The word “depression” is both familiar and commonly used. This mental disorder has been gradually affecting our minds, and consequently, it also impacts our work. As time passes, more and more people are falling into depression. Although the word is frequently used these days, do we know what “depression” means? Let’s take a closer look at depression today.
Depression is a type of illness or disorder that affects the body, mood, and thoughts. It interferes with daily life and normal functioning, causing pain both to the individual suffering from it and those who care for them. However, simply having a sad mood is not the same as depression. According to medical science, certain symptoms indicate depression, such as:
- Persistent sadness, anxiety, or empty mood
- Frustration or criticism
- Feelings of guilt, worthlessness, or helplessness
- Difficulty focusing, remembering, or making decisions
- Insomnia, waking up too early
- Loss of appetite or overeating, resulting in weight loss or gain
- Thoughts of death or suicide, suicide attempts
- Restlessness, irritability
Since depression is a mental disorder, it is essential to try to treat it ourselves first. Here are a few ways to combat it:
- Set Small Realistic Goals
An important way to distance yourself from depression is to keep busy. Setting small, manageable one- or two-day goals can help, along with taking on a reasonable amount of responsibility. When busy with tasks, you are less likely to focus on negative feelings, which can help alleviate depression.“Keep yourself busy if you want to avoid depression. For me, inactivity is the enemy.” — Matt Lucas
- Spend Time with Loved Ones or Friends
When feeling depressed, it is better to spend time with those who make us feel good, or with people who provide comfort through conversation. Many friends have the ability to cheer us up, even in difficult times. Talking about the causes of depression with them can also help. Enjoying time with loved ones can be a great mood booster. - Seek Positivity
Depression often leads us to think of the negative aspects of everything. Even when we know we can accomplish something, depression makes us focus on the worst possibilities. What we need to do is find positivity within ourselves, no matter the obstacles or negative thoughts. Only we can ignite that positivity in ourselves, and it is crucial to keep it alive.“Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.” — Thich Nhat Hanh
- Practice Meditation or Physical Exercise
As we all know, the body and mind are closely linked. To keep our mind healthy, we must maintain a healthy body. A proper diet, along with meditation or physical exercises, can help achieve this. Physical activity releases hormones, such as endorphins, that contribute to mental well-being. Regular exercise, cycling, swimming, walking, or any physical activity can help reduce depression. - Eat Nutritious Food
According to a study from Harvard Medical School, a healthy diet can help alleviate depression and improve mood. Certain foods can increase depression. To combat depression, it is essential to focus on a nutritious diet, including foods rich in vitamins B, C, D, and iron. Eating vegetables, and fruits, and drinking plenty of water can also help. Avoiding caffeine and alcoholic beverages is recommended. - Engage in Enjoyable Activities
When depressed, we often avoid tasks that we don’t enjoy. During such times, it is essential to engage in activities that bring joy, even if they seem difficult. Reconnect with past hobbies that you once enjoyed but no longer do, such as traveling, chatting with friends, reading, watching movies, or cooking. - Prayer
Every person lives with hope, and hope is nurtured through faith. When people experience depression, their hope diminishes, leading to mental breakdown. During such times, remembering a higher power, and strengthening one’s faith, can help find strength. According to psychologists, prayer helps lift the mood and gives strength to people suffering from depression.“Once you choose hope, anything is possible.” — Christopher Reeve
- Go Into Nature
Young people, in particular, love to break away from daily routines and enjoy nature to relieve depression. There has always been a strong connection between the human mind and nature. A simple change in the environment can uplift one’s mood. Spending time in a peaceful natural setting can help combat depression. - Exercise Patience
People suffering from depression often seek immediate solutions to their problems. However, when they don’t find an immediate resolution, it can worsen their depression. At such times, it is essential to practice patience. Believe that every problem has a solution, and things will get better. Continue to move forward with trust and patience.
Remember that depression does not disappear instantly. Mental peace will gradually return, and depression will lessen over time.
A positive attitude gives you power over your circumstances instead of your circumstances having power over you.” — Joyce Meyer
Depression is a mental disorder. No matter what treatments or advice we seek, the primary way to overcome depression is through our efforts. Always remember that:
“Ring the bells that still can ring. Forget your perfect offering. There is a crack, a crack in everything. That’s how the light gets in.”
