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How To Cope From Depression and Overwhelming Circumstances

Updated: May 22, 2023

Most people struggle with difficult circumstances - I know I certainly have in my life. I've personally learned to beat depression naturally and keep those demons at bay when life gets just a bit too hard.

Depression and overwhelming circumstances can be difficult to deal with, and they can have a significant impact on your overall well-being. Remember that you are not alone - and you do have the power to overcome it. You just need to be aware of the proper tools to deal with it. There are several effective ways to manage stress and improve your mental health. In this blog post, I discuss some of the best practices and techniques for how to cope from depression and overwhelming circumstances.

picture of man learning how to cope from depression

1) Take Care of Your Physical Health

Your physical health can have a significant impact on your mental health. Eating a healthy diet, getting enough sleep, and exercising regularly can help reduce stress and prevent depression. When your body is healthy, your mind is more likely to be healthy too.

How physical exercise physically helps alleviate depression:

a) Releases feel-good chemicals:

Exercise triggers the release of endorphins, which are chemicals in the brain that promote feelings of pleasure and reduce pain. Endorphins also act as natural antidepressants and can help improve mood.

b) Improves sleep:

Exercise can help regulate the sleep-wake cycle and improve the quality of sleep. This can be especially beneficial for people with depression, as sleep problems are a common symptom.

c) Increases energy levels:

Depression can cause fatigue and low energy levels, making it difficult to engage in daily activities. Exercise can increase energy levels and reduce fatigue, allowing people to be more active and productive.

d) Reduces inflammation:

Depression is associated with increased inflammation in the body, which can contribute to a range of health problems. Regular exercise has been shown to reduce inflammation, which may help alleviate symptoms of depression.

e) Boosts self-esteem:

Regular exercise can help improve self-esteem and confidence, which can be beneficial for people struggling with depression.

people running for treatment in depression

2) Learn to Manage Your Time Effectively

Effective time management can help you avoid last-minute stress and anxiety. Plan ahead and prioritize your tasks so that you can stay organized and on track. Make sure to set aside time for leisure activities that you enjoy as well, as this can help you unwind and recharge.

Here are some techniques, tools and programs that help with time management:

a) To-do lists:

Creating a to-do list can help you prioritize tasks and stay organized. You can use a simple pen and paper, or use a digital tool like Todoist or Trello.

b) Time-tracking apps:

Using a time-tracking app can help you see where your time is going and identify areas where you can be more efficient. Examples include RescueTime and Toggl.

c) Calendar apps:

A calendar app like Google Calendar or Apple Calendar can help you schedule appointments and tasks, set reminders, and keep track of deadlines.

d) Pomodoro Technique:

This time management method involves working in focused intervals (usually 25 minutes) followed by short breaks. There are many Pomodoro timers available, including the popular TomatoTimer.

e) Time-blocking:

This involves scheduling blocks of time for specific tasks or activities, and can help you stay focused and avoid distractions. Google Calendar and other scheduling apps can be useful for time-blocking.

f) Prioritization Matrix:

Using a prioritization matrix can help you identify tasks that are important and urgent, important but not urgent, urgent but not important, or neither important nor urgent. This can help you focus on the most important tasks and avoid wasting time on less important ones.

picture of friends getting out of depression

3) Develop a Support System

Friends and family can provide emotional support when you need it most. If you're feeling overwhelmed, don't be afraid to reach out and ask for help. Sometimes just talking to someone can make a big difference. In fact, I firmly believe a support system may be more effective than therapy.

a) Personal connection:

A support system is typically made up of family members, friends, or peers who the person with the mental health challenge already has a personal connection with. This can make it easier for them to share their thoughts and feelings and can help them feel more supported and understood.

b) Practical help:

A support system can offer practical help with day-to-day tasks, such as running errands or providing transportation to appointments. This can be especially important for people with mental health challenges who may struggle with daily activities due to their symptoms.

c) Cost:

Therapy can be expensive, and many people may not have access to affordable or accessible mental health care. A support system can provide emotional support without the financial burden of therapy.

d) Socialization:

Having a support system can provide socialization and reduce feelings of isolation, which can be particularly beneficial for people with mental health challenges who may feel disconnected from others.

e) Flexibility:

A support system can be more flexible than therapy in terms of scheduling and availability. A friend or family member may be available at any time, whereas therapy appointments are typically scheduled in advance.

4) Practice Relaxation Techniques

Relaxation techniques such as deep breathing, meditation, or yoga can help you calm your mind and reduce stress levels. You can even find numerous relaxing meditations and yoga exercise classes online to help you get started.

Self-care is so important, so finding your personal practice relaxation matters. These will greatly improve self-esteem and dopamine levels through several mechanisms, including:

a) Reducing stress:

Relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation can help reduce stress and anxiety, which are known to negatively impact self-esteem and dopamine levels. Stress reduction techniques can also help reduce cortisol levels, which can interfere with dopamine production.

b) Boosting mood:

Relaxation techniques can help improve mood and reduce symptoms of depression. This can be particularly beneficial for people struggling with low self-esteem, as depression can often exacerbate negative self-talk and feelings of worthlessness. Improved mood can also increase dopamine levels, as dopamine is closely linked with feelings of pleasure and reward.

c) Increasing self-awareness:

Relaxation techniques can help increase self-awareness and mindfulness, which can be beneficial for improving self-esteem. By becoming more aware of thoughts and emotions, individuals can learn to challenge negative self-talk and develop a more positive self-image.

d) Enhancing relaxation response:

Relaxation techniques can activate the body's relaxation response, which can help reduce stress and promote feelings of well-being. This response can also trigger the release of dopamine, promoting feelings of pleasure and reward.

5) Reframe Negative Thoughts

Negative thoughts can contribute to feelings of helplessness and depression. Instead of focusing on the worst-case scenario, try to find a more positive and realistic perspective. This can help you feel more in control and reduce feelings of helplessness.

Once you have challenged negative thoughts, reframe them into positive, realistic, and constructive thoughts. For example, if you have a negative thought like "I'll never be good enough," reframe it into something like "I'm capable of improving and growing, and I'll work towards my goals step by step." Make sure you recognize negative self-talk and thoughts that may be holding you back or causing negative emotions.

picture of smiling woman who beat stuggling depression

6) Seek Professional Help if Needed

DISCLAIMER: If you're feeling depressed or overwhelmed, and it's just too hard to beat on your own - it's important to seek help from a mental health professional. They can provide you with the necessary support and guidance to help you overcome your challenges.

In conclusion, remember that taking care of your mental health is just as important as taking care of your physical health. By implementing these best practices and techniques, you can reduce stress and prevent depression. If you or someone you know is struggling, don't hesitate to reach out for help. With the right support, you can overcome even the most overwhelming circumstances.

Wishing you happiness and prosperity!

picture of self help blog life 2.0 matt jones

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leslie donato
10 abr 2023
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Depression and overwhelming circumstances can make life seem difficult to manage, but there are steps you can take to cope and feel better. Here are some suggestions:

Seek Professional Help, Practice Self-Care, Connect with Others, Set Realistic Goal, Practice Mindfulness, and Focus on the Positive.


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