Find a support network
Find a support group of other people going through similar challenges. Depression can be isolating, so finding others who have the same struggles can give you a sense of belonging and support. List specific things that you are looking forward to Often, the positive thoughts that bring you some energy are no longer coming to mind. You may even feel guilty for feeling good about something. Consider writing down your daily to-do list and start thinking about those things that you actually enjoy. The satisfaction of accomplishing these tasks will give you the energy you need to take care of your tasks. Talk to a mental health professional There are various types of treatment available for depression. For example, there are medication and psychotherapy options.
Self-criticism can wreak havoc on your mental health. It makes you feel small, inferior and worthless, which in turn leads you to engage in negative behaviors, such as drinking, overeating or cutting or feeling like you’re “suffering” from a “chronic illness.” This is a normal and natural response to negative events in life. However, self-criticism can be a barrier to trying to manage or treat depression. As difficult as this may be to do, it is important to avoid repeating negative phrases such as “I’m too fat” or “I’m not good enough” when feeling low. These phrases reinforce the belief that you are not worthy of living a fulfilling life. Recognize that you do not need to be perfect or attractive or popular.
Research shows that depression and anxiety can lead to feelings of shame and self-loathing, and that this often prevents people from asking for help. Compassion for yourself helps you to view your mental health struggles with more understanding and acceptance. Often, self-compassion has been linked to better mental health, as is shown in a study published in the Journal of the Academy of Mental Health. It helped to relieve symptoms of depression in those who experienced high levels of depression, compared with patients who had low levels of depression, but reported high levels of self-compassion. Look out for triggers You might be surprised to learn that physical factors such as noise, environment, and location can trigger bouts of depression.
One of the easiest ways to feel happier is to make a list of things you are grateful for. Research has found that the simple act of writing down a list of things you are grateful for can make you feel happier for several hours afterwards. This may sound simple, but research also suggests that practicing gratitude for just 15 minutes a day may help you reduce symptoms of depression. One study in depressed women found that practicing gratitude meditation for just one hour a day for 10 days improved depression-related symptoms and made people less likely to relapse. Break a bad habit Make a New Year’s resolution to take a cold shower. Research suggests that adding a cold shower to your daily routine may help boost your mood.