I'm not close to those who are battling with depression in reality due to the fairly shorter way I've got through it. It's like having a burden that's always on your back, and you need to carry it everywhere you go, making even the simplest tasks feel impossible. On the other hand, I have realized that there is still hope, and self-care is a very potent way to help me deal with depression. So in my book, I want to disclose the importance of this intrinsic part of self-care.
Understanding Depression and the Importance of Self-Care
Depression is not just a one-off sadness. It is a multi-faceted mental health problem that is widespread in society. According to the World Health Organization, the number of people with depression in the world is about 280 million. This is not only a mere statistic but reality where a lot of people are struggling with their daily routine.
Self-medication is far from always-happening case and it is instead a very easy and possible escape from assistance. Nevertheless, alongside the medical help, self-care can be a great help in learning to live with depression. Treating yourself is not selfish, on the contrary, it is a necessary point in the maintenance of our psychological well-being. Imagine it is similar to what the flight attendant tells you before taking off the aircraft - you need to put on your mask first, then you can help the others if you truly want to be of help.
1. Establishing a Consistent Sleep Routine
One of the most immediate things I immediately felt myself experiencing with depression was the toll it took on my sleep quality. Either, I felt even more sleep insufficient or I slept even more. Being consistent about night sleeping time has been a revolutionary thing for me. Let me add the things that I've already tried:
Set an exact bedtime and a wake-up time even during weekends
Create a quiet bedtime routine (like reading a book or taking a warm bath)
Do not use screens up to an hour before going to bed
Keep your sleep environment dim, chilly, and noise-free
Avoid any caffeine and alcohol, especially in the evening
Want to lose weight? Learn to sleep. It might take a long time, but do not give up the idea of living healthily. Both your mind and body will thank you.
2. Nourishing Your Body with a Balanced Diet
It is quite unimaginable the pace at which what we eat impacts us emotionally. I really like to eat fast food on special occasions but I can not help it when I feel a bit sad or down. A balanced diet is one of the main factors that help me to recover from poor mood and rise energy. These are the tricks that I follow:
Eat a lot of fruits, vegetables, and whole grains
Go for the leanest proteins and the healthiest fats to back up the brain's function
Drink lots of water during the whole day to keep your body hydrated
Limit processed foods and sweet snacks that can cause energy crashes
Think about foods which are good for your mood such as salmon, nuts, or dark chocolate
As a general rule, the little modifications in terms of food that we eat create a huge difference in our moods and health perception.
3. Incorporating Regular Exercise
Listen, I understand that when you feel so down you can hardly want to exercise. But believe me, it is highly beneficial for you. Physical exercise is the release of endorphins, natural hormones that improve your mood. A study published in the Journal of Clinical Psychiatry found that regular exercise can be as effective as medication for some people with mild to moderate depression.
Here is a step-by-step plan for you, if you want to start exercising:
Start with something small, for instance, walking just for 10 minutes, to see the effect it has
Find some activities that you like, be it dancing, swimming, or gardening
Try to work out outside the house as often as possible - heat from the sun, and surrounding nature can make you feel happier
Set real objectives and appreciate yourself when you have something to cheer about
Delve into programs, places, or even individuals for your support and motivation
Remember, forward is better than nothing. Be satisfied and applaud even the slightest progress you make.
4. Practicing Mindfulness and Meditation
Mindfulness and meditation have been the two most transformative processes in my life getting over depression. These"озвирки" help you be in the moment and reduce your constant bombardment of unhealthy thoughts. A survey released in JAMA Internal Medicine found out that mindfulness meditation can aid in alleviating anxiety, depression, and pain.
Here's an idea of what you might do to be mindful throughout your daily routine:
Start with a small amount of time dedicated to only quiet reflection or guided meditation for a week
Use the meditation apps like Headspace or Calm for guided meditations
Practice breathing mindfully during the day
Try activities like coloring, knitting, or gardening mindfully
Be kind, it will just take time for you to be able to do this well
The point is not to empty your mind totally but to listen to your ideas without judging them.
5. Connecting with Others
Depression is a disease that can cause you to withdraw from social events because you do not have the energy or motivation to go out and socialize. However, being part of an active support network is very important for emotional health. Just knowing you can lean on someone or when you do that is enough to lessening your stresses and depression. A report published in the Journal of Clinical Psychology illustrated that the more social support the higher the levels of depression patients' cognitive, affective, and behaviorial improvement.
Some ways you can stay close to the people you are close to are:
Communication with friends and family is being done on a regular basis, even if it is just one line of text sent through a text message
Be part of a community of people who have similar struggles if it is impossible to reach out to a loved one who might be far away or feel the same way
Take part in a voluntary activity if you care about the cause
Enroll in a class or attend a club in order to meet new people who have things in common with you
Being honest about how you feel with your loved one
The reason is that you are not required to deal with depression without anyone else's help. Sharing your feelings with others is the first step you can take towards recovery.
6. Creating a Supportive Environment
Equally your mood will likely be influenced by your surroundings. Giving a sense of peace as well as vitality to your space might be just the tonic needed to perk up yourself. Here are some things to think about:
A rid of the excess stuffs sitting around your house. These should be dealt with before as they are known to create clutter and noise in our minds
Choose some plants or bring natural elements
Adopt comical or safe colors that make you feel calm and happy
Find space to relax and rejuvenate
When it is possible, let the sunlight enter the rooms through the windows
Every little thing may add up, as they all count to the biggest thing related to your mood and life - a change coming at a space level.
7. Engaging in Enjoyable Activities
Depression takes away the pleasure of the activities that you used to enjoy. Nevertheless, making efforts to get back into engaging first-time and pastime activities will enhance the positive effect on your mood. This is included in a therapeutic technique called behavioral activation, which has been found to be effective in the treatment of depression.
I suggest you to try the following:
Write down a list of activities that used to be your favorite
Try a creative activity or a new skill
Listen to music or be creative by making a list of songs that give you a feeling of happiness
Feel the air in the countryside or in the forest
Finish the reading of a book or even watch some movie in lighter mood
The most important thing is to keep trying even for the things you used to like the most but currently do not enjoy as much. At least you tried.
8. Practicing Self-Compassion
For me, one of the greatest accomplishments in my life is to take self-love a little more seriously. Delusion is a frequent companion to depression that underpins with the destruction of self-critic. Nonetheless, the concept of self-compassion holds the potential to overturn these ignoble self-defeating thoughts. The scientific literature has affirmed that the practice of self-compassion leads to less depression and anxiety.
Below is a list to help you in gaining self-compassion
Engage in dialogues that are gentle, did you say something negative to yourself?
Non-judgmentally accept your difficulties as they are part of your life.
Employ positive self-talk
Try to write yourself a letter telling you what you like about yourself
Acknowledge your victories, no matter how small they are
Original way is to grant kindness and embrace the difficulties and the environment is much more important by far.
Conclusion: Your Journey to Self-Care
Depression is not something we have an instant cure for, it is still going a long way and self-care practices are what we can all manage applying. It is important to recognize that even though a certain method helped one person it might not help another, so it is important to keep patient with yourself and be kind as you notice what helps you the most.
Here are some practical doable steps to get you started:
Choose one self-care practice, and this week only, to put into practice
Keep a journal, to monitor how the different/best practices impact your mood
Share your self-care aims with a confidant for what will be sure they give you the necessary support
Stay expectant and constant at the same time − efficiency is a macerating process that needs patience
But bear in mind that consulting a professional also behaves as a human energy saver
You are not going through it all alone. Healing depression and finding joy are quite possible with time, patience, and good self-care techniques. Always remember, that you deserve to be supported, and loved during your struggling times.
