It is not easy to get over depression. Though traditional medication and therapy sessions prove helpful, there are a number of unconventional methods of overcoming it too.
Remember that the following suggestions should not replace traditional medication, but should be used in tandem with them.
1. Never assume the worst
Avoid going to the extremes when going through rough times. Never go to the worst case scenario and don’t play out the catastrophe that may probably (not) ensue. Instead, approach the situation from a realistic perspective. Remember that this too shall pass.
2. Stop sulking and wallowing in self pity
Why me?- is never a clever question to ask yourself during crisis. Your depression will only get worse by feeling bad for yourself. The problem is not going to fix itself unless you get up and take action. Things may never be the same again. But no situation would get any better by just pondering over it either.
3. Change perspectives
If you have been stuck in a rut for way too long and cannot see a way out of a situation, a chat with a family member or friend could certainly prove helpful. They might help you see things in a different light and help you out with a solution.
4. Let the positives shine through
Always seek out the silver lining. Sure, the distress the situation is causing you is worth frowning upon. But every situation has a positive side to it as well. Look for the positive aspects at all times.
5. Don’t nitpick or overanalyze
As is mentioned before, nothing good ever comes from replaying distressing event(s) in your mind and analyzing them to learn how things could have gone differently. Instead of paying attention to the minute details of the downfall, start thinking about possible solutions for the problems.
6. Don’t beat yourself up
It is healthy to take responsibility for your situation, but constant self blame will only bog you down. Be kind to yourself. Accept things the way they are and take charge of the situation.
7. Don’t live in the past
The past is over and nothing can be done to change or fix it. Dwelling in it will prevent you from concentrating on building a better future. Let the past go and move on.
8. Don’t stress over the future
The future is the result of what you do in the present. So don’t waste time worrying about how it will span out. Focus on the present and give it your best.
9. Avoid rigid thinking
Just because you’re going through a bad phase now, doesn’t mean you’re going to be living the rest of your life in doom. Remember that there are people who are going through worse situations than you. Avoid placing things in black and white and consider a more multi-dimensional approach.
10. Fake it till you make it
Ever seen that group of people at the park, huddling around and laughing over nothing? You must have wondered what they gain from that. Well, science proves they do gain a lot. Even if you are not genuinely happy inside, putting on a fake smile can help the brain trigger the release of the feel good hormones.
11. Don’t play victim
During stressful situations, it is easy to end up believing that bad things can only happen to you. Never victimize yourself because you have the power to be part of the solution or part of the problem. It all depends on how you react to it.
12. Get active
This is old news now. Science has often proved and is still proving how exercise helps get over bad moods. When you are involved in an activity, your mind will have no choice but to cooperate with the body and focus on the task at hand. Additionally, exercise releases feel-good hormones that help to keep the blues away.
13. Don’t isolate yourself
When you are depressed, it is easy to cut yourself off from the rest of the world. This is never a good idea. The more aloof you are, the more you will dwell on the problem. Get out and socialize more often. Meet a friend for coffee or go for an adventurous trip.
14. Reach out
Donate to charity or spend a day serving at a local shelter. Making someone else happy can keep you occupied and uplift your mood too.
15. Be thankful for what you have
When you feel the depression coming on, make a list of the good things in your life at that very moment. You will be surprised to see how much more fortunate you are than others. Be grateful for what you have despite the tough time you are going through.
Conclusion
There are no instant solutions to deal with depression. Just like everything else in life, to end the root cause of depression, one must work at it. However, these solutions have been shown to be effective against the disorder. Don't try to do too much at once; recognize that both subtle and broad improvements will take time. And most importantly, ask for help if you need it—you're not alone.
