and drive. As a result, taking the necessary steps to improve your life – like meditating, exercising, or spending time with loved ones – can feel like a major obstacle. At some point, you may even feel too depressed to work.
When this occurs, the things that will help you recover can often seem too challenging to accomplish at all. However, it’s important to remember that there is a difference between something being difficult and something being impossible.
While recovering from depression doesn’t seem easy, you’ll realize that you have more power over it than you ever imagined, no matter how stubborn it might be. All you need to do is start small and grow from there.
Here are 7 tips to incorporate in your life that might help you feel hopeful, healthier, and happier again.
1. Acknowledge Depression
The first step in managing depression is acknowledging it exists. Come to terms with how you’re currently feeling, and accept it’s where you are at the moment. By doing so, you allow yourself to become open to evaluating your triggers and circumstances.
It’s not easy to think or accept you’re depressed, but it’s a great start for managing it.
2. Reach Out and Stay Connected
Getting support is crucial for your recovery process. It might be challenging to keep a healthy and positive perspective of life by yourself. This can be very hard when you are facing depression because it encourages isolation and withdrawal from loved ones.
You may feel ashamed of your situation, guilt for neglecting close family and friends, and too exhausted to talk to them. While you feel this way, remember it’s the depression speaking. Taking part in social activities and socializing helps you in viewing the world differently.
Also, keep in mind that your family and friends love and care about you. They want to help you get better. If you don’t feel like your circle of friends is willing to help, then it may be a good idea to talk to a professional about your feelings, like a therapist or counsellor.
3. Engage in Things That Make You Feel Good
If you’re feeling too depressed to work, then it might be good to take a break from work and recharge. If this isn’t a possible option for you, then add some things you enjoy doing to your list.
This includes learning new stress management mechanisms, committing to a healthy lifestyle, having a to-do list, and scheduling time for fun activities. While you can’t force yourself to have fun, you can push yourself to do things you generally enjoy doing. You might be shocked by how well you feel once you’re out in the world.
Even if the depression doesn’t go away immediately, you’ll feel uplifted and more energetic. Also, remember that little things like quiet time and laughter can help you get back to a happier state.
4. Get Moving
When you’re struggling with depression, even getting out of bed can seem impossible – let alone working out. However, exercising is a great depression fighter and among the crucial tools of your recovery. Research shows that exercising can be as effective as antidepressants in fighting depression.
You don’t have to get all-in at once. It’s okay to set a target of 30 minutes a day and even divide it into three sections. Even 10 minutes can help you uplift your mood for two good hours.
5. Switch to a Healthy Diet
Sometimes when you are feeling too depressed to work, shifting to a depression-fighting diet can be helpful. What you consume directly affects your energy and mood.
- Avoid taking foods that could affect how you feel, such as baked goods, sugary stuff, trans fats, alcohol, or caffeine.
- Don’t skip meals. Going for long periods without food can make you feel tired and irritable. Make an effort to eat something every 3 to 4 hours.
- Boost your B-Vitamins. Low levels of B vitamins such as B-12 and folic acid can contribute to depression. Eat more leafy greens, citrus fruits, chicken, eggs, and beans.
- Eat foods rich in omega-3-fatty acids. These foods boost your mood. This includes tuna, sardines, herring, salmon, anchovies, cold-water oil supplements, and mackerel.
6. Get Medication
If you’ve tried all the self-help methods and nothing is working, it’s vital that you seek medical help. Taking anti-depressant medication doesn’t mean you’re weak. It means you’re willing to take a chance and work on yourself.
Sometimes the depression state can make you feel hopeless, with no direction in life. But always keep in mind that depression is treatable, and you can get better. Medication can be expensive but there are many ways that you can save money on prescriptions these days.
7. Challenge Your Negative Thinking
Sometimes, when you’re battling depression, you feel as if everything is beyond your control. Depression has its way of putting a spin on everything, including how you view the future for yourself.
These thoughts can be overwhelming, and even though they are not necessarily the truth, it can still be overwhelming to deal with them.
Some of these types of thinking patterns include:
The mental filter. Here your mind automatically filters the good and focuses on the bad. For instance, “I failed the last question in my paper. I’m a fool”.
Overgeneralization. Thinking that simply because something in your life went wrong at some point, everything will always be wrong.
Devaluing the positive. For example, she said it was a great date, but I think she was just being polite.
Once you realize the destructive thought you’re having, you can then challenge the thoughts like.
- What would I advise a friend facing such an issue?
- What evidence is there that these thoughts are true?
- How would I handle this situation if I wasn’t dealing with depression?
Have You Been Too Depressed to Work?
Many people are struggling with depression silently. Some are ashamed of it, and others feel guilty about it. Others are even too depressed to work.
If you’re battling depression, understand that it’s not your fault that you’re struggling, and even better, it’s a treatable condition.
There are many routes to take- from natural remedies to prescription medications. Consult with a psychiatrist or your family doctor to see if medication is best for you. If so, check out our online inventory of currently available medications and fill a prescription. .