Depression is comprehensive and is very different from just feeling unhappy. Nowadays, it is very common. Three in five people are suffering from a major depressive stage in their lives. While most of the cases of depression are mild, near about two in ten persons experience a moderate stage of depression.
Depression is a disorder that can be caused by any kind of harm, whether it is financial or personal life tragedy, unhappiness like being rejected by someone or not getting the job that you want. Low motivation, excessive sadness, deficiency of interest in enjoyable things are common symptoms of depression. When it happened, it drains all our hope, energy and makes difficult to take a step that can help us to feel better.
How to deal with depression?
To deal with depression needs severe action but it can be somewhat difficult to take action when you are depressed. Thinking about the things that make you feel better such as spending time with friends or exercising can be impossible or exhausting to put into action.
By adopting the following small but positive steps in the daily routine, one can soon overcome and lift the heavy fog of depression and can find oneself feeling healthier, happier and more hopeful again.
- Always Do Things That Makes You Happy: To beat the depression, you have to do the things that energize or make you feel relax. You can do things like learning how to better manage stress, following a healthy lifestyle, scheduling fun activities into your day and setting limits on what you are able to do. You can also express yourself through music, creativity, art, writing, etc. Take a day trip with friends, colleagues to the ballpark, museum and mountains. For feeling better you can also try:
- Read a good book
- Spend some time in nature
- Watch a funny movie or TV show
- Take care of a few small tasks
- List what you like about yourself
- Do something spontaneous
- Eat Healthy And Depression Fighting Diet: Diet plays a vital role and has a direct impact on what you feel. Try to avoid intake of foods that can adversely affect your mood and brain such as alcohol, caffeine, trans fats, foods with chemical preservatives or hormones such as certain meats. Eat healthy and fresh food that provide Protein, Vitamin and other energy supplements to our body.
- Don’t skip meals.
- Minimize refined carbs and excess sugar in the diet
- Boost your B vitamins.
- Boost your mood with foods rich in omega-3 fatty acids.
- Stay Connected And Reach Out: Support and help play a vital role in beating depression. Stay connected with people, friends and taking part in various social activities can make a world difference in your outlook and mood. Taking initiative is not a sign of weakness and burden to others. Your loved ones always want to help and care about you. And if you do not feel that, build new friendships and ameliorate your network of support.
- Make face time a priority
- Look for support from people who care for and make feel you safe and happy
- Try to indulge in social activities even if you don’t feel like it
- Always find ways to support others
- Connect with a support group for depression
- Get Daily Dose Of Sunlight: Sunlight helps in boosting serotonin levels and can lift your mood. Get outside during daylight hours whenever possible and expose yourself to the Sun for at least 10-15 minutes a day.
- Have a coffee outside, take a walk on lunch break, spend time in gardening or enjoy an al fresco meal.
- Try hiking or playing games like golf with friends. You can also double up the benefits of sunlight by doing exercising outside.
- Exceed the amount of natural light in your workplace or home by opening drapes and blinds and sitting near windows.
- Try using light therapy box, when you live in a little winter sunshine.
- Get Moving: Feeling hopeless is one of the worst symptoms of depression. This feeling can hinder someone to take steps towards combating depression. But exercise is the most powerful fighter as well as an essential tool to cope with it. Also, it has been proved by the research that regular exercise is effective and give relief from depression symptoms. Along with exercise you can also do:
- Challenging and recognizing your critical inner voice
- Engage yourself in an activity like aerobic
- Refusing to punish yourself for feeling bad
- Identifying and feeling your anger
- Can also consult with a therapist
- Always Challenge Negative Thinking: Negative, unrealistic ways of thinking fuel the depression. Depression also puts a negative spin on everything. It also includes your way to see yourself as well as your expectations for the future.
When such kind of thoughts overwhelms you then it’s essential to remember that this is a sign of your depression. So, The trick is to cognize the type of negative thoughts that fuel the depression and replace them with more positive and balanced way of thinking.
When To Get Professional Help?
When you have tried self-help steps and positive lifestyle by yourself but still can’t find any solution for depression then you can seek the professional help. It doesn’t mean that you are weak or mentally disturb. Additional help can sometimes make you feel better and can remove negative thinking from you. It motivates you, give a reason to start a positive life again and can make you enjoy each and everything.
For the people who are suffering from depression, it’s important to have sympathy for yourself and to take various actions to beat this situation. Always keep remembering no matter what your inner critical voice tells you as there are many ways to cope with such situation.
Procrastination is something that everyone does in any state or in any condition. It is a challenge that we all have faced at one point or another. As long as humans have been around, we are struggling with avoiding, delaying and procrastinating on those issues that matter a lot to us. It is like a trap in which many of us fall into. According to many speakers and researchers, about 95% of us procrastinate at some point.
Usually, Procrastination includes negligence of an unpleasant but most important task, in favor of one that is more easier or enjoyable. But, if you procrastinate for a long time, probably you can become disillusioned and de-motivated with our work, that can lead to depression and in extreme cases, you may lose the job.
How to Stop Procrastination
To stop procrastination is a simple matter of exiting the doom loop by having control on your mood. With the help of right and different strategies, you can take the snaffles and make yourself in the mood to get things done. Below are some strategies that can help to make this happen and by following them you can easily stop procrastination.
- Find out why: Procrastination tells you something essential when you are not in the mood to work. It may be something simple like you need to take a break or eat, or it may be something complex like you are not satisfied with your job. Whatever may be the reason, in place of punishing yourself for procrastinating, just take a moment to reflect and find out why you are procrastinating. It may end up being a productive step you to take in winning the task.
- Remove your impediment: Before starting the task, take a moment to think about the things that can become obstacles in your way. Then, evolve a plan to ensure they don’t. For an instance, you received a mail of instructions for a task that you have to do, but if you do nothing related to it, you will repeatedly go back to the inbox to look at them, only to get distracted by other incoming e-mails. In such case, your management plan should be like to get instructions out of inbox before starting work. By planning further, avoid procrastination and maintain your focus. After all, it is harder to get focus than maintain it.
- Work in the right environment: If you do everything right while working in the wrong environment, this can make you transit to procrastination. It means keeping yourself away from electronics, televisions, loud places and friends. This is not works for everyone but you need to exercise regiment by working in that environment that would be right for you.
- Get real: The great way to become discouraged is setting unrealistic goals for your day that gives increment to negative moods and hence fuel procrastination. Always go with the realistic goals to keep things positive that keeps you in the right mood to work.
- Take control of your self-talk: Try to take control of your Inner critic by remembering yourself that “I am not going to procrastinate”, “I will not procrastinate”. But it’s a human nature to avoid thinking of something not to do as our mind attract towards the thing we are trying to avoid. The ultimate way is to shift your attention to something different instead of telling yourself not to procrastinate or think about what you will do and how it’s going to feel to have it done. In this way, your mind gets fix on the action that you want to take in place of the behaviour you are trying to avoid.
ticking now on check boxes on blackboard
Procrastination is the thing that can restrict your potential. It can also reduce morale, disrupt teamwork and even job loss or lead to depression. So it is important to take proactive steps to prevent it. For overcoming procrastination, the initial step is to recognize that you are doing it. Then try to identify the reason behind it and use appropriate techniques to manage and overcome it.
Most of us are familiar with all those captious thoughts that always tell us that we are not good enough, that put a doubt on our goals and weaken our accomplishments. These thoughts could be there to greet us when we first see ourselves in the mirror in the morning. These thoughts might be like, “you are so fat”, “you are unattractive”, “you are a slob, just look at your face, hair, waistline, hips,” and blablabla…
Such inner critic might meet you at the workplace or in any work that you do. In result to this, you may either come under too much pressure, or you will never get everything done, and no one even can notice you and you may just give up on your goal. It is also there to critique your closest relationships. With it, you thought like, “am I the only one whose appearance and disappearance does not matter to anyone.” Or sometimes thought that “he/she does not even love you. No one cares about you.” It will never last. Just don’t be feckless.
From the recent studies, it is clear that every person is divided; the first part of us is self-possessed and goal-directed, while another one is self-denying, self-critical and even self-destructive. Such “anti-selfness” perpetuates a negative thought process that refers to as the “critical inner voice.” A self-criticism is a good thing, but an excess of it leads to backfire, as it tends us to focus on our so-called failures instead of those small ways from which we can improve. Also, the self-trash-talk associated with the higher levels of stress and even depression.
It is fact that women have more inner negative voices than men, it is because we have been socialized not to stand out, so when we search to do so, our inner voice challenges us. But we do not have to live with the sound of this murmuring crow. We can do many things to soften or silence that negative voice. Here are the few tips you can do to manage your inner critic:
- Become Aware Of Its Presence: Try to recognize what your critical inner voice is telling you. Knowing this negative inner voice is the first step to silencing it. Accept that this thought process is distinct from your real point of view. Just keep in mind that your critical inner voice is not a reflection of reality. It is the only viewpoint that you keep on considering based on attitudes and destructive early experiences directed toward you that you have internalized as your own point of view.
- Try The Power Of Positive Thinking: One of the ways that can help you in fighting with your critical inner voice is writing your thoughts in the way of the second person and think positive about yourself. For example, if you think like, “I am unable to get anything right. I’ll never be successful”, so write it as, “You are unable to get anything right. You’ll never be successful”. This result in a change that it will help you to see these negative thoughts as an alien point of view and not as your true statements. You will notice how unfriendly this internal enemy can be.
- Bolster Your Confidence: Make yourself more confident by responding to your inner critic by writing down a more compassionate and realistic evaluation of yourself. Write responses as a first person (I). Then, in reply to a thought like, “You are such an idiot,” you also could write, “I struggle at times, but I am competent and smart in many ways.” This will not only boost your confidence up or build your ego but also make more honest attitude towards yourself.
- Put A Better Spin On Things: Always try to replace the negative critic’s voice with your own inner voice full of confidence. Instead of saying yourself, “I am not organized, I will never get anything done right,” try to make yourself to say, “I am going to get it done…” It may be silly but this positive self-talk wordings reminds you that you are not having low self-esteem and then you can replace your negative voice with own positive thoughts.
- Defy The Inner Critic: Sometimes, there is an awkward situation arises when you feel afraid. For instance, when you are sitting in a meeting, there comes a situation when you feel fearful to raise your hand to speak or ask questions. You may have a fear that what you say will not come out clearly or others will disagree with you. Instead of it, challenge yourself to defy from this negative thought and raise your hands up anyway. The more you do this, the more the inner critic’s voice will fade.
Remember not to act or feel on the directives of your inner critic. Always take those actions that represent your own point of view, what you aim to achieve, who you want to be. Inner critic voice may get louder and louder to tell you to not to take chances or to stay in line. However, separating from, by identifying and acting against destructive thought process, you will definitely grow stronger and bolder, while your inner critic grows weaker.