7 Ways to Actively Fight Depression
When you're depressed, it often feels like nothing in the world can make you feel better.
Depression is a devious disorder because the symptoms it creates can discourage you from
completing the very actions or seeking the help that would begin your recovery. Lack of
energy, low self-esteem and dwindling excitement are some of the symptoms that make it
hard to get out of a depressed state. For anyone experiencing this stuckness, it's important
to remember that depression is a very common and highly treatable disorder. By treating it
like any other physical disease and taking the actions that will destroy the parasites
infecting your mental state you can conquer your depression. Here are 7 steps for doing just
that.
Recognize and Conquer Your Critical Self Attacks
Depression is often accompanied by a critical, self-destructive mentality that interferes with
and distracts us from our daily lives. When depressed, people tend to accept this negative
identity as a true representation of who they are. Many people fail to recognize that this
sadistic point of view is actually the voice of a well-hidden enemy within, referred to
sometimes as the critical inner voice. Internalized early in life, this inner voice functions like
an over-disciplinary parent holding us back and keeping us in our place.
To begin this process, it is helpful to think of these destructive thoughts as being like the
parasites that keep you in bed when you're sick with the flu. Don't listen to these attacks
when they tell you not to pursue your goals, to isolate yourself, or to forego an activity you
enjoy. This gives the voice even more power over you. Instead, when you notice these
thoughts and attitudes starting to intensify and take precedence over your more realistic,
positive ways of thinking, it is essential to identify them as an alien point of view. Ask
yourself, would you think such cruel thoughts about a friend or family member who was
experiencing the same struggles. By having compassion for yourself and recognizing this
inner voice as a destructive enemy, you can begin to see who you are more clearly and
realistically.
Think About What You Could Be Angry At
While some experience depression as a continual state of sadness or increased painful
emotions, some depression can come in the form of a state of numbness - a lack of feeling
that weakens all excitement and smothers your potential to feel joy. Suppressing or cutting
off emotions could be a defense against something you aren't comfortable feeling with.
Many people who suffer from depression are actually masking a feeling of anger, turning
their rage toward someone else on themselves. While acting abusive is never acceptable,
feeling anger is a natural part of our everyday lives. By acknowledging and accepting or
discussing your angry feelings, you are much less likely to turn these feelings against
yourself or allow them to lead you into a depressed state.
Be Active
When you're depressed your energy levels can drop drastically, but the last thing you want
to do when feeling down is to keep yourself from getting up. It's a physiological fact that
activity fights depression. Get your heart rate up 20 minutes a day, five days a week, and it
has been scientifically proven that you will feel better emotionally. Exercising increases the
neuro-plasticity of your brain and releases neurochemicals called endorphins, which help to
elevate your mood. Even just getting out of the house for a walk, a game of catch with your
kids, or a trip to the gym is a medically proven method of improving the way you feel.
Don't Isolate Yourself
When depressed, you may hear thoughts telling you to be alone, keep quiet and not to
bother people with your problems. Again, these thoughts should be treated like parasites
that try to keep your body from getting healthy. Do not listen to them. When you feel bad,
even if you feel embarrassed, confiding in a friend or voicing your struggles can lighten your
burden and begin a process of ending your unhappiness. Talking about your problems or
worries is not a self-centered or self-pitying endeavor. Friends and family, especially those
who care about you, will appreciate knowing what's going on.
Even the simple act of putting yourself in a social atmosphere can lift your spirits. Go to a
place where there are people who may have similar interests as you, or even to a public
spot like a museum, park, or mall, where you could enjoy being amongst people. Never
allow yourself to indulge in the thought that you are different from or less than anyone else.
Everyone struggles at times, and your depression does not define who you are or single you
out from others.
Do Things You Once Liked to Do...even if you don't feel like it
Depression is one of the hardest emotional states to endure, because the symptoms
themselves can destroy your will and energy to engage in activities you once loved. Giving
in to this lethargic state can give your depression even more power, whereas staying active
in your life, pursuing anything and everything you may find of interest will re-ignite your
spark and keep you on your own side.
Though easier said than done, the times you feel most like slumping on the couch are the
moments you should force yourself to take a walk, cook a meal, or call a friend. If you've
ever been depressed before, do whatever it was that helped you feel better before. Coping
strategies that have worked for you in the past are a great place to start. Activities that help
you calm down and that raise your spirits are important, even simple things like baking
brownies, taking a bath, or listening to upbeat music. Act against the critical inner voice
that tells you nothing will help. Remember its only purpose is to keep you from feeling
better.
Find Ways to Laugh
Anything that makes you laugh or smile can actually help convince your brain you are
happy. If you look at depression as your critical inner voice having tricked you into feeling
bad, then you can have your own tricks ready to fight depression. Play your favorite sitcom,
watch a funny movie or read a comical writer. Don't think of this exercise as merely a
distraction, but as an effective tool in reminding your brain that you can feel good again.
Don't Punish Yourself for Feeling Bad
Feeling embarrassed or self-hating over your depression will only increase your symptoms
and discourage you from seeking help. Your critical thoughts toward yourself will try to keep
you down any way they can, including by attacking you for feeling down. It's important to
take your side and have compassion for yourself at those difficult times. You can be curious,
open, accepting, and loving toward yourself, a much more appropriate attitude. Take your
mental health seriously. Remember, depression is a very common and highly treatable
disease. It is just a matter of recognizing you're feeling bad and finding the treatment that
works for you.