The feeling of constant sadness can sometimes weigh you down to a level where you start feeling a sense of emptiness that takes over your demeanour. It suddenly becomes impossible to get out of bed. The simplest tasks seem the most insurmountable, and socializing feels like a task. If you have been feeling isolated lately, and convinced that your negative thoughts are taking over your sense of clarity, you may be suffering from depression. It may be described as the feeling of constant sadness that makes it hard for you to do your day-to-day tasks and enjoy. While there is no alternative to medical care, there are some ways that can help you overcome depression.

What is depression?

Also known as depressive disorder, depression is a mental disorder that refers to a depressed mood that lasts very long or loss of pleasure or interest in activities for long periods of time, as per the data by the World Health Organization (WHO). Many people confuse depression with sadness but they are different. While depression is very common, it is different from regular mood changes and feelings about everyday life. People who have experienced trauma or a life changing incident are more likely to suffer from depression.

Depression is a constant feeling of sadness that does not go away. Image courtesy: Adobe Stock

As per the same report, depression affect 5 percent of adults around the globe, with women at a higher risk of developing the condition. Over 10 percent of pregnant women who have given birth develop depression. If left untreated, depression can increase the risk of suicide in patients, as per WHO.

Symptoms of depression

To avoid depression, you need to know if you have the symptoms of the condition. Here are the most common symptoms of depression to look out for:

• Inability to concentrate
• Feeling of excessive guilt
• Low self-worth
• Suicidal thoughts
• Changes in appetite
• Sudden changes in weight
• Feeling tired
• Low energy
• Irritability
• Anxiety
• Hopelessness
• Mood swings

If you or anyone around you experiences these symptoms, connect with your healthcare provider to know the best course of treatment for you.

How to overcome depression?

Here are some tips from Psychiatrist Dr Santosh Bangar to know how to overcome depression:

1. Accept help

Having depression often feels like carrying extra baggage of emotions and endless worries. It can affect every aspect of your life and a simple task may feel like a mountain . To overcome depression, one has to be committed and regular with various treatment modalities. It is crucial to understand that coping with depression shouldn’t be avoided , but you should face it bravely. Acceptance of the condition is the first key step in overcoming it. One can incorporate changes in daily lifestyle to effectively deal on on your own.

2. Stick to your schedule

While going through hard times like depression one may often feel exhausted and drained to get back to their daily routine. This can also work as a distraction and keep you engaged. This is really helpful for you if you are someone who gets stuck in the whirlwind of negative thoughts. You can simple create a schedule that includes regular activities to help you provide a sense of purpose and stability in your life, which otherwise may seem off in your daily life.

3. Don't dwell on the negatives

Depression is a condition that makes you think of negative things, but you have to find it in yourself to focus on the positives. Depression can often make you complain, blame, and feel pessimistic and do not let it get to you. Talk to your friends and family about how you feel and connect with them to get some understanding. Having a support system can help you connected and comfortable.

4. Appreciate yourself

When you are depressed you often have this hate-or-love relationship with yourself. Every tiny step you take towards overcoming depression should be recognized and appreciated. and treated as a small victory. It is important to remind yourself that there you can still be grateful and happy while dealing with this situation. This can be achieved through everyday acts like treating yourself to a coffee date, a long walk on a sunny day, or watching your favorite movie.

5. Set realistic goals

People often set unrealistic goals which are hard to accomplish. This can be arduous for people suffering from depression. This can worsen your mental load and aggravate your symptoms. Instead, try setting realistic and simple goals that can provide you with a sense of satisfaction and accomplishment.

6. Do something you love

Doing something you love can work wonders in overcoming depression blues. It can be anything such as doodling, reading books, crocheting, baking cookies or pastries, journaling or as simple as scheduling an appointment to a therapist. These activities can be a mood buster while elevating your symptoms.

7. Leading a healthy lifestyle

Take regular exercise, eat a healthy and balanced diet, quit smoking and reduce alcohol consumption. Adequate sleep of 7-8 hours is crucial to overall health. Practicing self-care habits will help release endorphins and enhance mood, which will help you manage the symptoms of depression.

Exercise every day to manage the symptoms of depression. Image courtesy: Freepik

8. Avoid isolation

Even though feeling depressed may make you feel like you want to live alone but make an effort to maintain social interactions. Most of the times you may not feel like it but you should give it a try and stay connected to your loved ones as much as you can. Not only will it help you feel better but may also help you overcome depression.

These tips can help you overcome depression only if you make the effort and consult a mental health expert who can give you the right advise and medical help.

Read Also: 5 quick and easy morning self-care rituals for a positive start to your day