Here is the the list of the ways, psychologists recommend to cope with depression:
1: Analyze the source of depression.
If circumstances and situations are the reason then try to use your will power to overcome it. But if there is no other reason to be depressed and you feel low then medicines and psychological counseling are needed.
2: Try to get out of your comfort zone to get rid of depression.
During the depression, we tend to think like we are tired now and let do this chore some other time or let meet this person some other time. But the reality is that you are not tired. You are in your comfort zone. Try to get out of it. During the depression, we prioritize thinking and feeling. But in reality, we have to prioritize doable things and work. So avoid it.
3: Avoid caffeine.
It is a quick fix. All over the world tea and coffee are widely used caffeinated beverages. When consumed in larger quantities, caffeine can cause sleep problems and affects your sleep cycle. If you regularly consume caffeine and start to quit suddenly, you can feel depressed, irritable, headache, and fatigue. After some days your body will adjust and you will feel better.
Omega 3 fatty acids are commonly found in fish oil and are very effective in alleviating symptoms of depression. Countries where fish is widely consumed are less prone to depression than those where fish is not commonly consumed. Try to take regular smaller dose between 1/ g to 2/ g of omega3 fatty acids but you must consult your doctor before start taking it.
Magnesium is now removed from our daily food intake because of consuming processed foods. Magnesium deficiency causes mood disorders. 248 to 450 mg of magnesium is sufficient per day for six weeks in your daily diet to cure depression symptoms and mood disorders. You can take black eyes peas, soy nuts, cooked beans almonds, cashews, flaxseeds to recover your magnesium deficiency. You can also take magnesium supplements.
6: Essential Oils
Bergamot, lavender, chamomile and ylang-ylang essential oils have a very calming and soothing effects on the brain and reduce your stress and anxiety levels and improve mood. These oils have a placebo effect. These oils can be used to cure mild to moderate depressive symptoms. Use these oils just one drop on your wrist and sniff slightly. Or sprinkle one drop on your pillow.
7: Breathing Technique:
This is the most important technique psychologists recommend to calm your mind. In this way, your hormones like endorphins are released which produces calming and soothing effects. To practice deep breathing, inhale oxygen into your lungs to full your belly and hold it for a while and exhale slowly. Practice this for 15 minutes.
8: Mindfulness for depression:
Mindfulness is a practice to feel our presence where we are, aware of ourselves rather than focusing on what is going around us. Mindfulness distracts us from our overwhelming negative thoughts and reduces our anxiety. To practice mindfulness, sit calmly on a chair for a while. Close your eyes, Start focusing on your feet and also practice deep breathing. Then focus on your lower back area, then on your shoulders, and finally on your head. Let every other noise or distraction pass and just focus on your body parts, feel the sensation, and practice deep breathing. You will see immediate results and feel better.
9: Exercise for depression:
Exercise is an important part of our treatment of depression. During exercise, endorphins are released that reduces pain and make us feel happy. A combination of serotonin , endorphins, oxytocin, and dopamine is very necessary to make us feel happy. People with mild mood swings can do solely exercise to reduce depression. In a major depressive state, it is very difficult to start moving and doing exercise. But you can take smaller steps. Start by doing just 5 minutes excercise and then add 5 minutes more in next day and 5 more in next day. You will feel better results.
Exposing yourself to sunlight can significantly reduce depression symptoms. Sunlight produces serotonin hormones which lift our mood. During winter season we are less exposed to sunlight due to which we can feel seasonal depression. Try to take sunlight at least 15 minutes each day and see the results.
11: Try to relate with nature to cure depression.
If you feel depressed then go on a walk-in woods. Interact with nature. Researchers have found that outdoor excursions may reduce your stress and anxiety level and have a positive impact on your mind. Nature walk minimizes repetitive reduce thinking. Nature sounds reduce blood pressure and stress hormones cortisol. Cortisol increases anxiety levels and causes high blood pressure. Explore nature and it will keep you away from depression.
12:Sleep well to overcome depression.
There is a relation between sleep and depression. Depression causes insomnia and deliberately reducing your sleep hours can lead to depression. Do follow sleep hygiene by cutting all tv screens and mobile use at least one hour before going to bed. Take at lest 8 hours of sleep to feel better next day.
Phobia is an intense fear of things or events that are normally irrational. For example phobias of lizard, snake, height, water, etc. Phobias keep you away from doing things you want to do. Irrational fears produce cortisol hormones which cause stress and depression Challenge your self to face difficult situations. Expose yourself to your phobias. Gradually your phobias will be eliminated.
14: Gratitude for depression.
Think about the problems of others. You will find that your problem is smaller as compared to others. You will feel better about your situation. By practicing gratitude our feel-good hormones like dopamine, oxytocin, and serotonin are released and that increases our happiness.
15: Serve Others.
Serving others not only makes others happy but also makes us satisfied. Helping others connects us to the world and other human beings and creates a bond between us. By helping others, we help ourselves. This help can be anything like in the form of money, words, smile, doing tasks for others, taking care of pets, etc. All these volunteering activities make us feel happier.
16: Ask your loved ones for help to overcome depression .
Our loved ones are those people who can understand our feelings. They can help us get out of depression. Try to talk to them about your feelings. Ask for their help. They will be more willing to help you. Share how you feel right now and plan activities with them. Go out with them for recreational activities like going for dinner, shopping, cinema, vacations, etc.
17: Focus more on human interaction than social media.
Studies have shown that there is a link between depression and use of social media. People who use social media tend to be more depressed than those who use it less frequently. So stay connected with people face to face rather than relying on social media.