Depression is known as the common cold of mental illness because it is so common. But we all know what does a common cold leads to. A cold can lead to fever, influenza, pneumonia and many more serious problems. When we have a physical problem, we visit a physician immediately without having a second thought. But when we feel we have symptoms of depression we avoid going to any mental health professional. Depression is an actual mental illness yet we avoid being serious to treat it. Have you ever heard ‘oh have you tried not having the fever?’ or ‘Just take a walk your cancer will go away’? I assume not. Then why do we take mental illnesses lightly? Brain is the most important organ of our body and mental illness is the illness of the brain which requires equal treatment as other physical illnesses.
How does it feel when a person is in Depression?
A depressed person might feel empty, numb and have feelings of worthlessness and inappropriate guilt.
It is like they are wearing a black shades and see everything black and negative and not what things actually are.
They might even feel suicidal or have suicidal ideation.
They avoid sharing their feelings with others because they feel no one would understand how they feel.
They do not find pleasure in ANY activity and feel lethargic most of the day.
If you are someone who is diagnosed with depression. Here are some self – help tips to help you overcome the battle you’re having with yourself. ( Note : it is important to take therapy and medication *if required* while doing these techniques mentioned below)
1. JOURNALING
Journaling not only helps a depressed person but it helps everyone getting rid of their emotional baggage. It is important to get painful and unnecessary things take off your chest. If not to anyone else, you can always admit things to yourself writing in your journal.
2. BIBLIOTHERAPY
Bibliotherapy aims to bridge this gap by using literature to help you improve your life by providing information, support and guidance in the form of reading activities via books and stories. You can ask someone to read you a story or a text from your favourite book. It helps in calming your mind and helps in concentration.
3.FOOD
Recent studies show that there are certain foods that help with depression as they have antidepressant properties.
These foods include dark chocolate, coffee and green leafy vegetables like lettuce, cauliflower, broccoli and kale.
4.VISUAL SCREEN
If you do not know the reason why you feel depressed , angry or upset most of the time. Then do this exercise.
Close your eyes and feel all the rage and emotions strongly that you have been feeling. Try to visualise your emotions. Eventually you will see the reason behind the emotions. You will see the reason for which you have been feeling these emotions.
Now that you know the reason behind those emotions, visualise yourself in that situation. What is your size? Are
You a small kid or a big adult person? Repressed person or Confident person?
If you see yourself as helpless small child, then close your eyes and take deep breaths. With each breath see yourself
getting stronger and taller. With each breath feel more powerful.
Do you feel better?
5. ASK FOR EVIDENCE
Whenever you face a situation that made you feel miserable. Do this exercise.
Column A = Situation
Column B = Thought
Column C = Feelings
Column D = Evidence
Write a situation where you felt bad, then write what thoughts you had during that time, then write the feelings you experienced. At the end, think about what evidence do you have to support your thoughts? You might have interpreted that wrong way.
I will tell you my experience as an example. I was sitting in a cafe with my friends, suddenly one of my friend told something secretly to the other friend without being much audible to others. I immediately had these thoughts like ‘they are talking about me’ ‘is this my dress?’ ‘did they talk about how fat I am?’ and I ended up feeling miserable. After that I thought of giving myself evidence. There was no evidence of this thought I had. I asked them what were they talking about and they told me it was just the extra bill of the cafe. I realized how foolish I was to interpret things my way without a proper evidence.
6. MINDFULNESS
“Instead of getting sucked into our emotions or our thoughts, which is what happens when we’re depressed or anxious, we see them as those thoughts again, or those feelings again, and that disempowers them,” Goleman explains.
•Mindfulness is about being in the present state of mind and bring your thoughts back from where they were wandering.
•To practice mindfulness as a beginner , here are the steps:
1. Sit upright in a straight-backed chair, with your spine about an inch from the back of the chair, and your feet flat on the floor.
2. Close your eyes. Use your mind to watch your breath as it flows in and out. Observe your sensations without judgment. Do not try to alter your breathing.
3. After a while your mind will wander. Gently bring your attention back to your breath. The act of realizing that your mind has wandered - and bringing your attention back - is the key thing.
7. RECONNECT WITH A CLOSE FRIEND
When a person is depressed they tend to isolate themselves. This feels okay at the time but it makes one more depressed because of isolation. Try talking to that one friend you trust. Even if you do not feel like sharing your feelings, just talk to them like you would normally do.
8. GIVE YOURSELF TASKS
It is normal to feel lethargic and fatigue when you are depressed. You would not want to do any activity during your day. But start with taking baby steps. Give yourself daily tasks. Tasks as small as ‘I’ll take a shower today and cook one meal’. Do exercise for 10 minutes and read 2 pages of a book. This will make your body feel better.
How does it feel when a person is in Depression?
A depressed person might feel empty, numb and have feelings of worthlessness and inappropriate guilt.
It is like they are wearing a black shades and see everything black and negative and not what things actually are.
They might even feel suicidal or have suicidal ideation.
They avoid sharing their feelings with others because they feel no one would understand how they feel.
They do not find pleasure in ANY activity and feel lethargic most of the day.
If you are someone who is diagnosed with depression. Here are some self – help tips to help you overcome the battle you’re having with yourself. ( Note : it is important to take therapy and medication *if required* while doing these techniques mentioned below)
1. JOURNALING
Journaling not only helps a depressed person but it helps everyone getting rid of their emotional baggage. It is important to get painful and unnecessary things take off your chest. If not to anyone else, you can always admit things to yourself writing in your journal.
2. BIBLIOTHERAPY
Bibliotherapy aims to bridge this gap by using literature to help you improve your life by providing information, support and guidance in the form of reading activities via books and stories. You can ask someone to read you a story or a text from your favourite book. It helps in calming your mind and helps in concentration.
3.FOOD
Recent studies show that there are certain foods that help with depression as they have antidepressant properties.
These foods include dark chocolate, coffee and green leafy vegetables like lettuce, cauliflower, broccoli and kale.
4.VISUAL SCREEN
If you do not know the reason why you feel depressed , angry or upset most of the time. Then do this exercise.
Close your eyes and feel all the rage and emotions strongly that you have been feeling. Try to visualise your emotions. Eventually you will see the reason behind the emotions. You will see the reason for which you have been feeling these emotions.
Now that you know the reason behind those emotions, visualise yourself in that situation. What is your size? Are
You a small kid or a big adult person? Repressed person or Confident person?
If you see yourself as helpless small child, then close your eyes and take deep breaths. With each breath see yourself
getting stronger and taller. With each breath feel more powerful.
Do you feel better?
5. ASK FOR EVIDENCE
Whenever you face a situation that made you feel miserable. Do this exercise.
Column A = Situation
Column B = Thought
Column C = Feelings
Column D = Evidence
Write a situation where you felt bad, then write what thoughts you had during that time, then write the feelings you experienced. At the end, think about what evidence do you have to support your thoughts? You might have interpreted that wrong way.
I will tell you my experience as an example. I was sitting in a cafe with my friends, suddenly one of my friend told something secretly to the other friend without being much audible to others. I immediately had these thoughts like ‘they are talking about me’ ‘is this my dress?’ ‘did they talk about how fat I am?’ and I ended up feeling miserable. After that I thought of giving myself evidence. There was no evidence of this thought I had. I asked them what were they talking about and they told me it was just the extra bill of the cafe. I realized how foolish I was to interpret things my way without a proper evidence.
6. MINDFULNESS
“Instead of getting sucked into our emotions or our thoughts, which is what happens when we’re depressed or anxious, we see them as those thoughts again, or those feelings again, and that disempowers them,” Goleman explains.
•Mindfulness is about being in the present state of mind and bring your thoughts back from where they were wandering.
•To practice mindfulness as a beginner , here are the steps:
1. Sit upright in a straight-backed chair, with your spine about an inch from the back of the chair, and your feet flat on the floor.
2. Close your eyes. Use your mind to watch your breath as it flows in and out. Observe your sensations without judgment. Do not try to alter your breathing.
3. After a while your mind will wander. Gently bring your attention back to your breath. The act of realizing that your mind has wandered - and bringing your attention back - is the key thing.
7. RECONNECT WITH A CLOSE FRIEND
When a person is depressed they tend to isolate themselves. This feels okay at the time but it makes one more depressed because of isolation. Try talking to that one friend you trust. Even if you do not feel like sharing your feelings, just talk to them like you would normally do.
8. GIVE YOURSELF TASKS
It is normal to feel lethargic and fatigue when you are depressed. You would not want to do any activity during your day. But start with taking baby steps. Give yourself daily tasks. Tasks as small as ‘I’ll take a shower today and cook one meal’. Do exercise for 10 minutes and read 2 pages of a book. This will make your body feel better.
Very Informative 👏
ReplyDeleteThankyou
DeleteThis one is really very helpful and convenient too for anyone 😊..... Great suggestions 😃
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Deletevery insightful and educative👏👍
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