By Introduction
Depression isn’t just temporary mental pressure caused by work or a specific reason; it is a very significant mental health issue. In today’s digital age, where competition is fierce, the number of depressed individuals is increasing rapidly. Millions of people search Google for solutions to this problem, using queries such as:
- how to deal with depression?
- how to get out of depression?
- how to stop being depressed?
- how to get out of a depressive episode?
- how to beat depression?
- how to help depression?
Even more, people search for home remedies for depression because they want to avoid medications or antidepressants. Are you also struggling with anxiety or depression and looking for an effective solution? By reading this article, you can learn about the symptoms of depression and find ways to deal with it effectively so you can live a better and happier life.
Let’s start by understanding what depression actually is.
Please Note
This information intends to help you understand depression, its types, and effective, medically proven coping techniques. However, it cannot replace visits or appointments with mental health professionals. Do not use this information to diagnose major depression or attempt to treat severe depressive episodes by yourself alone.
What is Depression?
Depression is a mood disorder that makes you feel sad and reduces your interest in daily activities you once enjoyed. It severely affects your ability to think, your memory, and everyday normal activities like eating and sleeping.
Everyone feels sad due to difficult life events, which is completely normal. Examples include losing a job, going through a divorce, or grieving the loss of a loved one. In contrast, the sadness caused by depression is entirely different and long-term. It can practically last from three weeks to several months. If you do not treat it in time, it can become permanent, leading to more critical mental or physical health issues.
What are the Types of Depression?
In the latest edition of American Psychiatric Association’s book “Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR)”, depression is classified into the following related depressive disorders:
Major Depressive Disorder (MDD)
Often known as clinical depression, MDD involves a persistently low mood or loss of interest in normal everyday activities. This depressive disorder commonly lasts for at least two weeks. Usually it can be diagnosed through symptoms such as changes in sleep or appetite, fatigue, feelings of worthlessness, difficulty concentrating, or thoughts of death. MDD is both common and potentially severe form of depression.
Persistent Depressive Disorder (PDD)
Persistent depressive disorder (dysthymia) is a mild or moderate but long-term, ongoing depression that may last for at least two years or more. While its symptoms are less intense than MDD, their chronic nature can significantly affect your quality of life and daily functioning.
Disruptive Mood Dysregulation Disorder (DMDD)
DMDD is diagnosed in children and adolescents and is characterized by chronic irritability and frequent, severe temper outbursts. These symptoms begin in childhood—typically before age 10—and are more intense than ordinary mood swings.
Premenstrual Dysphoric Disorder (PMDD)
PMDD causes marked depression, anxiety, or intense irritability episodes in children. The symptoms of PMDD usually begin at age of 10 and these symptoms improve shortly after the period begins.
Depressive Disorder Due to Another Medical Condition
Some medical conditions can cause changes in your body that lead to depression. Examples of these conditions include thyroid disease, neurological disorders, or cardiovascular illness. To get out of such depression, you must focus on treating the underlying condition.
Important distinction: Although people with bipolar disorder also experience depressive episodes. However, bipolar disorder is classified separately in the DSM-5-TR and is not considered a depressive disorder.
Am I Depressed?
Signs & Symptoms of Depression
Depending on depressive disorder type, the symptoms and signs of depression can range from mild to severe. In general depression symptoms include:
- Feeling sad, worried, hopeless, or anxious most of the day.
- Loss of interest in doing your favourite activities.
- Feeling frustrated, irritable, or restless.
- Stay quit that usual even in gathering with loved ones.
- Staying and feeling alone and stuck in one’s own thoughts.
- Facing trouble in sleeping or staying asleep for a long time.
- Having trouble in concentration, making decisions, and remembering things.
- Talking short sleep or waking up too early.
- Eating too much or very little than usual or not enjoying your meal.
- Experiencing untreatable headache, pain, or stomach pain.
- Hurting your self or even facing suicidal thoughts.
Now What I Can Do? How to Deal With Depression?
Practicing effective and powerful coping techniques daily can be beneficial strongly in dealing with these depressive episodes. Follow these psychological and physical interventions to stop being depressed with or without antidepressants:
Talk With Someone You Trust
Your first step on how to deal with depression is to talk about your mental health with someone you trust. It’s a brave but really effective step toward beating your depression and anxiety. You must avoid such people who lift you down, instead focus on interacting with those who lift you up.
While it’s also OK to spend some time alone but avoid isolating yourself. Else, depression will remain or even get worse.
If you feel it is hard to open up with someone very close, you can call Samaritans helpline at any time on 116 123.
Engage in Creative Activities
You can redirect your attention by engaging in creating activities to noticeably lower depression symptoms. No matter what activity you choose, just focus on trying something new that could relax your mind and boost your mood. Here are some creative activities ideas for you:
- Gardening
- Painting or Drawing
- Photo Shoot
- Singing or Dancing
- Creative Writing
- Cooking or trying new recipes
- Gardening
- Crafting Decoration Items
You can start with any of these activities as a new hobby or with attention to learn new skills.
Follow a Brain-Healthy Diet
When people are depressed, especially when taking antidepressants, they don’t eat normally. Some eat too much and gain weight while others don’t like eating that leads to the risk of becoming underweight.
A healthy diet is crucial to prevent this unusual weight loss or weight gain. You must focus on adding foods rich in omega-3 fatty acids, antioxidants, vitamins, and minerals. To protect your brain cells and reduce inflammation, you must add the the following food in your diet:
- Fatty fish (salmon, mackerel, sardines)
- Nuts and Seeds (walnuts, flaxseeds, chia seeds)
- Leafy Green Vegetables
- Berries (blueberries, strawberries)
- Whole Grains
- Eggs
- Dark Chocolate
- Green Tea
Note: Breakfast is important to stay energetic the whole day. Do not skip and make sure your breakfast meal includes healthy foods.
Stay Physically Active
There is strong evidence that exercise improves mood and confidence. Pick any one physical activity mentioned below and aim to do daily with consistency.
Moderate Exercises to improve mental illness:
- Cycling
- Swimming
- Dancing
- Walking
- Running
- Yoga
- Somatic Exercises
I will suggest you to start gently with walking for at least 20 minutes every morning.
Connect With Nature and Loved Ones
Spending time in nature and a peaceful environment is a great remedy for depression. Whether it’s the scenery of a sunset, colorful flowers and greenery, mountains, or a waterfall, or the natural sounds of birds, sea waves, or the breeze, all of these are natural healing components for depression.
It would be best to have your family or friends for company to enjoy nature. You can plan a picnic to a park, beach, or plan a long ride to turn your busy day into a beautiful memory.
Practice Daily Self-Care
Depressed people commonly struggle to look after their hygiene, proper sleep, and basic routines like eating and drinking regularly, or doing outdoor activities. To motivate yourself for self-care, thinking about how you look after your loved ones can be helpful.
Make sure you daily brush your teeth, take a shower, watch your nails and hairs, and get dressed well. Also improve your eating and drinking habits, plan outdoor activities at least once a week, and stay connected with your hobbies too.
Maintain a Healthy Sleep Routine
Staying awake one night and sleeping too long the next day is like you are feeding your depression. Find out what troubles you to get sleep and try specific coping techniques to fix the issue. Avoid watching screens at least 1 hour before your bedtime. You can read a tale, listen to calm music, or try meditation during that hour.
Pro tip: Hiking for 15-20 min before bedtime is very beneficial to calm your mind for a good sleep.
Limit Screen Time
Try to stop yourself from watching screen for more than 3-4 hours, especially depressed people. Instead of spending too many hours on TV, computer, mobiles, or social media, put your attention toward hobbies, outdoor or creative activities, exercise, or spending time in nature.
Avoid Alcohol and Smoking
You may like to drink or smoke more than usual to cope with your depressive feelings. But it’s not a solution to your problem. Even addition to alcohol and smoking can worsen your health and depression symptoms. Also, it has been noticed that using them can prevent you from treating the underlying problems.
Home Remedies and Mental Health Exercises
You can manage daily symptoms through specific mental health exercises that signal your brain to break negative thinking cycles. These home remedies provide immediate relief by shifting your focus back to the present moment.
- The 5-4-3-2-1 Grounding Technique: Practice this by identifying five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste to ground your senses.
- The 4-7-8 Deep Breathing Method: Start by inhaling for four seconds, hold for seven, and exhale for eight to physically lower cortisol and release body tension.
- Positive Affirmations: Repeat helpful positive phrases that encourage you like “I am doing my best” daily to challenge negative self-talk.
- Gratitude Journaling: Record three small positive things every night to force your brain to scan for positive patterns rather than sadness.
- Mindfulness: Focus your entire attention on a single task like drinking tea or walking to prevent your mind from painful negatavi thoughts.
Need Help to Get Out of Depression?
If you are still worried on how to stop being depressed after trying these intervention techniques. You should book an appointment with a mental health professional. They may recommend therapies, and antidepressants for the treatment of your current depressive state.
For online counseling, you can refer yourself to Talkspace for Online Cognitive Behavioural Therapy (CBT) and in case you’re in a critical situation, dial 988 on your phone immediately.
If you or anyone you know is facing similar crisis or is in danger, please ask for help using following sources:
For USA:
- 911 Emergency
- 988 Suicide & Crisis Lifeline
- +1 (800) 799-7233 National Domestic Violence Hotline
- +1 (800) 996-6228 Family Violence Helpline
- +1 (800) 784-2433 National Hopeline Network
- +1 (800) 366-8288 Self-Harm Hotline
- +1 (800) 230-7526 Planned Parenthood Hotline
- +1 (800) 222-1222 American Association of Poison Control Centers
- +1 (800) 622-2255 Alcoholism & Drug Dependency Hope Line
- +1 (800) 233-4357 National Crisis Line, Anorexia and Bulimia
- +1 (888) 843-4564 GLBT Hotline
- +1 (866) 488-7386 TREVOR Crisis Hotline
- +1 (800) 221-7044 AIDS Crisis Line
- +1 (800) 422-4453 The Childhelp National Child Abuse Hotline
- +1 (877) 565-8860 The Trans Lifeline
For UK & Republic of Ireland
- 112 / 999 Emergency
- +44 (0) 8457 90 90 90 Hotline (UK – Local rate)
- +44 (0) 8457 90 91 92 Hotline (UK – Minicom)
- 1850 60 90 90 Hotline (ROI – Local rate)
- 1850 60 90 91 Hotline (ROI – Minicom)
FAQs
1. Can I recover from depression without medication?
Yes, many people manage mild to moderate depression through therapy, exercise, and lifestyle changes. However, severe clinical depression often requires professional medical intervention.
2. How long does it take for self-care to show results?
Consistency is key. While some feel a mood boost after one walk, significant changes usually take 2 to 4 weeks of consistent routine.
3. What is the best “home remedy” for a depressive episode?
Connecting with a trusted person and engaging in light physical activity are considered the most effective immediate home interventions.
