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How to reduce depression?
Depression is becoming a pandemic. As of 2015, globally over 322.48 million people worldwide suffer from some form of depressive disorder and as of 2017, more than 14 per cent of the total population in India suffer from various types of mental disorders. The majority of this share includes older adult females in India. And it is also estimated that
Symptoms of depression are:-
- reduced interest in normally pleasurable activities
- insomnia or increased need for sleep
- lack of appetite or an increased need to eat, leading to either weight loss or gain
- restlessness, irritability, or lack of energy and fatigue
- trouble concentrating and attending to usual tasks
- poor self-image
- suicidal thoughts, according to WHO 7,00,000 people die due to suicide every year and suicide is the fourth leading cause of death in 15-29 year-olds.
Especially in the Corona lockdowns and Pandemic period the risk of having some or another depressive disease was so obvious. So it is better to have some immunity preparation against it. Here, are some ways which would help any person of any age.
1. Change your mental state
One of the best and helpful ways for handling depression is to do the opposite of whatever expression your depression voices. Depression is the negative voice that traps you into the paradoxical loop of irrational thoughts. The best weapon to use is logic. For example - Does feeling low after some negative incident happened to you able to change anything about the incident itself? the answer would be 'NO'. Whatever happened to you was in the past and you cannot change it at all. So, snap your fingers or punch one or two in the air and fill yourself with energy and pump your mood.
2. Realize yourself
This should be everyone's daily habit to realize oneself on grounds of his values, goals and accomplishments. You must decide his values to stand ground in society. These values must be moral and ethical fundamentals that would define your character.
Then, you must have some goals in every domain of your life. Creates small goals to achieve that will not just give you some satisfaction of accomplishment but also the boost in your morale hurt by depressive thoughts. Small goals increase your stamina for work and boost your creativity.
Goals created will be achieved someday, adding them to your accomplishment list. This accomplishment list will be the path you've covered, this distance cannot be taken back from you. These accomplishments show your ability to fight depressive thoughts, these show that you are more passionate about your own decision than buck-buck of the society, person, feeling or thought that tried to destruct your acumen at some point in time.
Remember, these values, goals and accomplishments are you. You the 'man' or 'woman' yourself!
3. Write and burn that depressive thought
You have some thoughts in your mind going on and on. These thoughts come to you enough times that become objects in themselves, either you give some physical expression to them or they will show up themselves. Your mood fluctuations and depressive emotions express physically and start acting depressive.
The best way to express any thought in aim to save it or destruct it is to write down it on paper. Write whatever comes to your mind again and again as it is and then burn that paper. While burning confirm yourself the destruction that thought. Feel that thought going to hell.
4. Reward yourself
Many times you are depressed not because some thought or person irritates you but due to a lack of good returns to your efforts. So, reward yourself. Not for the efforts done by you for your office or other person but yourself. Reward those efforts which made you grow physically, mentally, financially or spiritually. For example- rewarding yourself for making a new habit or rewarding for reading a good book or for making a new well-analysed investment or for meditating for some time.
5. Show Gratitude
This life on earth is not about individual existence but specific co-existence. We, humans, are the most intelligent organisms currently present in our solar system. But this intelligence does not hurt our empathy for each other. If you feel like you are having something from this world, then you must consider yourself in an obligation to return it to those in need.
Philosophy apart, gratitude is scientifically one of the best ways to fight depression. It releases mood booster hormones and helps you realize your worth. Thank god for what you got, help those around you in need and most importantly, thank yourself rightly first.
Depression is just a psychological ailment that can be treated with the right effort. It is curable. If you find having some symptoms of depression then take steps to treat it well wilfully.
Note: These are the micro-practices that help during primary and pre-secondary stages. If you still find symptoms then please concern a medical professional.
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