Dealing With Depression

by Alex Wright

Handling Depression

Do you often feel like you want to die? If you feel like you want to die, try some of these ideas, if you can. 

Make an effort to do something you normally like.

It's not even necessary for you to appreciate it. Simply do it anyhow. It may have some advantages. It might not. It is quite improbable that it will make matters worse. But chances are you'll love it at least a little bit, and it may provide you with the energy and inspiration to do something else later, producing a snowball effect, giving you the power of a barking dog who barks louder than every other barking dog!


Consult a Friend or a Professional

Talking about your difficulties with a buddy has been shown to be useful, but even if you don't want to talk about your troubles, simply conversing may be good. If you don't have a buddy to talk to when you need it the most, text "Home" to 714714 and you'll be connected to a 24/7 crisis counseling line that you may use as often as you need. I work as a crisis counselor for this program and can attest to its quality.


Behavioral Stimulation

Depression saps a person's vitality to accomplish almost anything, including things they like. As a result, persons suffering from depression tend to become less active, which worsens their condition. However, even a small amount of movement might assist to break the pattern. Drink your happy coffee. Drink all the happy coffee you want (but be safe)! 

Select activities that you are likely to perform.

Take a stroll, ride your bike, weightlift, watch an exercise DVD, swim, or do yoga, take a nap like you're in kindergarden again. Kindergarden was fun, right?


Socialize

Call or text a buddy, plan a group supper, pay a visit to relatives, or join a club or group.

More Ideas

Cleaning/housekeeping, bill payment, professional growth, homework
Hobbies include sports, gardening, art, music, hiking, playing with pets, and cooking.


Personal Attention

Dress up, get a haircut, cook a nutritious dinner, and attend to spiritual needs.
Put your selected hobbies into practice. 


Begin small.

If necessary, divide activities into smaller chunks. Some action is preferable to none.


Make a strategy

Set an alarm to serve as a reminder, or associate an activity with something you currently do. For example, every day after supper, engage in a hobby.


Bring a Companion

Including a companion will strengthen your commitment and make the experience more enjoyable.


Social Assistance

Isolation from others is a typical sign of depression and so is wondering how to kill yourself. This condition is exacerbated by related disorders such as weariness, low self-esteem, and anxiety. Resisting social isolation and instead relying on social support might boost stress and depression resistance. As you can see, you frequently do the opposite of what you intend.

Make use of your current connections. Make it a point to socialize with friends or family on a daily basis. If this is difficult, or if no one is available, schedule times to communicate remotely. Cooking together through video call, playing a game together, or having a cup of coffee over the phone are all possibilities. Perhaps you're doing the exact opposite of what you desire.



Accept the invitation to socialize. Depression makes it tempting to isolate oneself from friends and family by staying at home. Make it a practice to say "yes" to social opportunities, even if you want to remain home. You do the polar opposite of what you desire.

Participate in a support group. Support groups allow you to connect with people who are coping with similar difficulties to you. Sharing and getting advice and support will be beneficial to you.


Three Positive Aspects

Depression is characterized by negative thoughts. Positive events are downplayed, while unpleasant ones are exaggerated. Gratitude counteracts this inclination by shifting emphasis away from bad experiences and toward positive ones.

1. Write about three good things that happened to you during the day. These encounters might be little ("I walked to work in great weather") or major ("I earned a promotion at work").

To answer each of the three nice things, choose one of the following questions:

1. What caused this to occur?

2. Why was this nice thing significant?

3. What can I do to have more of this excellent thing?

For one week, repeat this workout every day.


Mindfulness

Paying attention to the current moment is what mindfulness entails. It entails taking a step back and observing the surroundings, as well as one's own thoughts and feelings, without judgment. Mindfulness's objective is to just observe. Mindfulness assists in reducing the worry and rumination that can accompany depression, such as wondering how to kill yourself.

Meditation is one method of practicing awareness. Simply sitting and focusing your attention on the feeling of breathing is what mindfulness meditation entails. By concentrating on your breathing, you will bring yourself into the present moment.


Time and Location

Every day, find a quiet, comfortable spot where you may practice mindfulness for 15 to 30 minutes. The best benefits come from frequent and steady practice, but any practice is better than none.


Posture

Place yourself in a chair or lie down in a comfortable posture. Close your eyes or soften your look. Relax your head, shoulders, arms, and legs. When you're feeling uneasy, adjust your posture.


Breath Awareness

Concentrate on your breathing. Take note of how the air feels as it enters via your nose and exits through your mouth. Take note of your belly's modest rise and fall.


The Wandering Mind

It is natural for the mind to wander during meditation. When this happens, softly return your focus to your breathing. This may be something you need to perform regularly during your profession. Concentrate on your breathing. Tell yourself that over and over. Concentrate on your breathing.

 

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