4 Useful Techniques in Managing Depression

Depression can come on us at any time of the year. In fact, managing depression is not an easy job, and sometimes depression and fears can conquer us. As a result, here is a short list of techniques that a person can use to help managing their depression besides getting their depression treatment.

1) Challenge Your Thinking
One of the overcome depression tips is to challenge and replace your negative thinking with positive statements and realistic thinking. Whenever encountering thoughts that make you down or depressed, challenge those thoughts by asking yourself questions that maintain objectivity and let you think out of the nutshell. For example, your afraid that if you do not get that job promotion then you will be stuck at your job forever. This sounds depressed for you, right? Now you can think the other way round. In fact, there are all kinds of jobs available in the market, if you do not get this job promotion it does not mean that you will never get one. In addition, people change jobs all the time espcially when there are better job opportunities. You always have that option of going elsewhere with better job opportunities if you are not happy at your present career.

2) Start a Day with the Thing You Like
Some people get depressed and have a difficult time getting out of bed in the mornings. When this happens, a person should take a deep breathe and try to find something to do to get their mind off of the problem. Always start a day with the thing you like such as a beautiful song or music, your favorite breakfast, or being waken up by alarm clock with your favorite happy song. Do something you like will get your mind off of the negative thinking and give you confidence to do other things in the rest of the day.

3) Practise Self-Visualization
Sometimes, we can get depressed over a task that we will have to perform in the near future. When this happens, visualize yourself doing the task in your mind perfectly. Visualization is a powerful tool and it has been helped over millions of people get their duties done. In fact, a lot of success people, top sales people and even athletes perform visualization before things getting happen. For example, you and your team have to play in the championship volleyball game in front of a large group of people in the next few days. Before the big day comes, visualize yourself playing the game in your mind. Visualize that you are playing in front of a large audience. By practicing the game in your mind once, you are better prepared to perform for real game when the time comes. Self Visualization is indeed a great way to reduce the fear and stress for a coming situation.

4) Always Standby a Notebook with Positive Statements
Another overcome depression technique that is very helpful is to have a small notebook of positive statements that make you feel good. Whenever you come across an affirmation that makes you feel good or happy, write it down in a small notebook that you can carry around with you in your pocket. In fact, you can write down whatever success experiences in your life that make you feel good, including how you learn a new dish, make a new friend, climb over a mountain, do some charity job etc in your notebook. Whenever you feel depressed, open up your small notebook and read those statements. Your down feeling will be lesson or swept away immediately by those positive statements.

The above 4 techniques are some basic ways to manage your depression. However, your best depression treatment is always getting some help from professional medical advice.

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Know the 10 Common Symptoms Of Depression

There are approximately 9.5% of the American population suffers from depression every year. Depression in fact is a grave disorder that affects day to day life and destroys families. It is a illness that controls the mind and its functions causing loss of appetite, sleeplessness, mood swings, and a deep sense of despair.

The symptoms of depression are varied and the severity varies from people and time. According to experts, depression can be either an inherited disorder, or caused by life threatening illnesses, or stress. Other causes of depression include certain diseases, medicines, drugs, alcohol, or mental illnesses. Women are seen to experience depression possibility more than men due to hormonal swings, menstrual cycle changes, pregnancy, miscarriage, pre-menopause, and post-menopause.

Depression Symptoms
Common depression symptoms include:

1. Unshakeable sadness, anxiety, or emptiness.
2. Overwhelming hopelessness accompanied by pessimistic feelings.
3. Extreme guilt, feelings of helplessness, and no sense of self worth.
4. Loss of energy, a slowing down of metabolism, and activity levels. Being plagued by constant fatigue.
5. A sense of helplessness along with an increasing inability to focus and indecisiveness.
6. Loss of sound sleep and development of extreme insomnia.
7. Inexplicable weight loss or weight gain. Triggered by loss of appetite or eating binges.
8. Brooding and suicidal inclinations.
9. Irritability, short temper, as well as restlessness.
10. Physical afflictions like headaches, digestive disorders, and chronic pain for no particular reason.
    

If you or your partner experiences any of the above along with a mass change in behavior, please consult a doctor. He will give you a thorough examination to rule out physical causes for depression as well as any underlying medical problems. He will recommend that you consult a psychiatrist or psychologist if it is neccessary.

Get Rid of Depression
Actually, we should live our lives in positive way, no matter you experience depression or not. Always care for yourself and your friends surrounding you, by reminding each other the below positive steps:

• Cut out from you life terms like exhaustion, worthlessness, and hopelessness.Take matters in hand and try and erase negative mindset from your mind.
• Change your life by setting yourself a few new goals: learn a foreign language, cook a new dish once every week, have a short vacation once every month etc.
• Try to relax through meditation and soft music.
• Start new activities that absorb your time as well as interests such as read positive motivational books. You can easily find a role model in your life from these books.
• Go out and meet people and participate in group activities such as cooking class, yoga class etc.
• Avoid the company of negative people. Run away from them if you can!
• Make up your mind to enjoy a movie, ballgame, family outing, picnic, or trek.
• Be positive, self confident, and have faith in yourself. Faith itself is a great healer.
• Decide to change your world for the better. Yes, your world is starting to change at the moment you make the decision.
  

If you suffer from depression, please take necessary steps include having depression treatment as recommended by doctor. Depression treatment can includes: Anti-depressant medicines, psychotherapy, as well as lifestyle changes. In extreme cases, electroconvulsive therapy or light therapy are prescribed. If your depression escalates or you are suicidal, please seek help from your family physician or health care provider. Do call a local health department, a community mental health center, or hospital or clinic. Always remember, there is someone will always extend a helping hand and guide you through the crisis.

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