Living with depression can turn into a huge struggle. If you are feeling overwhelmed or engulfed by anxiety and despair, relaxation techniques can help you find some relief. Try breathing exercises, meditation, and positive thinking. Physical movement promoted by stretching, yoga and aerobics exercises also help relieve symptoms of depression. Remember that only by taking care of yourself can you reduce stress and cope with this mood disorder. Eat a healthy diet, get a good night's sleep, and dedicate yourself to something every day that helps nourish your mind and body.
Steps
Method 1 of 3: Calming the Mind
Step 1. Try the controlled breathing exercises
Find a comfortable position, then inhale deeply through your nose and fill your abdomen with air. Slowly count to 5 as you inhale and exhale gently through your mouth again counting to 5.
- Do the breathing exercises for 3-5 minutes whenever you feel overwhelmed or have other depressive symptoms.
- Instead of counting as you breathe, you can also think or say a reassuring word, such as "relax."
Step 2. Meditate for 20-30 minutes a day.
When you are free from distractions, wear loose, comfortable clothing and set aside some time. Sit upright with your chest out and shoulders back. If using a chair, keep the soles of your feet on the floor; if you are on the ground, cross your legs. Close your eyes, breathe deeply and imagine the air entering and exiting your body.
- As you inhale through your nose and exhale through your mouth, focus only on the breath. Every time you take in the air, imagine filling yourself with light and pushing away the most uncontrollable and chaotic thoughts in one place.
- If you lose focus, try to regain control of your mind. Don't judge or criticize yourself, but bring your attention back to your breath.
- You can also search for a guided meditation on YouTube or other websites.
Step 3. Cultivate Positive Thinking
When a negative thought crosses your mind, acknowledge it instead of chasing it away. Say it out loud or write it down, then try saying, "It's a negative and exasperated thought." You undermine its importance by questioning it with another more adherent to reality.
- For example, if you start thinking: "I'm not worth anything", acknowledge this consideration and add: "No, this is an exaggerated thought, which has no middle ground. My family needs me, my friends respect me. and the boss appreciates my work."
- Try hard to take the power off negative thoughts before they start sucking you into their spiral. Not to see things in a dichotomous, absolutizing and immutable way.
Step 4. Celebrate every little success
During the day, stop to spot your small wins. Since depression can keep you from getting out of bed, even something small, like getting dressed, can be a time to celebrate.
- Try starting the day by fixing the bed. It might seem trivial, but it's a way to start with a little success.
- Congratulate yourself when you take care of your personal hygiene, leave the house, prepare something healthy to eat and exercise.
Step 5. Visualize the calming situations
Sit comfortably away from distractions, close your eyes and breathe slowly. Calm your mind by focusing on comforting images. Think of a relaxing place, like a childhood hideaway, a mountain retreat, or an exotic beach.
- Free your imagination by perceiving the sensations that come from that place: noises, smells, colors, tactile experiences and temperature. Visualize it by recalling all the sensory details. Enjoy it for 10-15 minutes before opening your eyes again.
- Visualization helps you relax, reduce stress and improve sleep quality.
Step 6. Imagine the solutions
If it was a problem that triggered your symptoms, you can also see a way to fix it. Identify the difficulty by giving it a mental image. If you feel very small in front of it, take a deep breath and imagine getting taller and taller. From this new stature he thinks he is able to see new ways to solve the problem.
For example, if you are feeling helpless, overwhelmed, and desperate due to an argument with your partner, imagine becoming bigger than your differences. Think: "I have the power to smooth them out." Then, try to break the situation down into the facts and envision a conversation with which you could solve the problem
Step 7. Listen to relaxing music
In this way, you can relieve stress, depression and anxiety. Listen to your favorite tunes when you are at home, strolling or driving. Instead of watching television, try turning on the stereo.
- Choose a genre of music that can relax you. The choice depends on your personal tastes.
- Singing is also a great way to relax or release tension.
Method 2 of 3: Try Physical Wellness Techniques
Step 1. Stretch your muscles to lift your spirits
When you wake up and before bed, take 10-15 minutes to stretch. Make it a habit, then stretch your legs, back and arms. Practiced regularly, stretching can energize the body, promote blood circulation, and relieve symptoms of anxiety and depression.
Since you may lack the desire to work out, stretching is a great way to get moving when you're depressed
Step 2. Try progressive muscle relaxation
Set aside about fifteen minutes and get away from distractions. Find a comfortable place to sit, close your eyes and breathe slowly and deeply. Inhale and start squeezing a muscle group, such as your toes, for about 5 seconds.
Release tension and relax your muscles as you exhale slowly. Notice the sensation of the muscles relaxing when you stop twitching them. Repeat the exercise working with the muscles of the legs, chest, arms, shoulders, neck and head
Step 3. Try aerobic activity every day
Whether it's walking the dog or going to judo class, aerobic exercise is good for the heart. It can decrease the production of stress hormones and stimulate chemicals that promote good mood. By focusing on the movements while exercising, you can give yourself a respite from depression and all the difficulties it generates.
A partner to work out with can help you not throw in the towel on the days you want to spend in bed. Try involving a friend to get the help you need
Step 4. Start practicing yoga
Yoga embraces meditation, exercise and controlled breathing, so it is beneficial to both the mind and the body. If you are a beginner, look for a class at a gym or yoga school. You can also track down some tutorials on YouTube and health and fitness websites.
Method 3 of 3: Take care of yourself
Step 1. Try to sleep for 7-9 hours every night
Depression and sleep disturbances often go hand in hand. If you can't get enough rest, try behaviors that promote a good night's sleep:
- Go to bed and wake up at the same time every day;
- Expose yourself to sunlight immediately after waking up.
- Avoid heavy meals 2 to 3 hours before bedtime;
- Avoid caffeine and alcohol, especially in the evening.
Step 2. Eat a balanced diet
Foods that contain large amounts of sugar, fat, and salt can compromise the reward system of neural structures, making depression worse. Do your best to limit the consumption of foods that aggravate this disorder and follow a healthy and balanced diet.
Eat protein sources, fruits, vegetables, and grains based on recommended servings. You can find daily needs, cooking tips and other nutritional resources on MyPlate:
Step 3. Avoid alcohol, caffeine and other harmful substances
Like junk foods, alcohol, caffeine, nicotine, and other substances can also mess up the reward system and make depression worse. So, do your best to cut down on their consumption. If you can, try quitting.
Drugs and alcohol can also change the chemical mechanisms of medicines. So, if you are abusing these substances, let your doctor know and ask him what drug interactions they can cause
Step 4. Do something you enjoy every day
To take care of yourself, you have to give yourself a pleasure. Think about everything you love to do and plan to find the time you need.
For example, you could enjoy a delicious herbal tea on the porch, get a massage, take a hot bath, paint, draw, or curl up in a warm blanket and read a good book
Step 5. Don't make too many commitments
When you are overburdened with responsibility, you risk succumbing. Stress can increase the sense of overwhelm and despair, so avoid burdening yourself with unsustainable chores. Break an important project into smaller tasks to complete over several days and don't be afraid to say no to commitments you can't honor.
- Avoid postponing to-dos so they don't pile up;
- Remember to take a break every now and then. Don't feel guilty if you need time to rest and recharge.
Step 6. Try keeping a journal
It can help you release tension, sort out your chaotic thoughts, track your progress over time, and find the right motivation to handle problems. Set aside 15-20 minutes a day to write down not only what happened to you, but also the feelings, disagreements and worries that accompany you throughout the day. Every 2-3 weeks, re-read what you wrote to remind yourself how you solved your problems.
Step 7. Do your best to socialize
Depression often leads to isolation, which in turn fuels this disorder and creates a vicious cycle. When you would like to separate yourself from the rest of the world, make an effort to contact a person. Call a friend or family member and ask them if they'd like to go out or have a chat.
You can connect with others by joining a support group, attending a parish, cultivating a group hobby, or taking an exercise class
Warnings
- If you think you are harming yourself or someone else, call Telefono Amico Italia on 199 284 284.
- If symptoms of clinical depression last longer than two weeks, contact your doctor to find out what steps you need to take.
