Depression is a chronic feeling of emptiness, sadness, or inability to feel pleasure that may appear to happen for no apparent reason. It is distinct from grief and other emotions. It is a mood disorder that causes persistent feelings of sadness, emptiness, and loss of joy. It is different from the mood fluctuations that people regularly experience as a part of life. If you are struggling with depression, know that you’re not alone, and there are many ways to deal with it and come out full of JOY again.
Here are eight ways to deal with depression and come out full of JOY again.
- Build a support system: Depression can be a very isolating experience, but it is important to remember that you are not alone. Building a support system of friends, family members, or support groups can help you feel less alone and more connected to the world. Talking about your feelings with others can help you process them and receive support and guidance when needed.
- Do something you enjoy: Try to push back and do something you love, something that’s pleasurable or meaningful. It could be playing an instrument, painting, hiking, or biking. The byproduct of engaging in meaningful activities can be a lift in your mood or energy, which can further motivate you to continue engaging in practical activities that help navigate symptoms.
- Try Something New: When you do the same thing day after day, you use the same parts of your brain. Research shows doing new things can improve your overall well-being and strengthen your social relationships. To see these benefits, consider trying a new sport, taking a creative class, or learning a new cooking technique or recipe.
- Challenge negative thoughts: Negative thoughts are common in people with depression. These thoughts can become ceaseless and contribute to the cycle of depression. Challenging negative thoughts with positive affirmations can help break the cycle and improve your mood. Writing down your negative thoughts and then challenging them with evidence-based positive thoughts can help change your perspective.
- You can also use this as a way to practice gratitude: Research shows gratitude can have lasting positive effects on your overall mental health. What’s more, writing down your gratitude and notes to others can be particularly meaningful.
- Get active: Exercise is a powerful tool in the fight against depression. It releases endorphins, which are the body’s natural mood boosters. Regular physical activity can improve your mood, reduce stress and anxiety, and increase your overall well-being. It doesn’t have to be a high-intensity workout; even a short walk outside can have significant benefits.
- Set realistic goals: Setting small, achievable goals can help you feel a sense of accomplishment and boost your mood. Start with something simple, such as making your bed every morning, and gradually increase the difficulty of your goals as you feel more confident.
- Seek professional help: The first step in dealing with depression is to seek professional help. A mental health professional, such as a psychiatrist, psychologist, or therapist, can provide you with the tools and support you need to overcome your depression. They can help you understand the root causes of your depression, develop coping strategies, and provide you with the necessary medications.
In conclusion, depression can be a challenging and overwhelming experience, but it is treatable. Seek professional help, build a support system, get active, practice self-care, challenge negative thoughts, and set realistic goals. With the right tools and support, you can come out of depression feeling full of joy again. Remember to be patient and kind to yourself throughout the process, and celebrate each small victory along the way.
