Depression – How to overcome quickly
In this article we have discussed symptoms, causes and ways to overcome depression.
First thing is one should not loose hope, believe in himself and find ways to come out of it.
Remember ” God also helps them, those who help themself”.
Depression is a severe and common medical illness that negatively affects the way you think, how you act, and how you feel, but it is treatable.
It can lead to various emotional as well as physical problems and can decrease a person’s ability to function at work and home.
However, depression is curable when you cure it at the right time.
You can overcome depression in various ways, like practicing your desired skills. There are multiple ways to overcome depression, but first, you need to learn what the cause of depression is.
How to calm anxiety to prevent the occurrence of depression
You need to find a way to prevent the anxiety before it hits hard and lets to depression.
There is no proven way that shows that what will cause someone to develop anxiety.
However, you can take some prevention to calm it.
⦁ Get help early:
If you have got that the anxiety has hit you, you better share it with someone. Try to get assistance as early as possible. Share with your best friend or the person you trust most.
⦁ Spend some time out:
Listen to music, practice yoga, get a massage, meditate, or learn some relaxation techniques.
⦁ Eat well-balanced meal:
Well, a balanced meal will help you with your well-balanced mind. Do not skip any meals. Get a proper diet. Avoid junk food. Keep your meals healthy. I have read many articles that says eating banana, peanuts, cashew and drinking milk have very fast impact.
⦁ Limit alcohol:
Do not over-drink. Sometimes during anxiety, people start drinking. However, they need to remember that it will lead to adverse health for you later.
⦁ Get enough sleep:
It is essential to have enough and quality sleep. Do not concentrate on the quantity of sleep but focus on quality. Have enough sleep at night. Do not use any electronic items such as mobile or laptop before sleep.
⦁ Exercise daily:
The exercise will help you to release your mind’s stress. It will create another focus area. So do exercise daily. Make a body goal. Change your focus area. Track the process.
⦁ Take a deep breath:
Breath fully. Inhale and exhale the breath slowly. Whenever you get an anxiety attack, just do full breathing. Practice it repeatedly.
⦁ Talk to Strangers:
Try to have interactions with others. It will boost confidence in your life.
⦁ Get involved:
Take participation in school or college, or any event, Volunteer, or find another way to contribute. In that process, you will talk and interact with someone.
⦁ Be humorous:
Watch comedy shows, stand-up videos. Laugh as possible much as you can.
⦁ Read Books:
Try to read self-help books. Self-help book promotes self-affirmation. It will help in expanding your mindset. Authors share their past experiences in the books. You can learn from them.
⦁ Distract yourself:
In your mobile or laptop, watch motivational movies. Listen to audiobooks, podcasts, or music. Most of the people feel such things interesting while exercising.
⦁ Be patient:
If you have a social anxiety disorder, this means you are suffering it from along. At that time, you will need patience. Have some patience. Things will be normal soon.
Various factors can cause depression, but the main problem is your environment. A few of the significant factors that cause depression includes:-
⦁ History of the family:
There are higher chances of depression if you have a family history of depression for another mood disorder.
⦁ Stressful events:
In your life, there can be several stressful events that can cause depression.
⦁ Economic problem:
For a responsible person in the house, the money problem can also cause depression.
⦁ Loss of a loved one:
A loss of a loved one can also lead to depression.
⦁ Drug use:
A history of any kind of alcoholic or drug-related misuse can affect your risk of depression.
⦁ Low self-esteem or being self-critical: Low self-esteem or being self-critical can lead you to severe depression.
However, in many cases, healthcare providers can tackle what’s the leading cause of depression.
Another most important reason for the cause of depression is anxiety. Let’s see in detail about anxiety, what it is, what its symptoms are, how to avoid it to prevent it from making you get depressed.
What is anxiety?
It is normal to have feelings of worry and nervousness. When you explore a new place or new thing, you often get the feeling like this. Ordinary anxiety is the feeling that comes and goes when you start spending time with the new place or thing.
However, in the case of anxiety disorder, you might feel it happening very usually. Feeling or fear may be with you all the time, and it becomes very intense sometimes. This type of emotion will stop you from doing the thing that you enjoy doing. In a very high level of anxiety it may prevent you from using the elevator, crossing the road, or even going out from home. If you do not treat it, it can become worse.
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| how to overcome depression anxiety fear |
Anxiety disorders are a prevalent form of emotional disturbance. It can affect anyone at any age. According to the research, women are likely to get more affected by anxiety disorder than men.
Here are some types of anxiety disorder:
⦁ Panic disorder: You experience recurring panic attacks at unexpected times in panic disorder. The person who is suffering from panic disorder may live in fear of the next panic attack.
⦁ Phobia: Phobia is something in which a person has a fear of a particular object, situation, or activity.
⦁ Social anxiety disorder: It is a pervasive disorder nowadays. The feeling of getting judged by people in a social situation is known as a social anxiety disorder.
⦁ Illness anxiety disorder: The person, who always feels anxious about the health, may have an illness anxiety disorder.
⦁ Separation anxiety disorder: These are anxiety attacks you feel when being away from the loved ones.
What is social anxiety?
Social anxiety, which is also known as social anxiety disorder, is the feeling of getting judged by the people in any social situation. First of all, it is very reasonable to have social anxiety. You often feel this anxiety when you do something in a social situation for the first time, such as going on a date, giving a presentation, attending a meeting, etc.
It is prevalent but might be destructive if this thing happens every day. It can affect your daily routine, work, school, or other events of your life.
Emotional symptoms of social anxiety disorder
An introvert person may have a social anxiety disorder. Feelings of shyness or discomfort are common symptoms of social anxiety disorder.
Some of the symptoms of social anxiety disorder are mentioned below:
⦁ The feeling of being judged in any social situation
⦁ Worrying about embarrassing yourself
⦁ Intense fear of interacting with strangers
⦁ Fear that people will notice you being nervous
⦁ Avoiding appearing at social gatherings
⦁ Avoiding places where you can be the point of attention
⦁ Expecting the worst possible consequences from the negative experience from past events
⦁ Avoiding participation which requires social skills
Physical symptoms of social anxiety disorder
⦁ To blush
⦁ Fast heartbeat
⦁ Trembling
⦁ Sweating
⦁ Upset stomach
⦁ Trouble catching the breath
⦁ Muscle Tension
⦁ Feeling that mind has gone blank
In Social anxiety disorder, people usually avoid everyday social situations such as:
⦁ Interacting unfamiliar or stranger
⦁ Attending social gatherings
⦁ Going to the office or school
⦁ Starting conversation
⦁ Making eye contact
⦁ Dating
⦁ Entering the occupied room
⦁ Eating when someone is there
⦁ Using public restroom
These are a few common symptoms of social anxiety disorder. These can change over time. These will go long if you do not treat it or find a way to overcome it.
What does depression feel like?
There are several symptoms of depression. Some of the symptoms of depression:-
⦁ Physical well-being like pains, headache, or digestive problems.
⦁ Sleep-related patterns like restless sleep or excessive sleepiness.
⦁ Behavior like loss of interest or no longer finding pleasure in your favorite activities.
⦁ Mood such as anger, anxiety, aggressiveness, anxiousness, and irritability.
⦁ Cognitive abilities like thinking or talking more slowly.
⦁ Emotional well-being like the feeling of incompetence for crying.
⦁ Anxiety about physical and career-related issues.
How to deal with depression?
First, you need to understand the depression is a common problem among the present generation. Therefore, you do not need to overhype the situation. There are many factors that you can be considered to deal with depression. The main medical options are cognitive behavioral therapy (CBT), antidepressant medication, and electroconvulsive therapy can be beneficial in several cases. Let’s have a look at the CBT method in detail:-
Cognitive-behavioral therapy (CBT)
⦁ It helps to control the negative thoughts that lead to losing interest and feeling of worthlessness.
⦁ It assists to re-energize mind and body.
⦁ To overcome the behavioral changes related to poor concentration and thoughts of death.
CBT is beneficial, and an average of 80 people out of 100 find it compelling. Apart from CBT, you can consider the following remedies after consulting your doctor.
⦁ Behavioral strategies,
⦁ Cognitive strategies
⦁ Medication
⦁ Electroconvulsive therapy etc.
How common is depression?
Anxiety disorder or depression is the most common mental illness in the world. Studies have shown that in the US, it has affected 40 million adults under the age of 18 and older. 18.1% of the total population every year is affected by depression. It is a highly treatable disease. Depression develops from a complex set of risk factors.
There are six major types of depression.
⦁ Major depression – This kind of depression can be seen when you lose interest in activities you like to do.
⦁ Persistent depressive disorder – This depression refers that has lasted for at least two years but may not reach the intensity of major depression.
⦁ Bipolar disorder – In this kind of depression, the person who is suffering from depression feels like he is manic.
⦁ Seasonal affective disorder: This type of depression can be seen when days get shorter in the fall and winter.
Depression types unique to women
Perinatal depression: This type of depression includes major and minor depressive episodes that happened during the pregnancy period.
PMDD – It is premenstrual syndrome depression majorly found in women.
How to fix depression?
There are various ways to fix depression apart from therapies. Making good habits can help you to cure depression.
Doing daily physical activity: Daily physical activities include going to the gym, walking every day, and dancing. Make a habit of going to the gym every day or at least walk every day. These physical activities will help your mind to divert from depression to other activities.
Daily meditations: Every morning after waking up, just try to do 10 to 15 minutes of the meditation session.
Eating healthy: – When you do any physical activity, it is essential to consume healthy food. The healthy and clean food will help your mind how to tackle depression
Read Self helps books: Every day, try to read some self-help books. Self-help books help to gain positive thinking and self-affirmation on a high level. It will help to inhale positive thoughts in your mind.
Make good friends: It is highly advisable to change your environment. Always make some good and positive minded friends who will support you at your wrong time.
Make a goal: Make your goal and try to achieve it. Every day does something that will help you to reach your goal.
Get enough sleep: Always try to get quality sleep instead of quantity sleep. In the end, only quality matters start making some changes in your lifestyle, make a schedule, and follow it.
Now let’s see some of the motivations to encourage yourself to do exercises that can assist in getting rid of depression.
Motivation to exercise regularly
There are many benefits to working out or doing any physical activities like yoga and dance. First, it controls your blood pressure. Second, it helps to reduce your stress. Third, it reduces the risk of heart stroke and many more benefits like that.
We must take care of our immune system. By taking care of your body or doing exercise of physical activities daily, you are promoting your immune power. It enhances the count of WBC, white blood cells. Any kind of physical activity helps reducing depression.
Here are a few ways to motivate yourself and others to do exercise and overcome depression
⦁ Everyday wear your workout clothes
When you put on your workout clothes every day, it will be your motivation to do exercise.
⦁ Write post-workout felling
It is one of the powerful techniques to get motivated.
⦁ Remember why you started doing exercise
Whenever you feel low or whenever you think of not doing the workout, always remember why you started doing exercise.
⦁ Try to do group fitness exercise
Try to do group fitness exercise because when you do group exercise with your friends, there are fewer chances of skipping exercise.
⦁ Surround yourself with motivation
Always surround yourself with motivation by putting motivational quotes on your mobile wallpapers for putting motivational lines in your room
⦁ Be a part of every fitness challenge
Be a part of social media, and try to take part in every fitness challenge.
⦁ Take rest days
Do not be harsh on yourself. Take rest one in a week.
⦁ Have cheat meal
You can have a cheat meal after following a strict diet for a week.
How to motivate someone to overcome from depression; a mental health condition
The study shows that working out or any physical activities are very beneficial for your entire body. When you work out, it does not only strengthen your body, but it also increases your mental power and emotional power.
Keeping yourself healthy does not state that you should only concentrate on your physical appearance. Being healthy means you should be fit mentally, emotionally, and physically.
Mental health condition consists of anxiety and depression. When you take part in physical activity, it helps to reduce the anxiety attacks and depression. It will also reduce the chances of heart stroke. When you start doing exercise, it will increase the counts of white blood cells, and it will help to boost your immune system. It will also increase your heartbeat count and help you to burn fat.
People who exercise regularly tend to do the same because it gives them an enormous sense of well being. Exercise is a powerful depression fighter for various reasons. It is an effective way to break the stress cycle. It releases dopamine from your mind.
There are many benefits of doing exercise. As we have mentioned above, that being fit does not mean that you have to look like an athlete. When you exercise, it helps your mental power, emotional power, and also physical power.
When you exercise, you believe you feel a sense of relief. When you will do it daily, it will become your habit, and you will feel more motivated and encouraged. You will see the changes in your body and your lifestyle gradually, and slowly, while being in the process of exercise, you have to keep in mind that it needs patience
Conclusion
In this article, we have covered almost every aspect of depression, which includes the feeling of depression, how to deal with depression, what is common in depression, how anxiety causes depression, how to cure anxiety and depression.
In the end, we want to add that depression is a very common problem. You just need to know how to deal with it and do the activities that you like. Do exercise every day and read a few pages of your favorite book. Take enough sleep and make good friends. Do not worry too much, and do not overthink.