How to self help for depression


Here I share successful strategies helping you learn how to self-help for depression by taking charge of the process of recovering from the personal, social, and illness aspects of your depression.

Have faith in your recovery, and the rewarding life following recovery. You got this!


Practice Cognitive Behavioral Therapies (CBT).

CBT are practices that help empower you to take command of your thoughts, feelings, and emotions. With more experience you can learn to be more mindful of your thoughts, and more importantly, how you tend to react to your thoughts.

You can stop being angry or disappointed with yourself (or others), as you practice different techniques to switch to more productive trains of thought, practice calming yourself and letting negative thoughts pass.

Learn CBT by studying ‘The Cognitive Behavioral Therapy (CBT) Workbook and Tools e-book‘, and begin to implement more positive strategies for feeling better.


Take care of your nutrition.

Sometimes depression is caused by a chemical imbalance in your body. That doesn’t mean that anti-depressant medications are the best solution though. Western medicine pushes pills which often have negative side effects like:

  • Nausea
  • Increased appetite and weight gain
  • Loss of sexual desire and other sexual problems, such as erectile dysfunction and decreased orgasm
  • Fatigue and drowsiness
  • Insomnia
  • Acne and Skin Irritation
  • Dry mouth
  • Blurred vision
  • Constipation
  • Dizziness
  • Agitation
  • Irritability
  • Anxiety

The average North American diet usually lacks dozens of minerals and nutrients. Yet depression levels in the Mediterranean are considerably well below those in northern Europe and America. Why? Because of their diet!

Consider learning about Mediterranean ways of living, and how to eat your way to a happy, healthy life!

More info and recipes available here.


Get sunlight every chance you can.

Staying in a dark room might feel like a solution to negative feelings, but chemically, a lack of sunlight will literally fuel your depression, making it worse.

Even though your first inclination in response to a fear of the outside world may be to stay bed, this kind of escape will not help you feel happier. So get out and play.


Drink water and exercise.

Physical activity like house cleaning and getting regular exercise are an important part of living a healthy life, for anyone. If you suffer from depression, it is likely that you are not getting enough physical activity.

Drinking enough water and working up a sweat helps get toxins out of your system, improve blood flow that pumps oxygen to the brain, as well as releases a bunch of hormones that make you feel better.

Taking up yard work, gardening, or exercising outside in the open air are great ways to combine this part of your recovery with getting the sunlight and fresh air you need.

Make this a part of your life, and you can definitely expect a speedy improvement in your state of mind.


Learn to FORGIVE yourself.

Personal recovery is about acceptance and regaining purpose and meaning in life as you come to terms with your depression.

Be gentle with yourself. You can aim for excellence while not expecting perfection from yourself. Remember the old saying, ‘To err is human’. It refers to the nature of people, all human beings make mistakes. Aim to try your best, but to forgive yourself for occasional ‘recovery’ days and slip ups.

Try treating yourself as you treat others: Wink at yourself in the mirror, smile at yourself as if greeting a beloved friend. You can even go as far as looking at yourself in the mirror, and saying to yourself, “I love you!” Do not underestimate the power of this! Love yourself as you are, as you love others.

You are a valuable human being with a lot to offer the world, imperfections and all. Love yourself. Own your imperfections, ROCK THEM.


Your actions are your responsibility, others have their own.

Be the person you want to be, not what others expect you to be, nor expect them to be who you want them to be.

I’m not talking about the necessity of care-giving for children. Accountability is very important when it comes to provision of love, physical needs, or the safety of children, by one source or another.

That said: You can not justify the control or containment of any person. You can only take full responsibility for your own actions at any time.

Humans are social animals by nature. When we feel secluded, rejected, or abandoned, depression can take over.

People often put a lot of meaning into relationships, more than is sometimes fair for the other. Each person needs to remember that relying on another for your happiness is unhealthy. Healthy, respectful relationships that allow individual freedoms to flourish are rewarding in love and trust.

In other words, you can take care of yourself. Don’t expect it of others. You will be rewarded.


Help others, do something to make a difference.

As you learn to help yourself, why not try to make the world a better place for others?

Discovering and living out real purpose here on this planet is a powerful way to feel better about yourself.

Please check out this article I wrote just the other day, How to find peace of mind, which emphasizes the importance of purpose in your life.

Employment at a job, volunteering your time, to build a business, or write a blog that teaches your expertise on a subject are all potential ways to help other people. Start today.


Get the outside support you need.

As you are not perfect, I can’t promise you that you have the ability to pull yourself out. There may only be so far you can go to treat your depression by yourself.

Living a safe, full, and dignified life in the community with appropriate supports and services is an important part of recovery for most people.

Look up mental health services and crisis support lines in your area. There should be no shame in asking your doctor for a referral to a licensed psychiatrist if you are struggling too hard and too often with your life. Mental health services exist because the people who need and use them are valuable individual people who needed a hand up from either:

  1. a disadvantaged situation; or
  2. a health condition that involves their physical brain and/or nervous system.

Pharmaceutical medication may be the best solution on a temporary basis, please don’t rule it out as a possible part of your treatment. It may just give you the physical boost you may need to get back onto your feet and begin supporting yourself again.


Conclusion.

For more inspiration to assist you in your recovery, please consider purchasing the ‘Destroy Depression System’ from James Gordon. He is a former depression and PTSD sufferer; he teaches a natural 7-step process which he used to conquer his own depression, without medication.

Self-management, stress management, support groups, meditation or yoga, as well as pharmaceutical medication are all important things to be considered when depression becomes a barrier to success in your life.

Wishing you a speedy recovery,

Elaine


Recommended books:


Affiliate Disclosure: Some links in this website are “affiliate links.” This means if you buy something through my page, I’ll receive an affiliate commission at no additional cost to you. I recommend only products and services I believe will add value to my readers. Read full affiliate disclosure here.


Connecting Self Care to Personal Independence


Being a person with a mental illness, how to care for mental health in your daily life is the most important thing to learn if you desire success and independence in your life.

While this article can help people without mental illnesses, people must realize that for individuals diagnosed with mental disorders, independence and opportunities for success can be taken away… so it becomes doubly important to practice and exercise these skills.


The relationship between self-esteem and self care.

If you have lost your independence due to a mental illness, being able to take care of yourself is the first thing you would need to prove in order to re-gain independence and trust from other people.

However; to care for yourself, in the emotional sense of the word, is different from taking care of yourself, but the two are related. Each is just as important in your recovery.

This difference can be illustrated in raising children; you can take care of your kids, and/or you can care for your kids. One can be done without the other, but both would be improved by combining the two.

So in self care: don’t only take care of yourself, care for yourself as well. Look to yourself for encouragement, and see to it that your own needs are met.

Try looking in the mirror. Look at your reflection without harsh judgment… Who is that person anyway? Think you see fat, or too skinny? Freckles? Pimples? Tall? Short?

You are unique, and no different from anyone else in that matter.

Let me ask you this: If you care about another person: would you even think about them judgmentally? Or would you love them just the way they are?

Look at yourself no differently. You are beautiful just the way you are! Accept your flaws as part of you, and own them! Rock them! You are beautiful in your uniqueness. Be your own best friend, love yourself!

Which brings me back to self care; If you loved someone, you would want to help them feel better if they are feeling sad, or sick, right You would want try to take care of and be there for them, right?

Treat yourself no differently.

You can:

  1. Treat yourself to a hot tea.
  2. Cook yourself a tasty meal.
  3. Take a shower.
  4. Give a genuine smile to that beautiful person in the mirror. Wink at them!
  5. Listen to your favorite music album.
  6. Draw or color.
  7. Read a book.
  8. Write a journal.
  9. Exercise.
  10. Work towards a goal.
  11. Distract yourself from negative or harmful thought patterns by playing with a fidget spinner, going out, or watching TV.
  12. Mindfulness exercise.
  13. Call a person who cares about you.
  14. Visit a loved one.
  15. Give yourself permission to take a nap, if that’s what you need.

Taking time for your physical and emotional health with any of these steps will demonstrate that you care about yourself; this the heart of emotional health, and are important first steps towards your independence.


Be mindful of your thoughts and actions.

Mindfulness as an exercise;

Take time to slow down your breathing. Focus on your sensations. Be mindful of your thoughts and of the consequential actions of your thoughts. At the moment, try to just be present, aware of yourself, and your thoughts.

Thoughts lead to impulses. Impulses lead to actions, and/or intentions. Recognize the difference.

Don’t get angry at yourself for having negative or harmful thoughts, but try to remover yourself and observe them, non-judgmentally. Observe what impulses you are after having these thoughts. Consider what effects of acting on these thoughts would have on yourself, and on the people around you.

Take time to consider which actions, feelings or symptoms might trigger a downward spiral of lost control. Recognize the signs, and take immediate counter-actions to re-gain control of yourself and your actions; such as this mindfulness exercise, or some other method of self care.

Once you learn to be aware of your mental triggers, then you can then take responsibility for your thoughts, actions, and how those actions affect the people around you. These are the keys to self-control and self-actualization.

Take responsibility for your thoughts and your actions.

Rely on yourself for these things, then you begin to earn your own trust, and, the trust of others.


Try not to overwhelm your loved ones with your needs.

Your loved ones are imperfect people who may or may not have perfect intentions.

I don’t know your loved ones or how they operate. Everyone is different. They may want to support you, the might want you to support yourself with outside help.

Your desire to be an independent adult should be accompanied by actions of meeting your own needs; or if you can’t, I strongly recommend you seek outside help.

Accepting help from loved ones is a good thing, but relying on them for help hinders you from independence. Allow them to express their love, but don’t pressure them to do more than the can offer or are capable.

Another person cannot meet all your needs. Even for children who are fully reliant on others, it takes a village.

The key thing to remember though is that, you are not a child. Accept help, but don’t rely on it.


Don’t hesitate to ask for help.

There is no shame in taking advantage of community services that have been put in place for people with mental illnesses.

Group meetings, drop-in centers, meetings with community mental health workers, counseling services, walking groups, reading groups, volunteering, meaningful employment, attending classes, and other community activities can all help with socialization and self-esteem.

Talking to other people, and hearing others’ points of view, are important human needs. Get out the door and meet people. Make new acquaintances. Listen to others’ needs. Help others, if you have the resources.

Don’t hesitate to reach out to community mental health services, such as a crisis line or crisis stabilization unit, when you feel anything spinning out of control. It’s okay to seek help when it is needed.

That’s what they are there for.


Conclusion

“Good health is a crown on the head of a well person that only a sick person can see.” ~ The Greatness Guide.

In the same way, the freedom of independence wears like a crown on the head of a well person, that those in captivity may long and strive for. Independence should not be taken for granted, nor should mental health. Appreciate it if you have it.

If you have any opinions, feedback, or questions on today’s blog, please, enter them into the comments below! Maybe your experiences can help someone!

Thanks for reading,

Elaine


Recommended books:


Affiliate Disclosure: The links in this post are “affiliate links.” This means if you buy something through the link, I receive an affiliate commission, at no additional cost to you. I only recommend products or services I believe will add value to my readers. Read full affiliate disclosure here.