10 Things To Do Every Day to Beat Depression. How to beat Depression and anxiety.

10 Things To Do Every Day to Beat Depression. How to beat Depression and anxiety.

Depression is real and it affects 1 in 4 adults at some point during their lifetime. Even though there is a lot of awareness about depression but still people tend to ignore the early signs of depression. Depression can suck your energy, leaving you feeling empty & tired. This can make it even more difficult to gather the strength or desire to seek help or treatment. However, there are small steps you can take to help you feel more in control and improve your overall sense of well-being. In today's video we are going to talk about 10 Things To Do Every Day to Beat Depression.

10. Exercise or Swim

Exercise is the most powerful weapon you can use every day to whack the demons. All aerobic workouts release endorphins, while helping to block stress hormones and produce serotonin, our favorite neurotransmitter that can relieve depression. However, swimming is particularly effective at shrinking panic and sadness because of the combination of stroke mechanics, breathing, and repetitiveness. It’s basically a form of whole-body, moving meditation.

9. If you need to wallow, wallow — but do so constructively

Suppressing your feelings and emotions may seem like a strategic way to cope with the negative symptoms of depression. But this technique is ultimately unhealthy. If you’re having a down day, have it. Let yourself feel the emotions — but don’t stay there. Consider writing or journaling about what you’re experiencing.

8. Record your "joys."

A very wise person once told me to try to let go of the big thoughts (“Why do I suffer from depression?” “When will I feel better?” “Will I ever feel good again?”) and concentrate instead on the little joys that happen throughout my day, to allow those unsuspecting moments of delight carry me over the ones fraught with anxiety and sadness. So each day I record in my mood journal a list of joys: a long swim with friends, my partner’s little hand in mine as we crossed a street, seven hours of sleep, a warm dinner.

7. Assess the parts instead of generalizing the whole

Depression can tinge recollections with negative emotions. You may find yourself focusing on the one thing that went wrong instead of the many things that went right. Try to stop this overgeneralization. Push yourself to recognize the good. If it helps, write down what was happy about the event or day. Then write down what went wrong. Seeing the weight you’re giving to one thing may help you direct your thoughts away from the whole and to the individual pieces that were positive.

6. Laugh

Charlie Chaplin once said, “To truly laugh, you must be able to take your pain and play with it.” I suppose that’s why some of the funniest people out there — Stephen Colbert, Art Buchwald, Robin Williams, Ben Stiller — have journeyed through periods of torment. Studies indicate that human beings can heal (at least partially) from a host of different illnesses if they learn how to laugh.

5. Meditation

I’ve read more than 100 articles on how meditation can help relieve depression and anxiety. Research has shown that formal practices of meditation can halve the risk of future clinical depression in people who have already been depressed several times, its effects comparable to antidepressant medications.

4. Do something you enjoy... Like listening to Music or taking a walk in a garden

Depression can push you to give into your fatigue. It may feel more powerful than happy emotions. Try to push back and do something you love — something that’s relaxing, but energizing. It could be playing an instrument, painting, hiking, or biking. These activities can provide subtle lifts in your mood and energy, which may help you overcome your symptoms.

3. Avoid sugar and grains.

Researchers explain that the cornerstone of all degenerative conditions — including depression, anxiety, and bipolar disorder — is inflammation, and the most prominent stimulators of inflammation in our diet are gluten and sugar. We get into trouble because we can’t feel the inflammation in our brain like we can in other parts of the body, so we rarely link a kind of food we eat with our mood.

2. Spend time with loved ones or try something new

Depression can tempt you to isolate yourself and withdraw from your friends and family, but face-to-face time can help wash away those tendencies. If you’re unable to spend time together in person, phone calls or video chats can also be helpful. Try to remind yourself these people care about you.

1. Consider clinical treatment

You may also find it helpful to speak to a professional about what you’re going through. A general practitioner may be able to refer you to a therapist or other specialist. They can assess your symptoms and help develop a clinical treatment plan tailored to your needs. This may include traditional options, such as medication and therapy, or alternative measures, such as acupuncture.