Read the book “Feeling good” by David D. Burns : One of the best depression related book which can help you to get rid of depression or at least help to show the way to overcome the problems. This is not only the Amazon’s best selling e-book but also world’s one of the best self help book to fight against depression. It has been found from five controlled studies which are published in scientific journals that 70% depressed people recovered from depression within four weeks who have read “Feeling Good”. The book is prescribed to patients who are living with depression.
Do Meditation and physical workout (run, push up, chin-up) everyday : Meditation can help you to get rid of depression. You will find inner peace. Do 1 hours meditation at every day. 30 minutes in the morning and 30 minutes in the evening. Do physical workout at every morning. Running, walking, push up helps to cope with depression. Run at least 30 minutes at every morning.
Goal for 8 hours sleep and eat healthy food: Lack of sleep make the mental condition of depressed person worst. Relaxation techniques help to maintain sleeping habit and lack of sleep make the situation worst. So, relaxation techniques before sleeping really helpful for sound sleep. Lay on your bed, close your eyes, take deep breath, stop thinking, observe the breath, imagine you are walking on a beautiful place and feel the nature. Moreover, follow some steps for sound sleep such as set bed time schedule, avoid afternoon nap, avoid alcohol and caffeine before sleeping, shut off tv and switch off smart phones before sleeping. Most importantly, Try to make sure your bedroom is quiet, dark and not too hot or cold which is prerequisite for better sleep. Besides, depression affects our appetite. Some depressed people can’t eat properly and some people can overeat. Take meal regularly, eat plenty of fresh fruits and vegetables. For depressed people, some foods are really essential which have sufficient nutrition include beans and peas, lean beef, low-fat cheese, fish, milk, chicken, eggs, soy products, yogurt and fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna etc.
Never spend time alone and always avoid social media : Never spend time alone. Try to spend time with friends and family. You can spend quality time with your parents, kids, girl friend or wife. Besides, whenever you will feel depressed, spend time with poor children or help them to study or donate money for them. Ironically, social media media makes us unsocial. Meanwhile, social media is making our life complicated. It creates jealousy and enhance depression in our life. Quora is also social media site and use it wisely. Otherwise, it will be addictive too. Deactivate social media account (except quora) or at least limit your activities in social media and stop wasting time.
Express yourself : When people are depressed, they can’t think properly and their creativity are blocked. So, you can spend time with your best friend and share your feelings about depressed mental situation. You can draw a paint, play with children and pet, write about different topics in online, practice poetry, write a song lyric, compose music, join a theater group, cook a new dish, learn something new, make YouTube video, travel worldwide or roam in your own country, make friendship with new people and talk with strangers. Don’t lock yourself in the room and don’t keep this dangerous feeling inside you. Just release it. Express yourself creatively through art, music and writing.
In conclusion, always remember that “You are not alone”. Me, Shovan Chowdhury like millions of people have struggled with depression for years and recovered from it by self determination and following some techniques.
No doubt, You can win over the depression by the same way.