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Five Tips for Dealing With Depression

Although you may feel alone, the truth is 1 in 5 of us is likely to suffer depression at some point in our lives. No-one is immune from it and the symptoms of depression affect emotions, thoughts, and behaviours as well as having a physical impact on us. Jacqueline offers up some sound depression advice.

In this article

We are all individuals and depression symptoms vary from person to person. It’s less important that you “fit” the symptoms than it is to just do something about those low feelings by getting depression advice.

Some of the symptoms you may have include:

  • No longer doing the things that you used to enjoy
  • Disrupted sleep pattern –either not being able to sleep through the night or waking up early and unable to go back to sleep
  • Feelings of exhaustion and lethargy, especially on waking
  • Expecting the worst, having a negative outlook
  • Poor memory or concentration and difficulty in making decisions
  • Crying a lot or being unable to cry when a truly sad event occurs
  • Increased feelings of anger, irritability, guilt or self loathing
  • A lack of hope
  • Procrastinating over everyday tasks
  • A heightened sensitivity to pain.
  • Feeling anxious or stressed.
  • Feeling sad, guilty, upset, lazy, despairing or numb
  • Changes in weight, appetite and eating patterns
  • Feeling lonely even when there are people around

What you are not is lazy. Just like you wouldn’t blame yourself for sneezing if you had a cold, it’s not helpful to blame yourself for feeling the way you do.

Think of it as emotional flu and take time to look after yourself. So below you will find my five anxiety advice tips

Here are five of my top tips that will help you to do just that

1. Maintain a healthy sleep routine

Depression plays havoc with your sleep cycle, ensuring you get less deep recuperative rest, which often means you wake up in the morning feeling more tired than when you went to bed. Take control of the way you are feeling by ensuring you go to bed no later than 11.30 pm, even if you don’t sleep and you get up no later than 8am. If you have a problem getting up in the morning, don’t leave it to chance, arrange for someone to wake you up

2. Give yourself some wind down time

We all know that children need wind down time before going to bed. Why would we be any different? Watching the TV or being on the computer just prior to bedtime will get those arousal patterns in the brain racing and force that brain to jump through mental hoops all night long. Do yourself a huge favour and take 15 to 20 minutes to wind down. One client took the dog for a walk, others have slowed down their cleansing routine so they feel pampered and relaxed, and some read for a while. Do whatever works for you.

3. Keep a 30 second daily diary

When you are depressed and difficult things occur; they feel permanent, affecting everything in your life, whilst any good things feel temporary and unreliable. It can be hard to remember that nothing ever truly stays the same no matter how much we may wish for it.

One simple technique to stop this negative thought pattern from making the depression worse is to keep a 30 second daily diary. It’s really simple, at the end of each day take 30 seconds to simply write down the date and scale what kind of day you have had, from 1 to 10, with 1 being the worst day of your life and 10 being the best.

Don’t allow yourself to feed the problem by going into details.

4. Lower those anxiety levels

Depression thrives on anxiety and stress. Lower those levels of anxiety whenever you need to by simply modifying your breathing. To do this, slowly breathe in through your nose for the count of seven and then breath out just as slowly through your mouth for the count of 11. Notice those tiny changes in body tension. It’s a biological fact that breathing in this way forces adrenaline out of the body and makes the body relax, Continue for as long as you need to regain control.

5. Go out for a little while each day

Depressed clients frequently tell me that although they don’t feel like getting ready and going out of the house, once they do they feel a little better. This is because physical exercise and sunlight help the body to raise serotonin levels in the brain and by doing so modulate sleep and improve mood. Elevate your mood by going out for a short walk at least once a day.

If you follow these five simple tips you may begin to recognise that depression is not pushing you around quite as much as it did.

If you are ready to take the next step, give me a call. I am waiting to give you depression advice.

To speak with Jacqueline for individual depression and anxiety advice, view her profile.

View the full list of experts who can offer depression depression advice .

About the author

Jacqueline Bell
Clinical Hypnotherapist

Hypnotherapist and counsellor Jacqueline can help people stop smoking, cope with phobias, lose weight and boost their self-esteem. She’s also an expert in dealing with post-traumatic stress disorder.

Articles by Jacqueline Bell
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