If you’ve battled depression or in the middle of it now, I’m here to give you a virtual hug. I’ve gone through it myself and it was dark time in my life. The good thing is it doesn’t last forever, but only IF you take action to get out of it. I’m here to remind you that if you want out, it’s ultimately up to you!
There are many solutions to get out of feeling depressed and I personally do not favor the medication route. Obvious disclaimer- I’m not a doctor! I understand that antidepressants are necessary for some people and if that’s you that’s 100 % okay!! However I’ve been on them before didn’t find them helpful.. There’s also studies on how antidepressants do not work. This blog post is to give you an approach on how to overcome depression with the work and without the meds.
Step 1. Face your reality. This is a challenging first step because nothing about accepting where you are in life is easy. Tony Robbins says see your situation as it is, but don’t make it worse than it is. This means stop the spiraling before it starts and don’t make up scenarios about your life that aren’t real. Facing your circumstances can be a hard pill to swallow, especially if you’re battling something difficult. Whether you’ve lost a loved one, have cancer, had a miscarriage, or dealing with a break up, it’s vital to come to terms with your situation. Please know it’s NOT an overnight fix though, it’s a process that requires no time stamp.
Step 2. Decide who you want to become. Instead of thinking about how sad you feel now, think about how you WANT to feel instead. Do you want to be a happy, strong, outgoing woman? Or a patient, loving, and fun mom? I recommend writing down your ideal self and reminding yourself you ARE that person. Slap it on a index card and speak it over yourself sister!
Step 3. Cut out the toxicity in your life. Think about your circle of friends, is one always putting you down? This could also be an annoying coworker, family member, dare I say boyfriend?? Toxicity also comes from unhealthy habits like drinking too much or smoking. Also consider what you’re watching on Netflix and what music you’re listening to. You might think I’m crazy but if I’m sad I’m not listening to a song that deepens my pain or watching a show that worsens my fears! Grab some popcorn and play a comedy- laughter is the best medicine!
Step 4. Replace the bad with good. This one’s pretty straight forward but I recommend finding healthier alternatives once you’ve cut out the toxic ones. If you say goodbye without welcoming something new you’ll go right back to whats familiar and never change. There’s a great book called Atomic habits that explains this more thoroughly.
Step 5. Change your state. I could do a whole blog post on this one! The brutal truth is depression can come back, but the more you beat it the shorter it stays each time. I’m not going to act like you’ll never be sad again, it’s life- you will be! Instead I want to equip you with a technique I use when the tears come. When you notice you’re slipping you need to physically get up and move from where you are. If you’re in bed crying, get up, put your shoes on and go for a walk. OR get in your car and go for a drive. You need to get out of the space you’re in because it’ll distract your mind and shift your focus to something different. This has helped me time and time again.
Step 6. Work out. I alluded to this in the previous step, but physical exercise improves your mood and mental health by releasing endorphins. Even going for a walk in the morning will do the trick! Getting physical exercise in will also increase your energy and make you feel good about yourself.
7. Eat healthier. This is an obvious one but worth reminding. Ultra processed foods that are high in sugar, salt and fat increase your risk of depression. I live in Texas where Whataburger is all the rage, and most of the time people feel terrible after they eat it! That’s not how you’re supposed to be after a meal. I recommend eating foods that nourish your body. Protein, vegetables, nuts, seeds, berries and good fats are the way to go!
8. Talk with someone. This could be a therapist, friend, or family member. Whomever you choose they need to be someone you can trust and believe will give you good advice. Though sometimes the best talks are when we need someone to just listen and get things off our chest. I’ve definitely felt a sigh of relief after unloading when something was weighing on me. One of my good friends who is a therapist up in Dallas reminded me to NEVER suffer in silence. Let this be your reminder too!
9. Start winning. You need to start succeeding in an area of your life to really kick depression’s ass. It’s hard to be sad when you’re progressing! This could mean sticking to your diet and watching your body transform, or focusing on your sales goals at work and making killer commission! Being in the pursuit will make your happiness skyrocket.
10. Prayer. I saved the best for last because I believe it’s worth ending on. I believe in God and lean on my faith for everything. When I’m lost, I turn to the word and am instantly filled with hope. I have bible verses memorized and constantly speak them out loud when I’m down. When I get anxious, scared, sad or even angry I realize I’m not utilizing my faith and seek him our for peace. My favorite way to end the night is reflecting on my day and finding 3 things I’m grateful for that happened. It helps me seek out his goodness and I always find more than just 3 things!!
I hope these help you if you’re struggling <3
With love,
Cathy
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