How to overcome depression: 18 tips to help you out

Depression isn’t just a passing state that goes away in a few days, it’s a debilitating mental disorder that affects daily life. If you feel sad or upset for weeks at a time and have no hope that things will improve, you may have depression. If this is the case, you should see a specialist, but here is a list of suggestions that may help you overcome depression.

How to overcome depression
How to overcome depression

How to overcome depression

1. Recognize that you’re depressed: Depression is different in everyone, but it has some common factors. If you feel powerless, guilty, weak, hopeless, and have problems sleeping then you may be suffering from depression.

2. Look for solutions: If you’ve already realized that you’re depressed, don’t be held back by sadness and self-pity. Start figuring out how you’re going to overcome depression. Make a decision and make it happen, it’s the time to find solutions and make an effort everyday.

3. Consult an expert: See a psychologist. They’ll be able to give you a more complete diagnosis and help you map out your recovery plan.

4. Learn about the causes of depression: It can have biological or psychological causes, or be caused by alcohol or drugs.

5. Think about the situations that led you to depression: Before going to see a psychologist, analyze your current situation. It may be a passing situation due to the loss of a loved one or a break-up.

6. Check out possible treatments: There are medications that may help you overcome depression, but in this case you will have to go to a psychiatrist (they prescribe medication) and make some lifestyle changes.

7. Create good sleep habits: Try to keep a sleep schedule. By creating a routine before going to sleep, you’ll be able to sleep better. Turn off the TV, drink some tea, read…

8. Do some exercise: Just 30 minutes of exercise a day can help your physical and mental health. If you train with someone else it’ll be easier to get into a routine.

9. Eat better: Eating poorly can negatively influence your mood. Eating a healthy diet can improve your mental and physical state.

10. Think positively: Try to keep your negative thoughts under control and attempt to see the world positively. You can start by thinking of five things that are good in your life. Write it down in a journal and look back at it when you’re feeling down.

11. Take care of yourself: Neglecting your appearance is common with depression. If you take care of your appearance, you’ll feel better and you’ll have higher self-esteem which is essential for overcoming depression.

12 Write in a journal: It may help you understand how your feeling and think about your depression. It also helps to disconnect and externalize what you feel.

13. Stay away from toxic relationships: It’s better to end the relationships that don’t give you anything but pain and stress. These relationship will add stress to your life and worsen your depression.

14. Work to keep your healthy relationships: Even though you usually prefer to be alone, seeing other people will help you feel better. Try to see close friends who you can talk to about what you’re going through.

15. Keep busy: Try to have your schedule full of activities and hobbies that you like doing. This way, you’ll stay active and avoid thinking about your problems.

16. Find new hobbies: Do something that you’re passionate about and that motivates you to get out of bed. It may be a sport or some kind of art, like writing or painting.

17. Be generous: Don’t be selfish with your loved ones. Generosity will help you feel better about yourself and connect to others.

18. Train your brain: Depression leads to changes in brain structure that may affect our cognitive abilities. There is evidence that cognitive training programs like CogniFit help to improve cognitive abilities and reduce depression.

This post is also available in: Spanish