Depression

DEPRESSED ka ba?

Actually, ilang beses na din akong nadepressed at hindi pa din ako naiimune sa sakit ng pakiramdam dahil sa sobrang sama ng loob. Alam mo yung feeling na hindi ka makakain, hindi ka makagawa ng gusto mong gawin at hindi ka makatulog buong magdamag. Yung mga bawat umaga mo tulala ka lang o bigla ka maiiyak, yung nalulungkot ka pag gumagabi na at hindi mapigilang alalahanin ang mga masasayang nangyari sa buhay pag-ibig na lalong dumadagdag sa kalungkutan ng buhay mo.

Well, hindi ko masisisi kasi kahit ako ganyang ganyan ako halos mabaliw pa nga ako sa sobrang lungkot. Magbibigay ako ng mga TIPS para maibsan ang depression.

(note: kahit nagbibigay ako ng tips hindi ko din ginawa to kasi emo ako e hehe pero makakatulong to para mabawasan ang ka emohan natin) 

credits to http://www.helpguide.org/mental/depression_tips.htm

Depression self-help tip 1: Cultivate supportive relationships

• Turn to trusted friends and family members. Share what you’re going through with the people you love and trust. Ask for the help and support you need. You may have retreated from your most treasured relationships, but they can get you through this tough time.
• Try to keep up with social activities even if you don’t feel like it. When you’re depressed, it feels more comfortable to retreat into your shell. But being around other people will make you feel less depressed.
• Join a support group for depression. Being with others who are dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences.

Depression self-help tip 2: Challenge negative thinking

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. 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. But maybe he’s just having a bad day.

Depression self-help tip 3: Take care of yourself

• Aim for 8 hours of sleep. Depression typically involves sleep problems. Whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits.
• Expose yourself to a little sunlight every day. Lack of sunlight can make depression worse. Make sure you’re getting enough. Take a short walk outdoors, have your coffee outside, enjoy an al fresco meal, people-watch on a park bench, or sit out in the garden.  
• Keep stress in check. Not only does stress prolong and worsen depression, but it can also trigger it.  Figure out all the things in your life that are stressing you out. Examples include: work overload, unsupportive relationships, taking on too much, or health problems. Once you’ve identified your stressors, you can make a plan to avoid them or minimize their impact.
• Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.
• Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and you a sense of being needed—both powerful antidotes to depression.

Depression self-help tip 4: Get regular exercise

• Take the stairs rather than the elevator
• Park your car in the farthest spot in the lot
• Take your dog for a walk
• Pair up with an exercise partner
• Walk while you’re talking on the phone

Depression self-help tip 5: Eat a healthy, mood-boosting diet

• Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every 3-4 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, brown rice, oatmeal, whole grain breads, and bananas 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.
• 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.

Depression self-help tip 6: Know when to get additional help

If you find your depression getting worse and worse, seek professional help. Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better!

Don’t forget about these self-help tips, though. Even if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning.

>>>>> that was taken from http://www.helpguide.org/mental/depression_tips.htm :) 

Ayan, so pag depress follow lang ang tips para malessen ang depression :)

pinakamabuting gawin padin talaga is to talk to your friends and magpakasaya, di naman talaga natin maiiwasan yung pagkabalik sa bahay e maiiyak pero magiging okay din ang lahat pagtinulungan natin ang sarili natin. Thank you for reading my blog again sana nakatulong :)