If you struggle with depression, please don’t worry. Millions of people suffer from depression and don’t know how to deal with it.
Depression sucks, but there are ways to get rid of it. We assure you that you deserve to be happy and live a fulfilling life.
Usually, people don’t understand whether they are going through depression. Also, they don’t know what depression is. Depression can make it difficult to function normally and lead to problems with relationships, school, and work.
In fact, according to the World Health Organization, 280 million people around the world are affected by depression.
For you, we have put together this guide on dealing with depression naturally. This guide includes different treatments like therapy and natural remedies like exercise and diet changes.
Let’s look at this 15 minutes guide to getting rid of depression in your free time.
Different Types of Depression
It is essential to understand whether you are going through a mild depression or an extreme form. It would be best if you also learned about the feelings associated with different forms of depression.
There are several types of depression we see in today’s world. The most common ones are –
Major Depressive Disorder (M.D.D.)
M.D.D. is well-known and accepted among experts as one of the most severe cases requiring treatment for years.
Depression with melancholic features is a subtype and requires regular therapy sessions to overcome. (approximately 30 – 60 sessions)
In cases of M.D.D., a person might have the following symptoms –
- Feeling sad for the majority of the time and having weepy moods.
- Social withdrawal and avoidance in social activities.
- Lack of interest in pleasurable activities.
- Recurrent thoughts about death, suicide, or other self-destructive.
- Loss of interest in previously pleasurable activities.
It can lead to low self-esteem and suicidal thoughts, among others too.
Bipolar Disorder (BPD)
BPD is one of the most severe types of depression, with manic phases on top of a depressive baseline for many people.
It will make it hard for you to get along with others during those depressive phases. The reason is – it’s hard to read other people’s emotions when you have a manic phase on top of your depression.
In BPD, a person has the following symptoms –
- Either extreme states of depression or mania.
- Sudden mood swings from one extreme to another, from sad to happy.
- Many different and unexplained intense feelings, such as sensations and emotions.
In a BPD case, a person usually becomes extremely irritable due to this feeling and loses their sense of self-control.
Obsessive-Compulsive Disorder (O.C.D.)
O.C.D. is one of the most severe types of depression, with high anxiety levels. This type of depression occurs while they are going through their depressive phase.
In this case, people can’t control what they think or feel. They need obsessive thoughts to be taken care of immediately because they won’t stop unless done.
This form of depression has the following characteristics –
- Rapidly cycling moods.
- Difficulty concentrating.
- Feelings of guilt or a sense that something terrible is about to happen.
- Inability to pay attention and problems with memory.
- Feeling of being watched or suddenly being afraid.
- Uncontrollable obsessive thoughts.
They feel overwhelmed and anxious because they get punished by their intrusive thoughts and conscience. They tend to be very active, invasive, and perfectionistic during their depressive phase.
Post Traumatic Stress Disorder (PTSD)
PTSD is also known as Complex PTSD or acute stress disorder. The symptoms are similar to BPD, but the self-destructive behavior doesn’t come with it.
It’s more common among war veterans, victims of violent crimes, accidents and natural disasters, and survivors of childhood abuse. During the depressive phase of PTSD, a person tries to avoid any activity related to their trauma.
The following symptoms are seen in PTSD while they are going through their depressive phase –
- Extreme trouble concentrating.
- Feelings of helplessness, hopelessness, or horror.
- Flashback or recurrent memories of the traumatic events.
- Avoidance of reminders and situations connected with the event.
- Reliving the event as if it were happening again regularly.
This type of depression is curable with psychotherapy and medication, known as Cognitive Behavioral Therapy (C.B.T.). C.B.T. helps people learn healthier ways to deal with emotions and thoughts during their depressive phase.
Best Possible Ways To Deal With Depression Naturally
While going through this phase, family members can cheer you up.
But there are several other ways to deal with depression naturally. We have made a list of the best possible ways to feel relaxed and cheerful and leave your depression with no trouble.
Let’s take a look!
We suggested that meditation is one of the considerable skills to deal with depression effectively. It helps you relax and gain control over any intrusive thoughts you may have during your depressive phase.
When depressed, our thinking can be influenced by external forces and thoughts, starting from our environment.
So meditation helps us control where we focus our attention and what we think about. It’s not just about controlling the thoughts but also governing the emotions accompanying them.
The most encouraging method of all of our suggested ways is the journal.
In journaling, you’re writing down your story and paying close attention to who you are today as a person.
You will experience your feelings more in-depth while writing in a journal. And then, when done, read it again and again.
Journaling engages your feelings channeling them towards productive use rather than wasting them away on all the negative stuff in life.
This exercise works primarily to lower stress levels by helping us learn how to cope with more positive emotions without letting them cloud out so much negativity in our lives.
Also, it’s an efficient way of coping with stress and bad moods.
Do some Yoga
Another great technique to lower depression is to learn how to relax and unwind.
The main focus of yoga is that we learn to let go of stress and relax our body, mind, and soul.
If a particular part of the body feels tense or tight, it is time to do some relaxation techniques like yoga.
Not only will you feel relaxed afterward, but you’ll be able to handle your stress more positively by taking care of yourself. As a result, you can let out negative thoughts about things that have happened in your past.
Exercises like running, playing sports
Exercising on its own has been shown to reduce depression while going through its depressive phase. Several studies back up that excise will reduce depression levels with scientific evidence.
If exercising isn’t an option, try walking briskly for 30 minutes daily or participate in sports if you can manage it.
Try having regular small group activities with friends or family members who support your pain. Socialization plays a vital role in keeping you cheerful always.
Medical studies have proved that socializing reduces depression over a long period because when friends or partners are experiencing bad times together, they can simultaneously improve their mood and outlook on life.
Also, they can rely on each other to help get through the hard times, which is especially helpful when one of them is suffering from depression.
I spent a lot of time on a website called Compassion Pit, where a person can chat with others online in a judgment-free way. The site has since been replaced by another called BLAH Therapy, but they both serve the same purpose.
Change your attitude
You must mentally and emotionally change your outlook on life, particularly regarding your life experience’s adverse circumstances.
The first step towards this would be to find a small group or group activity that allows you to interact socially with others.
Maybe they are also going through difficult times, just like you are. See what they think and feel about everything.
It will help you understand things that have happened in your past and how you could move forward from those situations positively.
Just because someone doesn’t understand how much pain you are in doesn’t mean you should keep it to yourself.
By being honest with people about your illness and letting them know what you’re going through, they will better understand the pain you’re experiencing.
In return, they will probably be more supportive and understand what you’re going through.
Stay involved and active.
Don’t let depression sideline your life from everything else because that means it’s winning. Stay involved even if all you do is go for walks or start small groups to stay active by creating a book club as an example.
The National Institute of Mental Health(NIMH) also suggests that remaining active to get rid of depression naturally.
Not only will you stay physically active, but it also helps you feel better because of your interaction while reading alongside other people.
Get a hobby
It’s a vital aspect and something that I knew I needed during my depression time but never really had time for.
If you don’t have something to do, then the chances are your depression will take over your life and ruin it further.
Even you should start a hobby like volunteering at a shelter. It will help overcome the loneliness due to not having anyone to spend time with.
If nothing else, it will give you something to talk about with others who aren’t depressed, which can be very comforting.
The best possible way to prevent depression is by being grateful.
Listening to music helps, too, because when you learn to appreciate even something as simple as breathing, at that moment, it feels good.
There are some good things about being depressed. For example, even though it feels like everything is terrible, that’s not always the case. There are also good things in every situation, no matter how bad it initially seems.
Get regular sleep
Sleep is vital because we may become depressed when we don’t have the energy to do anything else most of the time without it.
The same rule applies to exercise too. Since exercise will help your body stay healthy, you will feel less down due to being sick or injured too often.
In the end, depression will go away if you have a healthy lifestyle that you can maintain regardless of your situation.
Bathing is a great stress reliever as it relaxes your muscles and helps to calm you down.
It may sound strange since you can’t do anything but sit in a bathtub. But when you lay in the tub and relax for about 20 minutes, you will feel stress decrease.
Also, you can use music or candles for this if you want.
Talk with a medical professional if necessary
If you think you may have depression, talk to your doctor before making rash treatment decisions.
Sometimes medication is ineffective or produces side effects that may cause more harm than good.
There are different types of therapy for treating depression, considering that medication is not always needed for a person to function fully.
Take Care Of Yourself When Dealing With Depression
A final note for you – Do Not Give in to Depression, and Never Give Up!
If you are depressed or worried, do not give in to it. Depression Sucks, and we have shared some valuable natural remedies to get out of this mental illness.
We may feel we have no control over what is happening around us, but we do. Life is unfair, so we will never be good at something people around us sometimes find difficult or impossible to achieve.
Life is short, and you need to enjoy every single moment of it. Good Luck, folks!
F.A.Q (Frequently Asked Questions)
What is the cause of most depression?
Depression can be caused by genetic factors, chemical imbalances in the brain, stress, trauma, or adverse life events. Certain medications or illnesses can also trigger it.
Treatment for depression may include therapy, cure, or lifestyle changes.
Who has the highest rate of depression?
Depression rates vary from country to country and even from region to region within countries. However, some areas have consistently been found to have higher rates of depression than others. According to World Health Organization (WHO), the highest rate of depression is in North Africa, the Middle East, South Asia, and the U.S.A than in other countries.
Can depression make you mentally slow?
Depression can undoubtedly make you mentally slow. In some cases, depression is so severe that it can lead to full-blown psychosis. As a result, those person becomes convinced that evil spirits possess them or that their loved ones are out to get them.
Depression is also associated with decreased cognitive abilities such as attention span, concentration, and memory. People with depression often have difficulty making decisions and solving problems.
What are the four major causes of depression?
1. Genetics – Some people are more likely to develop depression because it runs in their families.
2. Brain chemistry – Chemical imbalances may cause depression in the brain.
3. Life changes or stress – Difficult life changes, such as a death in the family, a divorce, or losing your job, can lead to depression. Stressful events like these can also trigger depressive episodes in people with a history of depression.
4. Medications – Some medications, including certain types of antidepressants and high blood pressure medicines, can cause depression as a side effect.