People tend to be more vocal and conscious about their physical pain than their psychological suffering. Emotional pain and depression are less visible, less dramatic, and less talked about than physical pain. For example, it is easier to say ‘My tooth is aching’ than ‘My heart is broken, or ‘I am depressed.’
According to WHO, depression is a widespread ailment that affects 3.8 percent of the world’s population, with 5.0 percent of adults and 5.7 percent of persons over 60 years. Around 280 million people worldwide suffer from depression.
Research shows that mental pain, especially depression and anxiety, is more severe than physical pain. Depression drains your energy and disrupts every aspect of your life. Prolonged periods of depression can even lead to suicidal attempts.
Therefore, getting out of depression and living everyday life is pertinent. We have chalked out the seven best ways to assist you in getting out of depression.
Focus on Better Things
The demon of depression draws your attention to all the sufferings, worries, and negativities in your life. It makes you consider the worst-case scenarios and the negative aspects of every situation. However, you must use your willpower and a positive mentality to defeat this demon.
It would be best if you remembered that life is not linear. Instead, it oscillates between periods of happiness and suffering. Some days are challenging, while others are not. Therefore, focus on all the good moments and blessings you have enjoyed in your low times.
Furthermore, focus on things that went right instead of wrong. Direct your thoughts towards positive aspects. Extract lessons and move forward. As it is rightly said:
“That is all I want in life: for this pain to seem purposeful.”
Avoid triggers (such as movies, news, social media, people, etc.). If you cannot prevent them, reduce the encounter.
Forget about the past because you cannot change it. Accept and live in the present because this is all that matters. Additionally, you have not lost tomorrow. Hence, you cannot ruin your whole life because of a moment or event. Remind yourself that the future holds bundles of joy for you.
Thoughts like ‘I am dumb,’ ‘I have no right to exist or carry on the life,’ ‘I am a failure,’ and ‘Nobody likes me’ are expected during the depression. But you need not believe everything you think.
Instead, seek good in yourself. Be kind to yourself. No one knows your struggles. No one could have been able to walk in your shoes. Therefore, embrace yourself. Give yourself a gentle and caring pat for enduring so much in life and still moving forward. Readout loud:
“I matter, and I love myself for who I am. I am bent but not broken. I am scared but not disfigured. I am sad, but not hopeless. I am tired, but not powerless. I am angry, but not bitter. I am depressed, but not giving up.”
Additionally, you can consult self-help books, apps, courses, and much more. These will assist you in changing your unhealthy thinking patterns and channel your energy in the right direction.
Do Meditation and Exercise
Physical activity and exercise do wonder in relieving depression. Various researches have proved that physical activity acts as an anti-depressant. Exercise boosts mental and physical health. It breaks down stress hormones like cortisol and releases happy hormones like endorphins.
Therefore, exercise even if it’s toiling initially. You can start with just 10 minutes of walk every day.
Make a wellness toolbox.
Compose a list of activities that make you feel happy and pleasant. For example:
- Listening to music
- Spending time in nature
These activities will engage your mind in something fruitful.
Figure 1: Percentage of respondents worldwide who found select approaches helpful in alleviating anxiety or depression as of 2020
Set short-term and daily goals
Depression makes you feel like you cannot do anything. You have to defeat this numbness. Get back on track by setting short-term goals. Don’t burden yourself. Set goals that are:
These short-term goals will enable you to kick start your routine work.
Don’t confine yourself to the four walls of a room. Isolation increases anxiety and depression.
Instead, socialize. Meet people who lift and cheer you up. Talk to the person whom you trust. Share all your worries. This content will lighten your heart. Also, communication helps you to find out ways for solving the problem.
In a nutshell, getting out of depression is difficult but not impossible. All it requires is your willpower and determination. Moreover, exercise, self-love, mediation, and socialization assist in normalizing the routine and getting back on track.
You can also take a look at our other informative blogs.