How To Overcome Depression


How To Overcome Depression

Depression is a disorder of our state of mind that presents a sadness, grief or permanent anguish.

All people tend to feel sadness or grief on some occasions such as when we are dismissed from work, but these feelings are usually transient and eventually diminish their level or disappear altogether, usually causing no long-term emotional damage term. We speak of depression when these feelings are continuous and severe and negatively affect our physical and mental state, self-esteem, alter our habits and behaviours, limit our physical activity, diminish work performance and interfere in all our relationships.
Act It is essential to overcome a stage of discouragement and loss of interest in things to perform activities that make you feel better . While it is true, that when you are depressed you do not feel like it or do not think that doing activities serves you at all, however, the execution of activities allows you to increase your level of physical and mental energy, to defocus the mind of negative thoughts and obsessive thoughts. put to the test and refute the negative thoughts.

The practice is that you select a group of activities that, before entering into crisis, generated interest and enthusiasm. For example, if before depressing you liked to practice some type of sport, now you should propose to recover that activity, even if it is in a reduced way.

Find a solution and leave the problems behind. Proposing to change things and get out of the routine will help you out of depression, do not waste time locked in your problems and get active, establish what things you want to change, what alternatives exist for it, assess the positive and negative consequences of each of them and choose the one that is easiest and most positive for you, take a note on a piece of paper and check it out every day so you do not forget it.

Positive Your Thoughts This practice is the most used by psychologists of cognitive-behavioural orientation. It consists of learning how to identify negative thoughts, which tend to be automatic and semi-unconscious. They are usually brief and very toxic, for example, "I am stupid", "I will never get better", "everyone gets what I am unable", etc.

Once identified you must learn to replace them with other thoughts that are realistic, logical, rational and positive. For example, if I've done something wrong, instead of thinking "I'm stupid," I'll learn to tell myself, "Making a mistake does not mean I'm stupid." In order to carry out this work correctly, you must record your negative thoughts and change, also in writing, to realistic and positive thoughts.

Relax The relaxation exercises relax all body parts removing muscle tension and producing a pleasant pleasure, help you sleep better and provide a quality rest what makes us more energy to face the day to day, this is achieved increasing the self-esteem and decrease the level of depression.


Develop Your Self-Esteem Psychologists have clear that self-esteem is mental health what an immune system resistant to the physical body. With a good level of self-esteem, it becomes very difficult for depression to develop. Self-esteem is supported by good self-support, where we value ourselves and tolerate our faults.

The fundamental practice for developing self-esteem is the identification and elimination of self-critical thoughts. The biggest enemy of you is yourself, particularly when you attack with critical thoughts. You have to learn to speak to yourself in a respectful way by giving yourself the value you have just for being a person. Treating yourself well, like a good father who transmits your affection, support and appreciation, is key to developing your self-esteem.

Accept Reality As it is, even if it produces pain and helplessness if you never accept it, you will not find happiness and the state of tranquillity you seek. Do not waste your valuable time in forcing reality or regretting it.

Breathe well Many of the symptoms of depression are due to bad breath, usually fast and shallow, so we must worry about breathing properly just like we do for healthy eating and good sleep.

Develop Your Emotional Intelligence Knowing how to accept and tolerate different emotional states, even if they are negative, will be one of the best advantages you can count on in life. If you have anxiety, sadness, fear or anger and you can "control" without these emotions overflowing, you will be a person with a good capacity for self-control. And of course, if you know how to tolerate and accept negative emotions, you can have a greater capacity to enjoy positive ones.

Dedicate Yourself Time Take at least 30 minutes a day to do the things that truly make you feel good, read, run, write, crafts, etc. The objective of this exercise is to disconnect the mind from worries and see things more clearly.

Facing The Situations It is frequent in the work of psychologists to care for people with a high level of avoidance. That is, fleeing from situations that involve a high level of discomfort: a subject that has been suspended several times, a meeting with people who make me feel insecure, a person who attracts me but who I think can reject me, the commitment in a couple relationship, etc.

Avoidance is a defence mechanism that "protects" in the short term of not experiencing fear or anxiety, but that in the medium term ruins the achievements in life since any objective that supposes a certain degree of fear is avoided and thus frustrated. It is evident that depression is nourished by avoidance.

Learn To Meditate In recent years there has been a multiplication of research by psychologists on the effectiveness of the practice of meditation or mindfulness (mindfulness). Its effects are very valuable for the treatment of anxiety, obsessiveness, relapses of the depressive type, psychosomatic diseases, and in general for the development of the capacity for acceptance and tolerance of both physical pain and any type of emotional discomfort.

Come Out Of Yourself Observe yourself, this is an excellent exercise to realize that we are not in accord with reality, that we exaggerate things and blur our own vision of things. Stand in front of a mirror and watch yourself, what you see is real and what you feel is the fruit of your imagination.

Do Not Isolate Yourself When we feel bad we tend to isolate ourselves from the world but this only makes things worse. Participate in activities with other people, you will increase self-esteem and self-confidence.

Types of Depression

• Severe depressive disorder, characterized by symptoms that incapacitate the person suffering from it to perform daily activities such as working, sleeping or even eating. It usually lasts several years or even for life.



• Dysthymic disorder, characterized by long-lasting symptoms that, although less severe, prevent the development of a normal life.

• Postpartum depression is diagnosed when a woman who has given birth undergoes an episode of depression within the first month after delivery.

• Seasonal affective disorder, characterized by the appearance of depressive symptoms during the winter months where the days are shorter and the hours of sun decrease. Depression improves or disappears during spring and summer.

• Bipolar disorder, characterized by cyclical changes in mood, ranging from very high moods to very low moods such as depression.

Causes of Depression

Low self-esteem, sudden outbursts of anger and lack of pleasure in activities that previously made us feel happy are some causes that could lead to a depressive disorder.

Other causes can be alcoholism or drug addiction, the death of a relative or acquaintance, chronic stress, a situation of abuse in childhood, contracting a disease, problems sleeping or resting, negative repetitive thoughts, nutritional deficiencies, social isolation, problems work and family or personal problems.

Symptoms of Depression

The symptoms of depression can vary depending on the person and the particular disorder. The most frequent symptoms that appear can be one or several at the same time, they are a continuous sadness or pain that usually is accompanied by a lack of courage and energy, are also frequent symptoms of depression, pessimism, despair, the feeling of continuous guilt , irritability, loss of interest in things that once made us happy, difficulty concentrating and making decisions, headache, stomach pain, suicidal thoughts, sleep disturbances and lack of appetite.

Each person is totally unique and individual, therefore, each person requires a personalized treatment, but in the treatment of depression is essential learning to change negative and self-critical thoughts as well as behavioural activation, the realization of activities that can generate a feeling of satisfaction and control.

"If you don't think your anxiety, depression, sadness and stress impact your physical health, think again. All of these emotions trigger chemical reactions in your body, which can lead to inflammation and a weakened immune system. Learn how to cope, sweet friend. There will always be dark days." 
- Kris Carr

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