Depression has become all too common, too widespread, taking over many lives and keeping inspiration and joy far out of reach. According to the World Health Organization (WHO), a staggering 350 million people were affected worldwide in 2012. There are endless lists of theories and causes, ranging from child coddling or abuse to what we introduce into our bodies via food and drink. While the cause is important for recovery for many, I'm going to focus on what we can do for ourselves to climb out of the depths of depression.
Make a list of things to do and actually do them!
Staying busy and being productive are very important elements in overcoming depression.
It's good for you to feel that sense of accomplishment. You can do this by making small goals for yourself, whether it's at work or in other aspects of your life. You can do activities like; cleaning, exercising, volunteer work, projects like reorganizing or redecorating, keeping things up to date like bank accounts or random checkups. If you're unemployed, this step is especially important because a job isn't keeping you busy and accountable. You need to create that accountability for yourself. Make these commitments to yourself and don't make excuses.
Find a NEW hobby or activity!
Think about what you're already into, be it music, movies, art, animals, sports, camping, etc. You can try new things within your own interests, or maybe something that expands on your exisiting interests or hobbies. Also, do a little reading and try to explore elsewhere a bit to see if you'd like something completely different, something that you may have always thought was cool and exciting, but something you had never considered before. This gives you a fresh start or a new routine, which helps us feel more hopeful. And again, that sense of accomplishment and genuine joy is a confidence booster. For example, my parents (in their mid-50s) recently went ziplining for the first time, having never been interested in it before... and they had a blast!
Resist the urge to withdraw!
It's important that you not exacerbate your depression or feelings of loneliness and hopelessness by shutting yourself in and keeping others out. If nothing else, take a walk outside every single day (something I personally do). Not only is the exercise good for you, this gets you out of your room, out of your house. It gets your body working, helping you feel more tired at the end of your day which can help with your insomnia (one common symptom of depression). It's easy to withdraw and become a recluse, so do what you can to avoid that by getting out (at least for a little while) every single day.
A regular exercise routine helps in every way; it improves your self-esteem, it releases endorphins (which interact with the receptors in your brain that reduce your perception of pain), it reduces stress, helps your physical health (heart, weight, strength, blood pressue, etc.), and it can increase your energy levels.
Also, don't shut out the good, loving people in your life. Make plans with them and keep them! Meet new people every chance you get.
Develop a routine and stick to it!
This is a close sister of Make a list of things to do and actually do them! but important, nonetheless. This doesn't have to be something ridiculously strict or anything that is overbearing, like scheduling every minute of your day, or making your life so much the same that it's boring. It does need to be something that keeps you accountable and going about daily life as a functional and productive human being. It can be things like getting up around a certain time, eating around the same time daily, showering around the same time daily, doing something you enjoy, having a bedtime, etc.
Don't wallow!
Resist the urge to sit and think about how depressed you are or how awful you feel your life/situation is. The more you dwell on the negative, the more negative you'll see and feel. Negativity is also infectious, so if there are people in your life that bring nothing but negativity (without being constructive), one option would be to team up, try to help each other. Otherwise, it may be time to cut them out or take a break from them. Staying busy is part of this step, of course, but also try to make a concentrated effort to appreciate the GOOD things about yourself and about your life.
Some people even put little notes around the house (or car, office, etc.) to remind themselves of things to be happy about, or motivational messages stashed in the fridge or in a drawer in the bathroom.
Do things you enjoy!
This is obviously a close cousin of Find a NEW hobby or activity! but it's a step that I can't reiterate enough. Many depressed people have settled into a depressing routine, obligation without enjoyment. While some routine can be good for us, routine without joy or relaxation will obviously not be good and ruts like these are killers. Think about the things that make you happy; family, friends, shopping, music, movies, sports, art, etc. Include these loves in your daily life, set aside time just for FUN. Enjoy what you love, fill your life with happiness and pleasure.
Talk to someone!
Even if you choose to talk to a friend, a family member, someone from a help hotline, or a professional therapist, it's important that you not bottle up these feelings. Talk about what you're feeling and ask for help when you really need it. There is nothing to be ashamed of, nothing to be embarrassed about, and it does not mean you are weak or silly.
Remember not to wallow or throw pity parties though. Talking is to analyze so that you can learn what needs to be changed and how to change. Also, another perspective is often great for helping us see things more objectively, and sometimes more honestly.
Always available and there for you is the National Suicide Prevention Lifeline!
You can also call NSPL at 1-800-273-TALK (8255); the call is free, confidential and they are there for you 24/7/365.
Don't accept a life of sadness and depression. Take your life back! You CAN overcome this and you are worth it!
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