Depression is NOT A JOKE
This small step has a big impact
1. Meet yourself where you are
ACCEPT YOUR SELF
-The key to self-treatment for depression is to be open, accepting, and loving toward yourself and what you’re going through.
2. If you need to wallow, wallow — but do so constructively
Suppressing your feelings and emotions may seem like a strategic way to cope with the negative symptoms of depression. But this technique is ultimately unhealthy.
If you’re having a down day, have it. Let yourself feel the emotions — but don’t stay there.Consider writing or journaling about what you’re experiencing. Then, when the feelings lift, write about that, too.Seeing the ebb and flow of depressive symptoms can be instructive for both self-healing and hope.Suppressing your feelings and emotions may seem like a strategic way to cope with the negative symptoms of depression. But this technique is ultimately unhealthy.Seeing the ebb and flow of depressive symptoms can be instructive for both self-healing and hope.
3. Know that today isn’t indicative of tomorrow
Today’s mood, emotions, or thoughts don’t belong to tomorrow.If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you haven’t lost tomorrow’s opportunity to try again.Give yourself the grace to accept that while some days will be difficult, some days will also be great. Try to look forward to tomorrow’s fresh start
4. Assess the parts instead of generalizing the whole
Depression can tinge recollections with negative emotions. You may find yourself focusing on the one thing that went wrong instead of the many things that went right.Try to stop this overgeneralization. Push yourself to recognize the good. If it helps, write down what was happy about the event or day. Then write down what went wrong.Seeing the weight you’re giving to one thing may help you direct your thoughts away from the whole and to the individual pieces that were positive
5. Do the opposite of what the ‘depression voice’ suggests
The negative, irrational voice in your head may talk you out of self-help. However, if you can learn to recognize it, you can learn to replace it. Use logic as a weapon. Address each thought individually as it occurs.If you believe an event won’t be fun or worth your time, say to yourself, “You might be right, but it’ll be better than just sitting here another night.” You may soon see the negative isn’t always realistic.
6. Set attainable goals
A lengthy to-do list may be so weighty that you’d rather do nothing. Instead of compiling a long list of tasks, consider setting one or two smaller goals.
For example:
Don’t clean the house; take the trash out.
Don’t do all the laundry that’s piled up; just sort the piles by color.
Don’t clear out your entire email inbox; just address any time-sensitive messages.
When you’ve done a small thing, set your eyes on another small thing, and then another. This way, you have a list of tangible achievements and not an untouched to-do list
7. Reward your efforts
All goals are worthy of recognition, and all successes are worthy of celebration. When you achieve a goal, do your best to recognize it.You may not feel like celebrating with a cake and confetti, but recognizing your own successes can be a very powerful weapon against depression’s negative weight.The memory of a job well-done may be especially powerful against negative talk and overgeneralization.
8. Do something you enjoy...
Depression can push you to give into your fatigue. It may feel more powerful than happy emotions.Try to push back and do something you love — something that’s relaxing, but energizing. It could be playing an instrument, painting, hiking, or biking.These activities can provide subtle lifts in your mood and energy, which may help you overcome your symptoms.
Unfortunately, in our society no one talk about mental illness, even doctors, they just value physical health, unaware about full health definition.