How To Overcome Depression

Mental Health has become an issue in Malaysia or maybe is was just there for a long time but just got our attention.According to Kementerian Kesihatan Malaysia "One in three Malaysian adults struggling with mental health issues" that is a worrying stat and really need serious attention.Mental health issue can vary and they come in several form but the most common and well known by all of us is DEPRESSION.Depression is a very serious issue and many people are getting depressed in daily basis thanks to our stressfull life.

One of the common news I hear on depression is Malaysian Houseman getting depressed during their work life and that is worrying because I might be starting my housemanship soon and I really do no want to end up depressed.Depression can come in various form like mild depression or major depressive disorder but rather then looking at the size of the impact look at the effect of the impact its always destructive

Here are a few criteria from the DSM 5 (Diagnostic and Statistical Manual of Mental Disorders) of psychiatry to check whether you have depression or not

Depression is a slow silent killer,here we will discuss "How to overcome depression".There are various ways to overcome it and here are a few 

1.) Do not isolate yourself

When you’re depressed, the tendency is to withdraw and isolate.This is common because we may find that no one understands our problem,feelings of shame and the guilt and people being judgemental like "You are worrying for this small matter".It maybe small from them but not you.Even reaching out to close family members and friends can be tough.But this is the time you need to be with the people that gonna love you,support you,build you and care about you and it sucks being alone.Social support is absolutely essential to depression recovery. Staying connected to other people and the outside world will make a world of difference in your mood and outlook.Staying isolated gonna make you think about it again and again like a never ending loop so break it and go out

2.) Do not start sleeping around

Sleeping is good and it looks like a best medicine for depression as you are away from it for a moment but it can only give you temporary relieve.Depression typically involves sleep problems whether you’re sleeping too little or too much, your mood suffers.It does not gives you any solution but only leads to factor No 1.Expose yourself to a little sunlight every day. Lack of sunlight can make depression worse. Take a short walk outdoors, have your coffee outside or sit out in the garden.Aim for at least 15 minutes of sunlight a day to boost your mood.Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.This also distracts you from your problem

3.) Do not run away from the pain

Pain is not something we always need to run from its something you need to embrace.The pain you are feeling are going to dwindle and go away but it takes time.My hope for you is if you are experiencing a depression and it's hard.Start working on yourself (workout), build your wardrobe, get a new hobby, take care of you, develop confidence, increase self worth and it's going to get better faster.You don't have anybody else to please except yourself.Do things you wanna do and give time sometime to help you

4.) Do things that make you feel good

While you can’t force yourself to have fun or experience pleasure, you can push yourself to do things, even when you don’t feel like it. You might be surprised at how much better you feel once you’re out in the world. Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.Do things like read a good book,play with a pet,pick up a former hobby or a sport you used to like,watch a funny movie or TV show or express yourself creatively through music, art, or writing.Hopefully it helps

5.) Do support your health

Starting to exercise can be difficult when you’re depressed and exhausted. But research shows that your energy levels will improve if you keep with it. You will be less fatigued, not more, once it’s part of your routine.Especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts. Focus on how your body feels as you move such as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing.The next one is very important.What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical.Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs

6.) Do challenge negative thinking

When these types of thoughts overwhelm you, it’s important to remind yourself that this is the depression talking. These irrational, pessimistic attitudes known as cognitive distortions aren’t realistic. When you really examine them they don’t hold up. But even so, they can be tough to give up. Just telling yourself to “think positive” won’t cut it. Often, they’re part of a lifelong pattern of thinking that’s become so automatic you’re not even completely aware of it.Once you are aware of this situation then challenge this thought by "How sure are you?" "Where is the evidence?" "How will I help if someone else think like this?" "Are you sure?".Once you question your thoughts you may be surprised at how quickly they crumble

When to get professional help ?

If you’ve taken self-help steps and made positive lifestyle changes and still find your depression getting worse, seek professional help. Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better

Depression takes time recover but how you handle yourself will be the key to your recovery.All this feeling will subside over time, they will lessen, eventually go away but the keyword is that little thing called TIME.But you need to do the things that hasten the recovery but if you start on a self destructive road, you will hurt longer than you need to.Hope this discussion help.

Thank you