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Writer's pictureDr. Falguni Jani
Mar 25, 202311 min read

How to overcome depression - 8 powerful tips

Updated: Dec 26, 2023

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How to overcome depression - 8 powerful tips. Learn and apply methods to heal your depression on your own.
How to overcome depression - 8 powerful tips


If you are here it may be that you are in depression and you want to overcome it or else your near and dear one is in depression and you want to help.


Yes you have come to the right place. Read this blog and you will get your answers. Before we enter into all the tips I want you to understand some fundamentals. There is overwhelming information on the internet when it comes to depression.


Do not get distracted or discouraged by such information. For the past 25 years I have been treating people with depression. And I want to confirm to you from my experience that depression is curable.


I have witnessed people coming out of depression so rest assured that you too can overcome depression. Before we get into the how part let us bring clarity on some fundamentals.


Depression is a mental health condition that can leave individuals feeling overwhelmed and unable to cope. It can cause feelings of hopelessness, low self-esteem, and difficulty functioning on a daily basis. Fortunately, there are many treatment options available to help overcome depression.


Now let us understand types of depression treatment.


Types of Depression Treatment


Depression treatment is usually broken down into 2 categories: without medication and with medication. It’s important to note that these are not mutually exclusive; many people who have severe forms of depression will need both types of treatment in order to experience the best results.


Treatment without medication again has two types:

a) Self help treatment

b) Counselling based Treatment.


In my personal experience self help treatment is an ideal way to begin your journey to overcome depression. However, if you think your willpower is not strong enough then the other option is always available to use.


Treatment with medication will involve both counselling sessions and medicines. This will be very useful to those who have crossed moderate depression.


Medications may include antidepressants and mood stabilisers, which are usually prescribed by a psychiatrist. It is advisable that you never take any kind of antidepressants on your own. Antidepressants come with various side effects so I will never recommend you to take it on your own.


Depression Symptoms & Diagnosis


The symptoms of depression vary from one person to another. The following are the most common symptoms of depression, but each individual may not experience all of them. If you have five or more symptoms, you may be experiencing depression.

  • Persistently sad, anxious, or feeling of emptiness.

  • Feelings of hopelessness and/or pessimism.

  • Feelings of guilt, worthlessness and/or helplessness.

  • Loss of interest in activities or hobbies once pleasurable, including sex.

  • Fatigue and decreased energy.

  • Insomnia (difficulty sleeping), or increased wakefulness.

  • Psychomotor agitation (trouble sitting still) or retardation (feeling slowed down).

  • Decreased ability to think or concentrate, or indecisiveness.

  • Recurrent thoughts of death, suicidal thoughts, or suicide attempts.

You will soon learn 8 powerful tips to treat depression on your own. So before we enter into these tips let us understand what depression is.


What is Depression?

Depression is a mental health condition. I do not prefer it to be called a disease at all. Therefore relieve your heart from this heaviness. In life we face many conditions and move on either transforming that condition itself or transforming ourselves.


Yes there are millions of people worldwide affected by it. Depression is characterised by feelings of sadness, hopelessness, and despair that can last for weeks or months at a time. Depression can be caused by a variety of factors, including genetics, environmental factors, and life events such as trauma or loss.


There are many different treatments available for depression. These include talk therapy, medication, exercise, and lifestyle changes such as improving sleep habits and diet. Music therapy has also been shown to be an effective treatment for depression.


One of the most important things to remember about depression is that it is treatable. With the right combination of therapies and lifestyle changes, many people are able to overcome their symptoms and live happy, fulfilling lives. If you or someone you love is struggling with depression, don't hesitate to seek help from a qualified mental health professional.


Now you may have a question: what are the different types of depression? During a depressive episode, it's common for someone to feel sad, hopeless, and unmotivated. But there are different types of depression that can affect your mood and behaviour in unique ways.


Here's what you need to know about the different types of depression.

  • Mild depression

  • Moderate depression

  • Severe (also known as major or clinical) depression

  • Unipolar depression

  • Bipolar depression

  • Postpartum depression

Do not be afraid at all with the above list. Relax!


You do not have to get all the details about every type of depression. What you need to know is its type and the solution.


Now, you know the fundamentals. Hence, it is time for us to get into the 8 powerful tips on how to overcome depression.


How to overcome depression tips:


Tip # 1: Identify Negative Thinking


Identifying negative thinking is the first step towards overcoming depression. Negative thoughts can be downright debilitating, but recognising them is half the battle. If you find yourself frequently thinking negatively about yourself, your situation or anything in general, it's important to take note of it and challenge those thoughts.


One effective way to challenge negative thinking is through positive affirmations. Positive affirmations are statements that reinforce positive beliefs and attitudes within oneself. They can help break down the cycle of negativity and replace it with more uplifting thoughts and emotions.


For example, if you often think "I'm not good enough," you could create a positive affirmation such as "I am capable and worthy of success." By repeating this statement to yourself regularly, you'll begin to believe it over time which can lead to a more positive outlook on life.


Identifying negative thinking patterns and using positive affirmations can be a powerful tool in overcoming depression.


 
 

Tip # 2: Monitor Your Mood


Another effective way to overcome depression is by monitoring your mood. This involves keeping track of your emotions throughout the day and identifying any patterns that may contribute to feelings of sadness or low mood. You can do this with a simple journal or use an app specifically designed for tracking moods.


One benefit of monitoring your mood is that it can help you identify triggers for negative emotions. For example, if you notice that you always feel down after spending time on social media, you might decide to limit your usage or take a break from it altogether. Similarly, if you find that certain activities or situations consistently boost your mood, you can make an effort to incorporate them into your daily routine.


Monitoring your mood can also provide a sense of control and empowerment over your mental health. By actively tracking how you feel and taking steps to improve your mood, even small ones, you are taking an active role in managing and overcoming depression. It may take some time and effort to get used to tracking your moods regularly, but the benefits can be significant in terms of improving overall mental wellbeing.


 

 

Tip # 3: Exercise Regularly


Regular exercise is an effective way to combat depression. Exercise stimulates the release of endorphins, which are chemicals in the brain that promote positive feelings and reduce stress levels. It also increases blood flow to the brain, leading to a reduction in symptoms such as fatigue and lethargy.


Additionally, exercising regularly can improve overall physical health, leading to greater self-esteem and confidence. This can help individuals feel more capable of managing their depression and can lead to improved mood.


It is important to note that exercise does not have to be intense or time-consuming. Simple activities such as walking, yoga or swimming for 30 minutes a day can be effective in reducing symptoms of depression.


Even small amounts of movement throughout the day, such as taking short walks during breaks at work, can make a significant difference in overall mood and wellbeing.


 

Maintain your wellbeing

 

Tip # 4: Practice Relaxation Techniques


One of the most effective ways to overcome depression is to practise relaxation techniques. When you're anxious or depressed, your body goes into "fight or flight" mode, which can make it difficult to relax. However, relaxation techniques have been shown to help reduce stress and anxiety levels, as well as improve mood and sleep quality.


There are many different relaxation techniques that you can try, including meditation, deep breathing exercises, progressive muscle relaxation, guided imagery, and yoga. Each technique has its own unique benefits and may work better for different people. For example, meditation can help calm racing thoughts and promote feelings of inner peace and serenity.


Deep breathing exercises can help reduce physical symptoms of stress such as rapid heart rate or shallow breathing. Progressive muscle relaxation involves tensing and releasing muscles throughout the body in order to release tension and promote physical relaxation.


Guided imagery involves imagining a peaceful scene or scenario in order to promote mental relaxation. Finally, yoga combines physical postures with deep breathing exercises in order to promote both physical and mental wellbeing.


 
 

Tip # 5: Healthy Eating Habits


Healthy eating habits can have a tremendous impact on an individual's mental health. Consuming a balanced diet with sufficient protein, vitamins, and minerals helps to maintain proper brain function and supports emotional well-being.


This involves incorporating more whole grains, fruits, vegetables, lean proteins, and healthy fats into one's diet. Avoiding processed foods and sugary drinks is also important in promoting good mental health.


In addition to consuming nutrient-rich foods, it is important to practise mindful eating habits. This means paying attention to hunger cues and avoiding overeating or undereating. It also involves taking time to savour meals instead of rushing through them quickly.


Mindful eating allows individuals to develop a deeper appreciation for food while also reducing stress levels.


Finally, staying hydrated by drinking plenty of water throughout the day can improve mood and cognitive function. Dehydration has been linked to increased symptoms of depression and anxiety, so it is crucial to prioritise hydration as part of a healthy lifestyle.


Overall, adopting healthy eating habits can positively impact an individual's physical health as well as their mental well-being.


 
 

Tip # 6: Reach Out for Support


Sometimes, it can be challenging to overcome depression alone. It is essential to know that reaching out for support is not a sign of weakness but rather an act of courage. Seeking help from family, friends or even professionals can do wonders in helping you recover from depression.


One way of getting support is by talking to someone you trust about your struggles. The person may offer helpful advice or just lend a listening ear as you express yourself.

Joining support groups or forums with individuals who have gone through similar experiences can also provide a sense of community and understanding.


Seeking professional help such as therapy or counselling can help you work through the issues contributing to your depression and develop effective coping mechanisms. You may also consider medication prescribed by a healthcare provider in severe cases where therapy and lifestyle changes are not enough.


Remember, seeking support is not only beneficial for overcoming depression but also helps build stronger relationships along the way.


 
 

Tip # 7: Connect with Nature


Connecting with nature can be a powerful tool in treating depression. Spending time outdoors and immersing oneself in natural surroundings has been shown to reduce symptoms of anxiety and depression, as well as lower stress levels.


Nature provides a sense of calm and perspective that can help individuals gain clarity on their thoughts and emotions.


One way to connect with nature is through hiking or walking in the woods. This allows for physical activity while also being surrounded by greenery and fresh air.


Another option is gardening, which not only connects individuals with nature but also provides a sense of responsibility and purpose.


In addition to these activities, music therapy can also be incorporated into nature-based treatments for depression. Combining the calming effects of nature with the therapeutic benefits of music has been shown to improve mood, reduce anxiety, and increase overall wellbeing.


Whether it's listening to soothing sounds or playing an instrument outside, integrating music into outdoor activities can be an effective method for managing symptoms of depression.


 

Music therapy for depression

 

Tip # 8: Learn Self Help Treatment Process


We have come to the last tip but this is the most profound tip. I would like to repeat this again that self help treatment is the ideal way to overcome depression. However, for this you must prepare yourself.


Learning is a never ending process. Therefore keep your mind open to learn new things. Now that you want to overcome depression the best way is the self help method. Self help is the best help.


In your self help the treatment process will require some basic tools like music therapy, affirmations and tracker that will keep you on track. Important thing about the self help method is that you must carry it for a minimum of 45 days.


If you are in depression for more than 6 months, then you must continue self help depression treatment for at least 90 days.


 
 

Conclusion: Overcoming Depression


In conclusion, begin your journey to overcoming depression. Now you know the What, Why and How about it. In this journey the support and encouragement of loved ones are crucial in making progress towards recovery.


Seek out the help of family or friends, or join a support group or online depression forum where you can connect with others who have similar experiences.


Don't hesitate to ask for help if you feel like you need it, as there is no shame in seeking treatment for mental health issues.


Remember that overcoming depression may take time and effort, but it's worth it in the end. By implementing these eight strategies and enlisting the support of those around us, you can heal your depression and find joy in life once again.


Feel free to use the comment section below to share your understanding about this blog on how to overcome depression - 8 powerful tips.


I pray for your wellbeing.


Free resources to overcome depression


Discover the key to overcoming depression with our powerful online course. This course is facilitated by Dr. Falguni Jani, India’s leading integral psychotherapist. She provides expert guidance and support throughout the course by offering various practical techniques, tools and strategies needed to overcome depression. Her life experience of 25+ years in helping 1000s of individuals to beat depression has been accumulated in this course. Enrol now by joining the course and take the first step towards regaining your happiness and life. 


2. Start Diagnosis - Online depression test

The online depression test has been used by 34000+ people globally. It is scientifically researched and provides you with as an assessment of whether you are in depression or not. The test is researched and developed under the guidance of Dr. Falguni Jani. It is created using reference from WHO ICD 10 Code for depression.


Join our Overcome Depression Forum which is dedicated to supporting and helping individuals who are on the journey of overcoming depression with self help tools & methods. You can connect with a supportive community of like-minded individuals who understand the challenges of dealing with depression and also have overcome depression using self help methods. It is a safe and non-judgemental space where you can freely share your experience, thoughts, questions and seek support. This forum is led by Dr. Falguni Jani. She will answer your questions within 72 hours. 


Discover effective strategies to overcome mild depression with our mild depression treatment guide ebook. This ebook provides practical tips and techniques to help you overcome mild depression with ease on your own. Written by Dr. Falguni Jani, you will get the best expert support in this step-by-step guide. With easy-to-follow methods, techniques and tools, you can choose your best treatment method from the variety of treatment options suggested by her for mild depression. 


Overcome moderate depression with ease from the effective treatment options suggested by Dr. Falguni Jani. With 25+ years of experience in treating depression patients, she has carefully given practical techniques which work for moderate depression. Choose whichever self-help treatment that suits you best and begin your journey to overcome moderate depression with ease. Download the moderate depression treatment ebook today and take the first step towards a happier depression-free life.


Going through suicidal thoughts happens to many during their battle with depression. Discover the ultimate guide to conquering suicidal thoughts during depression by with our ebook. Written by Dr. Falguni Jani, this book is packed with proven techniques and tools to help you overcome suicidal thoughts during depression. Lots of individuals have been benefited and have been able to overcome suicidal thoughts and gradually reduce their depression symptoms. Gain resilience, confidence, motivation and support through this ebook. 


7. Join Group - Wellbeing prayers

Join our Wellbeing Prayers group and experience the power of collective positive energy. This group is dedicated to promoting mental, emotional, and spiritual wellbeing through the practice of prayer. Praying has nothing to do with any religion. It is a safe and non-judgemental space which is not bound by religion or cult. It is open to all who believe in praying. By joining, you will have the opportunity to pray with like-minded individuals who share a common goal of finding inner peace and serenity. Together, we will create a supportive and uplifting community where you can seek solace, share your thoughts, and receive encouragement. Join us today and send wellbeing prayers to all.


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