More than 13 million Americans experience a depressive disorder each year, according to the University of Texas at Dallas (UTD). Recovering from this illness can be difficult because the most helpful changes are often the hardest to make. HelpGuide explains, however, that taking things day by day and putting more energy into your recovery brings you a greater return in the end.
Talk to Friends and Family
Isolating yourself from those you love and trust only worsens your depression, increasing your feelings of loneliness. To overcome this, share your feelings with close friends and family members you trust. Doing this allows them to support you through one of the toughest times in your life, according to HelpGuide.
Participate in Social Events
HelpGuide, UTD and the National Institute of Mental Health (NIMH) all agree that participating in social events or hobbies you once enjoyed will gradually help you feel happier and more energetic as you make more time for fun activities. Not only will these activities ease your feelings of isolation, it will help the recovery process, according to HelpGuide. Whether you attend a movie with your friends, go to a ballgame or take a hike through the woods, surrounding yourself with people rather than being alone is beneficial to your recovery process.
Practice Deep Breathing
Deep breathing is a relaxation technique that is easy to do. It is something that can be done anywhere, whenever you feel stress or anxiety begin. HelpGuide states that relaxation techniques such as this help relieve the symptoms of depression while boosting feelings of joy.
For this technique to be effective, your breaths need to come from deep within the abdomen--this allows you to receive as much fresh air from your lungs as possible while inhaling more oxygen. The more oxygen you get, the less tense and anxious you feel, according to HelpGuide.
To do it, sit up straight with one hand on your chest and the other on your stomach. As you breathe in through your nose, you should feel your stomach rise while your chest barely moves. Exhaling should occur through your mouth, and as you push as much air as possible out, you should feel your stomach muscles contract. Again, the hand on your stomach should move while the hand on your chest should remain fairly still. Continue breathing in through your nose and out through your mouth as many times as you need until relaxation occurs.
Write in a Journal
Depression is an illness based on negative thoughts. To combat this, keep a journal and write all of the negative thoughts you have. Once you have done this, go back through and replace every negative thought with a positive one. While this may not be easy in the beginning, the more you force yourself to do it, the easier it will become.
Eat Healthier
The UTD recommends eating a healthier diet and removing junk food, alcohol and caffeine from your daily intake, because they can cause mood swings. Instead, eat more complex carbohydrates such as whole grain breads, brown rice and bananas, which can increase your level of serotonin--the brain chemical that may be responsible for the symptoms of depression.
HelpGuide suggests eating breakfast every morning and eating every three to four hours, which can help you feel less tired and irritable, two of the symptoms of depression. In addition, boost your B vitamins. HelpGuide explains that deficiencies in both folic acid and vitamin B12 can trigger depression. Either eat more citrus fruits and leafy green vegetables, or take a vitamin B supplement.
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