How to not be depressed

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Fresh Hope for Mental Health - Ways To Find Motivation When You Are Depressed.

 

The use of alcohol and some recreational drugs can increase the risk of depression and make symptoms worse. Many people have both depression and a drug use disorder or alcohol use disorder. How the disorders affect each other, however, is not always clear.

A person who uses drugs or alcohol in an unhealthful way and has depression may need help for both conditions. Anyone who has concerns about alcohol or drug use, with or without depression, should speak to a doctor or another specialist who can help. Psychotherapy , or talking therapy, can help people identify the causes of depression and find practical solutions. Therapy can be one-on-one, with a group of people who meet just for therapy, or with partners or family members.

Learn more here about psychotherapy. Various factors can trigger symptoms of stress and depression, and these will vary between individuals. It may be possible to avoid or reduce exposure to some of these triggers. If avoiding triggers is not an option, it may be possible to reduce exposure, for example, by deciding on one specific time of day to check emails or watch the news. There is no guarantee that anyone can avoid their triggers, but being mindful about them may help find ways to minimize their impact.

If you can spot the early signs of a depression relapse, it may be possible to reduce its impact. Find out more. It is not always possible to prevent or avoid depression, but effective treatment is available, and some lifestyle choices can help manage symptoms and prevent a recurrence. If symptoms of depression are overwhelming or if a person is thinking about self-harm, death, or suicide, they should seek immediate medical attention.

If you or someone you know is having thoughts of suicide, a prevention hotline can help. The Suicide and Crisis Lifeline is available 24 hours a day at During a crisis, people who are hard of hearing can use their preferred relay service or dial then Click here for more links and local resources. Read the article in Spanish. A person with depression may experience persistent feelings of sadness or emptiness. Different therapies may help a person to manage their depression.

Antidepressants can help manage the symptoms of depression, but they can be difficult to stop. Find out what to expect and get some tips on managing…. Keep them nearby for when you need them and for when they need you. Part 3. Always make time for fun. It's becoming more and more of a rat race out there. Students have to study more to succeed, workers have to work harder to climb the ladder, and the stakes are higher and higher.

It's easy to get wrapped up in school and work, thinking we "have to" or "should," but that is so far from the truth. We all need time for fun or life will get us down in the dumps before we realize it. Make it a point to take a night or two off for yourself. Hang out with your friends and family. This will strengthen your connections with those around you, and help you feel happy and secure. Instead of spreading yourself thin and pulling out your hair, limit what you take on.

Say no when need to. Investing your time in just a few things will prove much more fruitful, make you feel productive, and keep you breathing calmly. It's okay to say no sometimes, even to favors that your friends ask. You cannot be three places at once and handle three people's problems. If you feel yourself being spread thin, take a cue from yourself and relax. It's all your body needs. Know your vulnerabilities. Everyone goes through mood swings.

Being aware of your situation is the best thing you can do for yourself. Knowing how you feel when you feel it will make any emotion easier to handle and deal with as you please. It'll be easier to talk about with others, it'll be easier to make sense of, and it'll then be easier for it to go away. If you were prescribed medication for a previous depressive episode, don't stop taking it when you feel better.

In fact, it's recommended that you continue taking it for 6 months afterward to keep your body in the same routine. Talk to your doctor about this. Plenty of people are anxious to get off their medication and every body reacts differently. Talk to your doctor about what he or she thinks, and follow his or her advice.

Seek treatment at the earliest sign of a relapse. If you start experience over a week of irritability and sadness, consult your doctor or therapist immediately. Remember: it doesn't matter how many times you fall down. All that matters is that you get back up. Don't measure your success on the stability of your emotions; all you can do is simply be strong and carry on.

Trudi Griffin, LPC, MS Professional Counselor. Trudi Griffin, LPC, MS. You may not feel like you can smile or laugh while you're depressed, but looking at things that make you feel happy can help. For example, you might look at photos of good times in your past and people you love, or you might create a box full of your favorite mementos. In addition to making you smile, it'll remind you that depression doesn't last forever, and good times will come again.

While it's good to want to laugh or smile, don't feel obligated to do it. Relieve yourself of the expectation that you have to smile or laugh. Looking for more fun ways to learn on wikiHow? Learn about yourself with Quizzes or try our brand new Train Your Brain word game. Not Helpful 2 Helpful My friend lives with me, and now I literally have to follow her everywhere she goes so that she won't try to kill herself.

She won't get help, and she is determined to fight it off on her own. What should I do if I told her I would not tell anyone? If you're worried about your friend's safety, you need to tell someone, even though you promised you wouldn't. You need to care for yourself and not take on the burden of managing someone else's emotions. Help your friend get help, then get help for yourself. Not Helpful 5 Helpful 8. A federal task force is recommending children between the ages of 8 and 18 be screened for anxiety while children 12 to 18 be screened for depression.

Experts theorize that a greater number of people may experience Seasonal Affective Disorder this year. Here's how to spot the signs. Health experts raise questions about new research that suggests vegans and vegetarians experience depressive episodes twice as often as meat-eaters. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect Shop.

Mental Well-Being. Medically reviewed by Timothy J. Legg, PhD, PsyD — By Ana Gotter — Updated on August 3, Exercise regularly. Cut back on social media time. Build strong relationships. Minimize your daily choices. Reduce stress. Maintain your treatment plan. Get plenty of sleep. Stay away from toxic people.

Eat well. Maintain a healthy weight. Manage chronic conditions. Read prescription medication side effects carefully. Reduce alcohol and drug use. Get off nicotine. For youth, ask about books specifically written for teenagers and children. You can also look at online auctions or book sites for affordable books about depression.

Visit trusted online resources that have articles and other resources the help you understand more about depression. Government and national institutes set up for mental health treatment are reliable sources of information. For example, in Australia, check out the Beyond Blue National Depression Initiative; [20] X Research source in New Zealand, check out the New Zealand Government's Depression site; [21] X Research source in Canada, check out the Government's site on Depression; [22] X Research source in the USA, check out the CDC or the NIMH [23] X Trustworthy Source National Institute of Mental Health Informational website from U.

Go to source. There are many other good resources available online. Just be sure to verify their trustworthiness. Helping recovery from depression through reading is referred to as "bibliotherapy. This method seems to be well-suited to people who always turn to research as a way of answering anything they're experiencing in life. It can help to fend off awkward or unsympathetic comments if you can share the bigger picture and facts about depression. Try talk therapy.

One of the most helpful solutions for your depression is meeting with a mental health therapist for psychotherapy. You will have the best chance of being successful in therapy if you feel comfortable with your therapist. Consult with a number of providers before you select one to work with. Three of the most effective evidence-based therapeutic approaches for depression include: Cognitive behavioral therapy involves the therapist and the patient working together to point out, challenge, and change negative thought patterns.

It has been proven to be just as or more effective as an acute treatment treatment for severe, but not chronic, depression than antidepressant medications, and even offers those who receive it protection against relapse. National Institutes of Health Go to source Dialectical behavior therapy, a form of CBT, targets unhealthy or disruptive behaviors and teaches the skills necessary to become more adaptive to stressful situations in the future.

This form of therapy is useful for treatment-resistant depression. National Institutes of Health Go to source. Interpersonal therapy is most effective with mild to moderate forms of depression.

Consider taking prescription medication. Many doctors will prescribe medication. Ask questions about your medication, including duration and side effects. Be sure to report back to your doctor on anything you notice doesn't feel right or if you're experiencing side effects. You may need to have a change of dosage or switch to a different medication. Do your research beforehand to discuss alternative options because you will need to convince your doctor that you have the ability to actively work on your depressive thinking patterns without the aid of medication.

St John's wort is a popular non-prescription herbal remedy for mild depression that contains the active ingredient Hypericum perforatum. St John's wort should not be taken with other antidepressant medication, because it may lead to serotonin syndrome. It can be fatal if left untreated; if you think you may be experiencing serotonin syndrome, call your doctor or visit a hospital immediately.

Try alternative therapies or remedies. Investigate the potential of alternative therapies such as art therapy and acupuncture.

In conjunction with other healing choices you've made, these can sometimes help restore your emotional balance. It's important to find a respected practitioner in any alternative therapy, and don't be surprised if you meet resistance from some medical practitioners to any reliance on alternative therapies.

Music is a form of self-help therapy that is known to change mood. If you must listen to sad music, switch to more upbeat music after a few songs. Art therapy is another common alternative practice for depression. There are qualified art therapists who can assist you if needed. Pet therapy can help. Pets prevent a sense of isolation, they don't judge, and studies have proven that they induce a feeling of well-being in people who are depressed.

Even if you don't own a pet, try to get access to someone else's on a regular basis and spend time with them. Part 2. Sleep well. Sleep is essential to a healthy, balanced body. Lack of sleep can aggravate negative thinking and easily becomes a vicious cycle whereby your negative thoughts keep you awake and disable your ability to get enough sleep. Waking unrefreshed and feeling tired is a common complaint during depression, and even too much sleep can leave depressed persons feeling tired.

Read how to fall asleep for more help. It won't be easy breaking a disturbed sleep cycle and many things can cause you to relapse back into insomnia or wakeful nights, so it's important to be vigilant about keeping to a routine, as well as forgiving yourself when you can't sleep.

A recent study showed exercise to be as effective as Zoloft a selective serotonin reuptake inhibitor or SSRI in treating depression. Start small with a simple walk to the local store or around the block, or to your garden gate might be the way to begin. Gradually work up to a routine that fits with your needs and enjoyment. Look for friends or group exercise sessions since having a partner will keep you more motivated.

You can also look for activities that will allow you to release some of the pent-up emotions that may be built up, such as kickboxing. Playing sports is a great way to get regular exercise, stay occupied, focus on self-improvement and meet new people. Some studies have found that people who participate in sports have somewhat fewer symptoms of depression.

National Institutes of Health Go to source Choose a sport that is exhausting to quiet the chatter in your mind and leave you feeling wrung out—just don't overdo it. Join a team or class in your area and commit to showing up to as many of these meetings as possible, even if you may not feel like going some days.

Eat healthy. Reduce your intake of sugar, high fructose corn syrup, fast foods, and processed foods. Eat more fruits, vegetables and whole foods. Drink plenty of water and do some research on foods that are said to improve your state of mind and well-being. Improving your diet can be a positive project to keep you constructively occupied and focused when you're working through your depression.

Plus, many healthy foods are effective at improving mood. Restore any neglected grooming. It can be easy to let yourself go when depressed and to pay no attention to appearance and clothing. Reintroducing daily attention to grooming can help improve your mood and give you a sense of well-being.

Get a new haircut or new clothes as part of cheering yourself up. And concentrate on the parts that you do love about yourself instead of fretting over what you don't like. Maintain a good support network. Support from people who love and care about you is an important part of the healing process. It is far harder for people to help you if you're secretive and do things that seem inexplicably strange.

Knowing will help people to make allowances and support you as best they can. Be willing to be honest about your irritability and reclusive behavior with those you trust. They need to know it's not personal, but that you need space or time out every now and then. Be around positive people. Spend time with people who see the world in a positive way and ask them to share their visions, ideas, and approaches to life with you.

Most positive people will be more than happy to reveal the things that help them keep upbeat and happy about their lives. Learn from them. Remember that misery loves company. It can be incredibly hard to keep away from negative people as down and out as you're feeling, but do your best to avoid them.

You won't be doing either of you a favor by confirming each other's fears that the rest of the world is terrible. Part 3. Keep occupied. Being busy is a way to prevent negative thoughts from going around your head repeatedly. For depressed persons, the first step is often the hardest, so making yourself do things can be a huge difference in your day and getting you started.

Engage in a hobby you enjoy or think you'll enjoy. Immerse yourself in it. It doesn't have to be expensive or difficult. As long as it's interesting it will serve the purpose. Care for pets. The routine involved in pets needing to be fed, groomed, and played with can be very satisfying for a depressed person. This is especially so because pets don't provide a sense of judgment, but only return love and acceptance.

Introduce structure into your everyday life. Make a schedule of what to do every day, no matter how mundane, and gradually expand this as you start to feel better. It doesn't matter whether you work or not. A schedule can put some direction back into a day that might otherwise feel empty or aimless. Do fun things and treat yourself. Feeling down feeds on itself and it soon becomes a catch when you convince yourself that you don't deserve to enjoy anything.