What to do when you are depressed?
It is normal to have mental health concerns from time to time, yet it can become a mental illness when ongoing signs and symptoms cause frequent stress and affect your ability to function.
A mental illness can make you miserable and can cause problems in your daily life, such as at school or work or in relationships. In most cases, symptoms can be managed with a combination of medications and talk therapy (psychotherapy).
Depression drains your energy, hope, and drive, making it difficult to take the steps that will help you to feel better. Sometimes, just thinking about the things you should do to feel better, like exercising or spending time with friends, can seem exhausting or impossible to put into action. Taking the first step is always the hardest. In this article, Wellnex highlights what you should be doing in case of fatigue or depression:
First, see people, and stay connected with the world:
Talk to a friend you trust about what you feel,
Or Listen or Help someone else to hear from him/her.
Have lunch or coffee with peers
Ask a family member or a loved one to meet with you regularly.
Go to the movies, a concert, or a small get-together with other people you appreciate
Call or email an old friend,
Go for a walk, a run with a workout buddy,
Schedule regular date.
Meet new people by taking a class or joining a club or a community,
Second, Try to do things that make you feel happy:
Take a paper and come up with a list of things that you can do for a quick mood boost. Organize your day to implement a few of these ideas. Some examples:
Go outstide and enjoy Nature,
Read a book or a magazine
Watch a Comedy with a friend.
Go for a massage
List down and do small tasks.
If you can afford the space and time, get a pet
Go to a jazz bar or a music lounge, and
Do something at a last minute.
Third, keep eating healthy food
Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these “feel-good” foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible.
Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.
Boost your mood with foods rich in omega-3 fatty acids. Omega-3 fatty acids play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements.
Fourth, get a daily dose of sunlight
Take a walk on your lunch break, have your coffee outside, enjoy an al fresco meal, or spend time gardening.
Double up on the benefits of sunlight by exercising outside. Try hiking, walking in a local park, or playing golf or tennis with a friend.
Increase the amount of natural light in your home and workplace by opening blinds and drapes and sitting near windows.
If you live somewhere with little winter sunshine, try using a light therapy box
Fifth, Challenge negative thinking
Do you feel like you’re powerless or weak? That bad things happen and there’s not much you can do about it? That your situation is hopeless? Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future.
Finally, if nothing works get support from Doctor or professionals:
If you have any signs or symptoms of a mental illness, see your primary care provider or a mental health professional. Most mental illnesses don't improve on their own, and if untreated, a mental illness may get worse over time and cause serious problems.