Depression can completely change the way you look at life. You can lose relationships with others, your job, your direction, your hobbies, your health, dreams and goals, as well as your self-confidence. Here's how to find them!
Steps
Step 1. Think about the priorities in your life
It is the innate desires in your heart that tell you what will make you happy. Have you ever lived a moment hoping it would never end? Here: you should focus on just that. It could be moments with your partner, with kids, with your best friend, time spent doing things you like or are good at. Usually the simplest things in life are the ones that give you the most satisfaction.
Step 2. Think about what makes you feel best about yourself
Are you proud of yourself? Make a list and each day, choose one of these activities. Once you have finished the list, congratulate yourself on the good job you have done. For example, wash the car, cook something tasty, mow the lawn, pay a bill, send someone a ticket, play with the kids, give money to charity, volunteer, get involved in some good cause: plant a tree, do a walk to shop, do some work for an elderly neighbor, call a friend who is going through a bad time, clean the house, study or learn something new, take care of an animal, grow a garden and the list goes on to 'Infinity. When you take small actions like these, you feel more valid and give your confidence and self-esteem a boost. In times of depression it is difficult to get up and do something. But once you take the first step, you feel BETTER. And when you avoid them, things pile up and before you know it you will have a mountain of them that will knock down even those who are more positive than you.
Step 3. Treat medical problems
Take whatever is prescribed for you. If that doesn't work, try something else. It often takes a while to figure out what's right for you. It's tough, but it takes patience. When you start to feel better, continue taking your medications anyway.
Step 4. Find professional help
If you don't love your therapist, choose another one.
Step 5. Make a list of goals to focus on
They can be large or small, at will. And every step you take is worth congratulating yourself.
Step 6. Do something just because you want to, because it's fun, or because it makes you feel good
Feeling good is beautiful. Make a list of pleasant activities and include them in your daily newspaper. For example, watch a movie, read a book, eat what you love, go for a walk, take a bubble bath, go to the library or museum, shop window shop, buy fresh flowers, get a beauty or hair treatment, go out. dinner. And do it every day.
Step 7. Take care of your physical appearance
When you are depressed, looks are the first thing you neglect, but if you take care of yourself, you will feel better. When you stay in your pajamas all day, you don't want to go out and do something. On the other hand, if you take a nice shower or bath, fix your hair, make up, choose clothes, etc., you will feel stronger and able to face the day. By spending the money on a manicure, for example, you prove to yourself and others that you are worth a lot.
Step 8. Reunite with old friends
Send an e-mail, a card, a letter and ask how they are doing. Invite them for lunch or coffee. Think about what separated you. Was your depression the cause? A negative influence? Were you too focused on yourself? It's hard to think about it, but it's worth it to figure out how to keep friends in the future. When you review them, don't tell them your problems. Focus on positive things you are doing in your life and ask questions about them.
Step 9. Do you want to find a new job?
Thinking about what you can handle will be rewarding and fun. Be patient, if you don't find the job you want right away, think about what might increase your odds. A little volunteer work, a few short-term activities, or a few extra qualifications can do wonders for self-esteem. There is nothing wrong with wanting to change your career. If your old job isn't for you, try something else. It's all experience.
Step 10. Make new friends
Join a church group, club, sports team, go to college, take a local class, etc. If you engage in activities that interest you, you will meet people who have the same interests and a similar personality to yours. Can't find the right group? Create one yourself! Something like a book club isn't difficult: spread the news, put up announcements in the library, and invite attendees to bring something, easy. Or you can create a fitness club based on walking, or exercises with a personal trainer, the cost of which will be divided among the participants.
Step 11. Whenever you receive an invitation, try to accept it
The more times you say yes, the more invitations you will receive. Also, for every time a friend invites you, reciprocate the following week. This way you will keep the right balance.
Step 12. Find out about local services that can help you deal with depression
There are charities that can connect you with people who are willing to help you do things you would never do on your own.
Step 13. Exercise
If you don't already know, exercise is scientifically proven to be as effective as antidepressants. This does not mean destroying yourself in the gym. Start with 10 minutes of walking and work your way up to 20. If you repeat it as often as you can, you'll be fine. If you have an exercise bike or treadmill, work out for just 5 minutes. Once finished you will want to move on. If you are looking for something more stimulating, you will feel the endorphins being released after a run or class at the gym. As hard as it is to put on your shoes, once you are done working you will feel ten times better. Repeat to yourself: "He'll get better later." It is the truth!
Step 14. Seek help if you have any addictions:
drugs, food, gambling, shopping, self-harm, sex, eating disorders, etc. You should be followed up by a specialist. Addiction adds shame, guilt, and inflicts other consequences on your life, making depression worse. Feeling out of control makes it impossible to recover from depression. Once you regain some control over your addiction, you will also feel more capable of handling other aspects of life. Positive changes will come more easily. Be patient, it takes time. Sometimes a lot. But it is absolutely worth it.
Step 15. Keep a 'Fun Event Journal' with details and photos
A couple of sentences about a positive thing that happened that day are enough. Or a photograph of something you found interesting or cute. It will force you to realize how good there is in life.
Step 16. Choose what to pay attention to
If you are depressed, no news! The media manage to influence emotional vulnerability and manage to make everything look like a disaster. Not only is it useless for those with negative tendencies, but it adds fuel to the fire. Turn off the TV and read a book. Or go directly to the sports section of the newspaper.
