how to overcome depression?
Answers
Explanation:
. Meaning: Find small ways to be of service to others.
Find personal meaning by serving something larger than yourself. Remember service doesn’t have to be big to count. Consider this, “Success, like happiness, cannot be pursued; it must ensue… as the unintended side effect of one’s personal dedication to a course greater than oneself.” – Viktor E. Frankl, Man’s Search for Meaning
2. Your goals: Find workable goals that give you a sense of accomplishment.
Most people feel guilty when talking about goals because they set unreasonable or unworkable goals. A goal is workable if it’s:
Something you can control (i.e., it doesn’t depend on others)
Manageable (i.e., not overwhelming)
Realistic for you (not for someone else)
Measurable (i.e., you know whether or not it is done or getting done)
If something goes wrong with your goal, adopt a “what can I learn from this?” attitude (versus a judgmental, “this is why I’m horrible” attitude). Also, be careful when comparing your progress with others. We usually compare our biggest weakness with another person’s biggest strength. This is unfair (and usually not accurate anyhow).
3. Pleasant Events: Schedule pleasant activities or events.
Don’t wait for yourself to be “in the mood.” For example, give yourself permission for a 30-minute “vacation” or schedule a healthy hobby every day. Just remember to do these activities with the right attitude (see Engagement). Also, practice gratitude — take time to notice what went well today, not just what went wrong. Consider keeping a gratitude journal. Know that being grateful for your blessings doesn’t mean you have to discount your problems.
4. Engagement: Stay in the present.
This practice is sometimes called mindfulness. As best you can, during activities try not to be in your head with self-judgment. You may not be able to turn off the self-judgment, but you can notice it and bring yourself gently back to the present. Research shows that people with higher self-compassion also have higher self-worth or self-confidence.
For those who have difficulty with self-compassion or healthy engagement, you can find self-compassion exercises on Kristin D. Neff’s website here. Mindfulness Based Stress reduction courses are also available throughout Utah.
5. Exercise: And, eat right too.
Doing moderate exercise about five times a week (30 minutes a pop) can dramatically help your mood. Moderate exercise is a level of activity where it is difficult to sing from your diaphragm while doing it. Also pay attention to how the type of food or drink you’re eating influences your mood. You don’t have to do fad diets, but anyone will be depressed if they frequently binge on carbs, junk food, and energy drinks. Remember the virtue of moderation.
6. Relationships: Focus on people who lift you up.
Interact frequently with others that bring you up (not people that bring you down). While it’s OK to have some alone time, find a balance and don’t isolate yourself or the depression will linger.
7. Sleep Regularly: Try to keep a regular sleep schedule.
Keep a balance with not too little and not too much sleep. Staying up late one night and then sleeping in excessively the next day is a sure-fire way to feed depression. Also, don’t try to solve problems late at night when your brain is half-asleep.
Answer:
just live alone for some time and meditate this will give you relaxation