Monday, 14 April 2014

Coping with being depressed

Hello there people!

So this was a request from a lovely reader, depression has a big range from feeling a bit fed up and up set to a constant 'depressing' mental state. It's a state of mind producing serious, long-term lowering of enjoyment of life or inability to visualize a happy future. 
I've had many moments where I just get fed up and want to cry but there any happy way to up lift your spirits:

Not talking about the past to find out 'why', just simply train your mind for the present, and the future. working literally with how you think, rather than trying to interpret or explain why you have the symptoms, Which may create more symptoms. Anything else is simply too long-winded and a waste of your time and money.
Small gestures are key: talking to loved ones, or a little task of just walking around the block, listening the positive music, creating positive thoughts. 

Ways to challenge negative thinking:

  • Think outside yourself. Ask yourself if you’d say what you’re thinking about yourself to someone else. If not, stop being so hard on yourself. Think about less harsh statements that offer more realistic descriptions.
  • Allow yourself to be less than perfect. Many depressed people are perfectionists, holding themselves to impossibly high standards and then beating themselves up when they fail to meet them. Battle this source of self-imposed stress by challenging your negative ways of thinking.
  • Socialize with positive people.Notice how people who always look on the bright side deal with challenges, even minor ones, like not being able to find a parking space. Then consider how you would react in the same situation. Even if you have to pretend, try to adopt their optimism and persistence in the face of difficulty.
  • Keep a "negative thought log." Whenever you experience a negative thought, jot down the thought and what triggered it in a notebook. Review your log when you’re in a good mood. Consider if the negativity was truly warranted and ask yourself if there’s another way to view the situation. For example, let’s say your boyfriend was short with you and you automatically assumed that the relationship was in trouble. It’s possible, though, he’s just having a bad day. 
Mood-boosting diets:
  • Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
  • Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these "feel-good" foods quickly lead to a crash in mood and energy.
  • Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, oatmeal, and whole grain breads can boost serotonin levels without a crash.
  • Boost your B vitamins.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.
  • Try super-foods rich in nutrients that can boost mood, such as bananas (magnesium to decrease anxiety, vitamin B6 to promote alertness, tryptophan to boost feel-good serotonin levels), brown rice (serotonin, thiamine to support sociability), and spinach (magnesium, folate to reduce agitation and improve sleep).
  • Consider taking a chromium supplement. Some depression studies show that chromium picolinate reduces carbohydrate cravings, eases mood swings, and boosts energy. Supplementing with chromium picolinate is especially effective for people who tend to overeat and oversleep when depressed. 
  • AND A LITTLE PERSONAL TIP THAT HELPS ME TO RELAX WHEN IM DOWN IS GETTING A MASSAGE, MAKING ME UNWIND.

I do hope this might of helped you, even helped you alittle bit makes me happy! Please like, comment and follow which will make my day. Thankyou!
Love phoebe xoxox

2 comments:

  1. thank you this has helped a lot :)x

    ReplyDelete

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