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How To Manage Depression: Self-Help Guide

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Living with depression can cause many problems, with the effects ranging from mental anguish, to more tangent effects like lethargy, headaches, and back pain. Before you consider a doctor's visit, realize that feeling negative from time to time is a normal part of life. Emotional and mental fluctuations are normal. However, depression is usually an extended period of melancholy, with the inability to experience pleasure, as well as the intermittent thoughts of suicide and increased alcohol or drug use. There are several techniques you can use if you are living with depression.

Living with depression and negative thoughts

Catch yourself whenever you are thinking negative thoughts, and reinforce positive thinking. This might not be an easy task when living with depression, but it is a skill that can be particularly effective at the onset of depression. Practice positive affirmation by repeating a positive phrase to yourself on a regular basis. Giving yourself credit and believing that you can succeed in personal endeavors will manifest in positive thinking, helping to alleviate negative thinking that can cause depression.

Living with depression can make you feel confused and overwhelmed. Writing down your feelings into a journal can help you make sense of emotional upswings. Self-therapy and self-reflection are very successful techniques for managing depression. Dig deep into your mind and write down the things that might be causing your depression. Do this every night, or whenever you are having a manic episode. Journals can also be shared with a trusted friend or family member who can help you decipher your feelings. Journals can also help a therapist to understand your emotions as well.

Living with depression and exercise

Take care of yourself and include exercise into your everyday life. Living with depression can make you feel lethargic. However, try to force yourself to exercise on a regular basis. Studies have shown that exercise increases endorphin levels, contributing to a more positive thinking process. Aim for eight hours of sleep per night, try to enjoy natural sunlight as much as possible, practice relaxation techniques, and exercise on a regular basis to lessen the burden of living with depression. Remember, try to aim for 30 minutes of some sort of cardiovascular exercise to enjoy the mood-boosting benefits.

There are also foods that can help you manage your mood, with some even being able to increase positive thoughts. Foods that are rich in omega 3 fatty acids like fish and nuts are known to be mood-boosting. When living with depression, it is important to fill your plate with antioxidant-rich foods. Sources of beta carotene, vitamin C, and vitamin E can all help you cope with melancholic thoughts.

Living with depression conclusions

Living with depression can be overwhelming at times. Be weary as to when you might need additional, professional help. If manic, depressive thoughts are occurring on a regular basis regardless of your best efforts of thwarting them, then visit a psychiatrist that has a specialization on depression. If seeking professional help, it is best to include these self-help tips in conjunction with psychiatric instruction. Living with depression and curing yourself of depressive thoughts will require a comprehensive attack.



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