Affecting around 10% of the population, depression represents one of the most common mental health problems and is a serious issue in nowadays society full of stress and anxiety. Feeling depressed? This is how you can improve your mood.
Caution: This is an informative article and does not have any medical expertise. Seek professional help in case of clinical depression. Use the help from Belgium Suicide Prevention Chats or call for free the Suicide.org hotline: +02/649 95 55.
What is depression?
First of all, we have to define depression precisely so we know what we are talking about here. Depression is a serious mood disorder that influences your overall interest towards activities, things and people around you. Some people say they feel disinterested, sad while others say they just don’t feel at all.
The symptoms of depression include:
- Loss of interest/pleasure
- Sleeping, concentrating difficulties
- Mood swings
- Irritability towards everything
- Feelings of emptiness, sadness, anxiety, guilt, worthlessness, helplessness
- Eating disorders
- Suicidal thoughts
How to fight the depression now
1. Keep a gratitude journal
Though it may sound silly, keeping a gratitude journal will help you a lot on the way towards fighting depression.
Every morning and night, before going to sleep, make this habit of going to your journal and thinking what things you can be grateful about that day. You don’t need impressive things, just being alive, being able to breath, eat and move or having a house, food and a bed are reasons enough to write down. While you write, try to feel genuine gratitude for all those things, no matter how big or small they are.
2. Use positive affirmations
Positive affirmations are a very important tool in this fight. Maybe you don’t know yet, if so it’s time to find out: we are what we think!
Google affirmations for positive thinking and select those that make you feel really good inside. Memorize them and repeat them as much as possible during the day. Just as the gratitude journal, the affirmations must be felt while pronounced. It’s important to keep in mind that patience is key to these two methods (gratitude journal and positive affirmations).
3. Meditate daily
It can be hard to be alone with your thoughts and fears. Also, it can be hard to detach from the daily chores and appreciate just being. Meditation is a good method to achieve that.
On YouTube there are dozens of meditations waiting for you for any type of matter that interests you or you need to work on. Try to integrate this habit in your life, find time in your daily routines only for yourself. Normally, a short meditation in the morning and one before going to sleep should work well in time. Even more, if you feel sad during the day, stop and meditate for a couple of minutes. Ask yourself questions like: Why do I feel like this? Where is this feeling coming from? What can I do to make myself more happy, peaceful and content?
4. Spend time with friends and family
Of course, you can’t do everything on your own. Even though the battle is inside of yourself, time spent with your family and friends is precious and helps healing depression.
Most of all, be honest about where your need to spend time with them comes from and make it clear that they are important in your life. They should know your condition and be understanding with you. Suggest all types of activities that can make you more cheerful and full of life. Of course, the activities should be liked by your family and friends too, not just by you. Find a balance and simply enjoy the time spent with them. Smile. Realize that you have people in your life that love and cherish you.
Don’t forget you are not alone, we hope that we helped you improving your mood and getting rid of your depression.