Life is full of peaks and valleys. It can always affect you: depression. Depression comes in different forms. I will not discuss the severe forms of depression (read the warning signs in this article), but I will now focus on the mild form. To the “I don’t feel like it” moods and the “I wish I could just stay in bed” days. Because for these tired phases there are simple tips and tricks that can help you get out of the pit again.
Tip 1: Don’t take yourself so seriously
Benjamin Franklin said: The only things you can’t run away from in life are death and paying taxes. He has forgotten one thing: sadness. No one can escape sadness either. Everyone is sad sometimes in their life. Dare to admit to your sadness and not be ashamed of it. However, also try to put it into perspective for yourself. Sometimes in depression you can become sad about things that are actually not that bad at all. Don’t be sad because you are sad. Self-pity won’t get you anywhere. Keep in mind that this difficult time will pass.
Tip 2: Go do something
Don’t sit at home on the couch, lost in thought. This will not get you any further, but you will continue to go around in the same circle. Go do something! What you’re going to do doesn’t even matter that much, as long as you get active. Go for a walk in the forest; grab your bike and go to the market or visit an old friend. Everything is fine, as long as you don’t sit at home in front of the TV.
Tip 3: What do you enjoy?
When you are depressed you often don’t feel like doing anything. You probably read tip 2 quickly and thought pfff, I don’t need that at all! What is tip 3? This tip is intended for you.
Write a list of activities that you normally enjoy. Okay, if you don’t feel like doing anything, nothing sounds fun to do. However, if you have your list of activities in front of you, just pick 1 point and go do it. You will see, if you do it, you will secretly enjoy it after a while.
Tip 4: Talk about it
Vent your heart to someone you trust. It’s not about asking for tips or having the person you’re talking to give their opinion; it’s just about being able to tell your story. You will see that this is very liberating.
Tip 5: Dare to cry
When you feel the tears welling up, let them flow. Don’t be ashamed of your tears. Crying is relief, especially if you know why you are crying.
Tip 6: Analyze your situation
Sit down and calmly think about why you feel so bad. If you know the cause, you are one step closer to the solution.
Tip 7: Learn to give up
As a child, you probably already formed an ideal image of what your life should look like. Even later in life you have set certain goals for yourself and you have dreams that you want to make come true. Unfortunately, not everything is feasible. You have to learn to accept that.
Those who continually try to achieve unrealistic goals will become depressed in the short or long term because they do not succeed. If something doesn’t work out, tell yourself: I tried my best , but it doesn’t work, and then stop trying to achieve this unrealistic goal. This doesn’t have to give you a bad conscience or a feeling of failure. Every person has a limit.
Tip 8: Exercise
Numerous studies have proven that exercise can help against depression. If you already exercise regularly; Then feel free to indulge yourself for once! Exercise is an excellent method to stop mental unrest.
Tip 9: Start painting
Fight your bad mood by turning it into art. Record how you feel. It doesn’t have to be beautiful or perfect. Just try to express your feelings in colors and shapes. Use colors for certain feelings such as: red for anger, black for sadness, gray for fear, etc. You will be amazed at what you can do.
Tip 10: Relax
Nowadays everyone is in a hurry, everything has to be done quickly and precisely. This often causes stress. Long-term stress is often followed by depression. Try to break the cycle of stress and fatigue by taking time for yourself. Take a day off, sleep in, take a soothing bath, read a good book and, above all, be selfish for once! Do what YOU want and not what someone else wants you to do.
Tip 11: Wait
Wait before making important decisions. If you don’t feel well, your mind is off. Your emotions can quickly take over when you have to decide something. Therefore, postpone important decisions before you make the wrong one.
Tip 12: Stay nice
When you have depression, you often become grumpy. However, don’t try to take this out on others; stay nice! Action produces reaction. The last thing you need right now is others reacting grumpily back to you.
Tip 13: Don’t buy
Don’t go shopping to feel better. Even if a new purchase makes you feel better for a moment; When you look at your bill at the end of the month, you will quickly stop laughing.
Tip 14: Leave the refrigerator closed
People often start snacking when they feel depressed. This will briefly give you a full and satisfied feeling, but as soon as the pounds arrive you will start to feel sorry and perhaps even a new depression. Prevention is better than cure. If you find yourself wanting to snack, go for a walk outside. Far away from the refrigerator.
Tip 15: Eat healthy
Nutrition controls more than you think. A healthy body is the basis for a healthy mind. You especially need vitamin B and various amino acids.
Warning signs
If you feel really unhappy and this feeling persists even though you have followed all the tips, see your doctor.
Doctors from the National Institute for Mental Health recommend professional help if 4 or more of the following symptoms persist for more than 2 weeks:
- Persistent sadness, anxiety, or feeling of emptiness
- Feeling of helplessness and/or pessimism
- Feelings of guilt
- Disinterest in daily activities, including sex
- Sleep disorders
- Eating disorders
- Tiredness and/or the feeling that life is passing you by
- Thoughts of death, suicide or attempted suicide
- Restlessness and confusion
- Concentration disorder
- Indecisiveness and/or forgetfulness