Depression is a psychological condition induced by a hormonal or chemical imbalance in the brain and body. It is sometimes caused by biological factors. However, most of the time it is caused by negative thought patterns and traumatic experiences such as the death of a loved one, low self-esteem, negative thinking and rumination, and so on. Depression has both psychological and biological components. During a depressive episode, the brain does not create enough serotonin, also known as the happy chemical, dopamine, the focus-producing brain chemical, and endorphin, the feel-good neurotransmitter. As a result, symptoms of depression include constant exhaustion, chronic sadness, difficulty to complete tasks, frequent mood fluctuations, inability to enjoy activities once enjoyable, and so on.
Around 33% of people will experience depression at some point in their lives. Depression is a real condition. It is a mental illness that affects a person’s productivity and enjoyment in life. If not treated properly, it can worsen and become a disability. Physiological methods of reducing depression include taking medication, eating nutritious meals, seeking medical attention, and so forth. The goal of this article is to address some psychologically backed steps to reduce depressive symptoms. If you feel like your depression is going out of hand, and it is affecting your day to day activities. You must consult a trained professional in the field.
However, today we will explore some psychological methods to assist minimize Depressive symptoms:
Accept your situation.
A great deal of individuals are unrealistic. They attempt to disprove whatever faults they may have. This worsens their problems even further. You can’t avoid your problems unless you solve them. Instead, accept your fate and situation and move on. Although this won’t dramatically fix your depression. This step will allow you to accept that you have depression, and there is nothing wrong with it, and you can take initiations to reduce the symptoms.
This step is very important. Because during depressive episode a person might feel unfulfilled, unproductive, and mentally exhausted. When you accept the fact that your depression is causing the issue, and gradually taking appropriate measure will address the issue to resolve. This will make things much easier.
After that, you may take various step. Such as consulting a professional, learning more about mental illness and remedies to resolve it, etc.
Renew your thoughts pattern
If you have Depression or know someone who does, they are more prone to have unpleasant thoughts and desires. Depression changes brain wirings, which is why a sad person can’t stay happy and is continually preoccupied with undesirable thoughts and wishes. It additionally contributes to low self-esteem, low confidence, low productivity, and a diminished capacity to live a normal, and healthy life. Although it is difficult for a sad individual to overcome these notions. However, those happy thoughts might be replaced with negative thoughts. As a result, if you have negative ideas, strive to replace them with good ones. Your brain believes what was said. So, if you strive to think positively and have good intentions. It will come in handy in that situation.
But the thing is, your brain won’t change overnight. Depressive symptoms such as negative self-image, rumination can change the structure of brain. So, when you fill your mind with more positive thoughts, gratitude, positive expression, to see noticeable affect you should wait for some moments. It may take 6 weeks to 6 months for brain to change.
What you can do is practicing positive thoughts, affirmations, and gratitude on regular basis until it becomes a habit. It will tremendously help you in the long run. Also depressed individuals might have subconscious thought pattern which is negatively influenced. Practices may help your subconscious mind adopt more positive thoughts and feelings. Some example of practicing positive thoughts and affirmations are given below:
- I accept that I’m depressed, and I am healing gradually.
- Everything will become better.
- I am embracing positive energy, and I don’t care what mind negative mind say.
- I, unconditionally, love myself.
- I am healing and recharging each day and every day.
- I express love and gratitude for my life.
When you regularly practice these types of realistic positive thoughts. You will notice your brain will adopt more of these positive statement as time goes on. Consistency is the key. So, keep practicing.
Express gratitude
People are concerned with what they don’t have while failing to exhibit gratitude for what they do have. That is why more individuals are unhappy and unsatisfied. You will not receive everything you want right now. But that doesn’t imply you should be unsatisfied with materials you don’t have. You can work towards it in realistic ways. However, you should always be grateful for what you have. Gratitude is a great psychological and spiritual tool for staying positive and healthy.
Mindfulness practices
Since ancient times, people have used many types of mindfulness religious practices to strengthen their spirituality. Which, by the way, provided them with no means of subsistence or civilization, but they were spiritually involved. That is why people were less depressed at the time. However, as civilization evolved and technology improved, people grew less spiritual. They made no attempt to comprehend their inner self’s thirst. As a result, more and more people are becoming spiritually thirsty these days.
The goal of so-called spiritual or mindfulness practices is to recharge and reboot the brain. Our mind may become exhausted. Practicing mindfulness practices on regular basis may help us detox our brain. You do not need to become religious. Simply practice mindfulness meditation for 10-30 minutes every day. Sit in a quiet and comfortable spot, close your eyes, take long breaths, and observe your thoughts without entertaining them. This is how you should practice till you go deep. You can find many verified materials on internet to learn more about mindfulness practices. You can adopt different types of meditation practices and yoga. To see a noticeable and long-lasting effect, try to meditate on regular basis for at least 6 weeks.
Do enjoyable activities
We came here to have fun. Essentially, science and technology have advanced solely for the sake of human comfort. Entertainment industries are growing in size just to entertain other people. So, try to engage in some fun activities such as traveling, watching movies or cartoons, participating in sports, going on outings with friends, joining a gym, getting regular exercise, laughing, snuggling, and playing with a pet.
Remember that entertainments are short term pleasure to keep your mind diverted from negative thoughts. It is not a long-term solution. Compared to digital entertainments such as T.V or video games, best sort of enjoyable activities which has long-lasting health benefits, such as travelling, petting a pet, social activities etc.
The goal of enjoyment is to bring more enjoyment in life while reducing monotony. Monotony can badly affect a person’s mental state.
Have purpose in life
When our life and actions are fueled by purpose, and meaningful activities. Automatically we may feel more vitality, and energy in our life. As a human, you and I both have duties in this life. Such as bills to pay, self-responsibility, family and friends, career and education etc.
When you value purpose in life, such a specific career goal or education. And when you value some basic elements of human tendency such as desire to form healthy relationships, investing in career and education, investing time in hobbies, etc. You will notice you have more positive thoughts in your life. And this adaptation of purpose in your life will fuel your mind. As your mind is chasing meaningful activities. It will have more energy, and less negative thoughts and feelings.
Maintain routines and schedule in your life
Depression alters our circadian rhythm, or biological clock. That is why you may feel screwed up, unable to wake or sleep and do tasks. Maintain a routine and make a to-do list on paper to tackle this difficulty. If possible, get a job. Furthermore, get up early and expose your body and eyes to the morning sun. Getting some early morning sunlight will assist you in rewiring your circadian cycle.
Take your time
It does not vanish overnight. It will take time. Everything requires time. Even during the recovery phrases mood fluctuations are normal. It doesn’t mean you are not becoming better.
The main sign that you are healing is that, although you will notice mood fluctuations. But as time goes by, the severity and intensity of mood swings will be less, and you will recovery more quickly.
