Being depressed can make you feel helpless. Depression affects your daily life and makes you feel lonely, empty. People who are in depression don’t wan’t to talk to anyone about anything and that’s the problem.
The most common psychological disorder in the Western world, around ten times more people are diagnosed with depression now than 70 years ago. Emotionally crippling, it can require years of expensive and time-consuming therapy and often medication to control it.
Along with therapy and sometimes medication, there’s a lot you can do on your own to fight back. Changing your behavior — your physical activity, lifestyle, and even your way of thinking — are all natural depression treatments.
Whatever it is that scares you, here are 6 ways to help you cope with your day-to-day fears and anxieties.
1. Face your fears
Avoiding fears only makes them scarier. Whatever your fear, if you face it, it should start to fade. If you panic one day getting into a lift, for example, it’s best to get back into a lift the next day.
2. Get in a routine.
If you’re depressed, you need a routine, says Ian Cook, MD. He’s a psychiatrist and director of the Depression Research and Clinic Program at UCLA.
Depression can strip away the structure from your life. One day melts into the next. Setting a gentle daily schedule can help you get back on track.
3. Take morning Walk
Walking can be your natural medicine for happiness as it helps release happy hormone called endorphin.
Walking not only helps you burn calories but is also considered the most effective anti-depressant. Almost 97 percent walkers revealed that it helped them improve their mental health and emotional well-being, according to Max Bupa Walk for Health Survey.
4. Get enough sleep.
Depression can make it hard to get enough shut-eye, and too little sleep can make depression worse.
What can you do? Start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom — no computer and no TV. In time, you may find your sleep improves.
5. Talk about it
Sharing fears takes away a lot of their scariness. If you can’t talk to a partner, friend or family member, call a helpline such as the Samaritans (116 123, open 24 hours a day).
If your fears aren’t going away, you can ask your GP for help. GPs can refer people for counselling, psychotherapy or help through an online mental health service, such as FearFighter.
6. Challenge negative thoughts.
In your fight against depression, a lot of the work is mental — changing how you think. When you’re depressed, you leap to the worst possible conclusions.
The next time you’re feeling terrible about yourself, use logic as a natural depression treatment. You might feel like no one likes you, but is there real evidence for that? You might feel like the most worthless person on the planet, but is that really likely? It takes practice, but in time you can beat back those negative thoughts before they get out of control.
7. Go back to basics
Lots of people turn to alcohol or drugs to self-treat anxiety, but this will only make matters worse. Simple, everyday things like a good night’s sleep, a wholesome meal and a walk are often the best cures for anxiety.