The document provides 20 methods for overcoming depression. It discusses recognizing depression as both a mental and physical illness by understanding the differences between sadness and depression. It emphasizes the importance of seeing a doctor, being honest about symptoms, and following treatment plans which may include lifestyle changes like exercise, diet, sleep, and social support. Positive thinking, mindfulness, hobbies, and limiting substance abuse are presented as additional ways to fight depression.

2. 20 Simple Ways to Overcome Depression
If you suddenly feel like this, as the world is ending for you, then you are not alone
who thinks like that. Depression is a very serious and common disease, which
affects almost 10% of the world's population. Depression is a very serious disease.
If it is left untreated, then it can put huge side effects on every aspect of your life.
So, do not let this happen. Fight your depression by following the steps here which
will help you to overcome depression.
Method 1 - Recognizing Depression
1. Understand the difference between sadness and depression:
Of course, there can be many reasons for the depression of any person: such as
losing a job, getting away from a loved one, a bad relationship, a tragic event, or
some other way. The stress of we all sometimes face sadness in some way or
another. Sometimes being sad is a common thing. Focus is the biggest difference
between depression.
When you are depressed, these feelings arise due to a particular event or a special
situation. Once that event changes or that time passes, your sadness also goes
away.
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On the other hand, depression affects your thoughts, feelings, understanding and
behavior. You do not feel sad about just one thing, you feel sad about everything.
And even after trying your best, this feeling will not leave you. In fact, you
sometimes feel depression and you do not even know the reason for these feelings.
Depression can also be manifested in the form of some similar feelings of
embarrassment or for some reason. (Ways to Overcome Depression)

3. 2. Accept The Fact That Depression Is Also A Physical Illness Like Winter
And Cold:
Depression is not just "mental illness". According to the research, this is also a
physical illness, and therefore it is also necessary to take medical care in it.
Neurotransmitters are these types of chemical messengers, who work to send
messages between brain cells. It is believed that an abnormal level of
neurotransmitters in depression has an important role.
Behavior in the balance of hormones may also be a cause of depression. These
changes can also be due to thyroid problems, minopause, or recent pregnancy.
Physical changes have been noticed in the brains of depression victims. There is no
knowledge of their importance, but such observations can some day reveal the true
causes of depression.
Depression is often done in families only. This suggests that some particular genes
are related to depression, the researchers are trying very hard to identifying them.
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Knowing to be a genetic of depression and also knowing that due to this your
children may be more susceptible to this, you can put them in a kind of guilt.
Remember that you have no control over your inheritance. There is no mistake in
this. Instead, control what you can do. Try to recover from depression and also
help others by becoming ideal. (Ways to Overcome Depression)

4. 3. Learn To Understand Its Signals:
Depression can be equally different, it is important to understand the person
fighting with it. Not every person will experience the same symptoms - some
people will feel less intensity of some symptoms and others will feel more serious
symptoms. Some people experience depression only once in life, while some
people experience long term symptoms of depression. The signs and symptoms of
depression are as follows:
 Feeling sadness or emptiness
 Changes in appetite (too much or too little food)
 Weight instability
 Sleep disturbance
 Disappointment or pessimism
 Feeling tired or lacking energy
 Feeling worthless, guilty or helpless
 Less interest in most fun work
 Problems in making decisions or focusing on anything
 Discomfort and irritability
 Suicidal thoughts come
 Physical symptoms, such as pain or headache
Method 2 - Seeing a Doctor
1. Take The Time (Appointment) From Your Doctor:
Depression can also lead to other mental and physical problems. It is very
important to tell your doctor what you feel. Your doctor can then refuse your other
natural causes of depression.

5. If needed, take counsel (referral) too. Your general doctor may also advise you to
visit a psychiatrist, who can treat your depression more effectively. (Ways to
Overcome Depression)
2. Prepare For Your Appointment:
The appointment time for the doctor's goes up very quickly. Here are some ways to
make the right use of that time:
1. Write down all your symptoms.
2. Write down all the personal information of your life including important
events, which are responsible for your feelings, your beliefs or thoughts.
3. Also write about all your medicines, including vitamins and supplements.
4. Write down all the questions that you want to ask your doctor. These
questions can be included in the questions asked by the doctor.
5. Is the potential response to my symptoms depression?
6. What treatment will you give me?
7. What type of tests do I need?
8. How can I handle depression with my other illnesses?
9. Do you recommend me an alternative or alternative treatment?
10. Do you have any printed material that I can take home? Also, do you
recommend using a website?
11. And, do you have a local support group, which you recommend?

6. Your doctor may have some questions to ask you. Be prepared to answer
these questions :
1. Does your family or any of your relatives have the same symptoms?
2. When did you see such symptoms for the first time?
3. Do you always feel bad? Or your mood keeps changing?
4. Have you ever thought of suicide?
5. how's your sleep?
6. Are Your Daily Activity Affected?
7. Do you have bad habit of drugs or alcohol?
8. Have you ever had any kind of mental illness before this?
3. Ask Someone To Walk With You:
To meet the doctor, take a good trust worthy friend or family member with you.
These people can help you remind you of what the doctors tell you, and later you
can help remind you of the things spoken by the doctor.
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4. Visit Your Doctor:
In addition to psychological testing, you should check length, weight and blood
pressure; And other laboratory tests, including blood count and thyroid
examination may also be needed.
Method 3 - Making Lifestyle Changes

7. 1. Take Your Medicines:
If your doctor has advised you to take some medications to overcome depression,
then dose in the right amount at the stated time. Do not stop taking these medicines
without the advice of your doctor.
If you are going to be pregnant or are pregnant, then in this situation your doctor is
very important to talk about your medicines. Some antidepressants can cause great
health risks to your unborn child's health. You have to talk to your doctor and find
the best medicines and best treatment for your child. (Ways to Overcome
Depression)
2. Join Regular Psychotherapy:
Psychotherapy, also called Talk Therapy, Counseling or Psycho-social Therapy, is
the most important part of the treatment of depression. Psychotherapy, besides
providing relief in the symptoms of your depression, satisfaction and control in
your life Also helps in getting back the feeling of At the same time, it also prepares
you better to deal with future stresses.
During the counseling session, you will be able to find out about your behavior and
thoughts, relationships and experiences. At the same time, you will better
understand the choice of your depression and its treatment. You will learn better
ways to deal with life's problems and to solve them, and you will also learn to set
real goals. All this will make you more powerful and happy.

8. Go to your therapy session, even if you do not wish to go here, even then. It is very
important for you to attend regularly for effective treatment.
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3. Prepare a Support Group:
You are in Depression, it is very difficult for you to accept it. And then it is even
more difficult to tell anyone else, but it is also important to do this. Find out your
trust worthy friends, relatives or someone else's worthy person of faith. You will
need a colleague in this struggle, and if you have more than one associate with you
then it will be even better. Tell them all the things directly, tell them that you have
been suffering from depression for a very long time, and ask them for help and
support you. Your support group will help you cope with the conflict in your
depression.
Talking about your depression will not only benefit you. Often the pain of
depression is raised alone. You can also eliminate it by talking to others about your
problem.
If you wish, you may also be involved in support groups run by you, mental health
centers or religious centers. Reaching out to a person, who himself is suffering
from this problem like you, will give you the strength to fight the problem of your
depression. (Ways to Overcome Depression)
4. Try to think positively:

9. In your therapist's office, it will be called cognitive behavioral therapy, and it is the
most commonly used therapy in the treatment of depression. These are your
negative behaviors and beliefs. To recognize; And it is a conscious effort to change
them with positive and happy ideas. As such, it is not necessary that you control all
the unhealthy circumstances, but you can control your ways of dealing with these
situations and think.
Positive thinking begins with the identification of your own negative thoughts. In
those days, when you are feeling sad, see what you say to yourself. Remove any
negative thoughts and then consider excluding it. Is there any other way here to
remove it? Can you think of any more realistic place?
For the better practice of positive imagination seek help from a counselor or
therapist, who will help you identify the negative situations of your life, and can
also help you in creating a positive attitude to see them.
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5. Exercise:
Physical activity can help you overcome the depression, so keep moving as far as
possible. Find something that regulars (some times in a week) make you enjoy,
Such as:
 To walk
 Jogging
 Team sports (tennis, volleyball, soccer, football etc.)
 Gardening
 Swimming
 Weight training

10. 6. Take Care Of Your Stress:
Meditate, do yoga or Tai Chi. Make the balance in your life. If you find it
necessary, then reduce some of your obligations. Take the time to take care of
yourself.
After a three-month study, the woman who practiced yoga showed a decrease in
stress, anxiety and depression, and her energy and health improved.
7. Take a Lot Of Sleep:
It is very important to take adequate sleep for your entire physical and mental
health. If you have trouble getting to sleep, talk to your doctor. At the low of sleep
you have a problem like irritability and anxiety, and even a teasing, which is a
symptom of depression. If you want to avoid them, take enough sleep (unbroken,
at least 7 to 9 hours). If you have trouble sleeping well, then talk to the doctor.
8. Get Out Of Your Way:
When you are in depression, in such a situation, you spend more and more time
indoors, closing yourself. In such a situation, you may not have thought about
getting out, but it is important that you do not separate yourself from the people.
Try to go abroad and do something, and stay in touch with your friends and family.
Research has shown that walking in a natural environment with a group can reduce
depression and stress and improve mental health. (Ways to Overcome Depression)

11. 9. Keep a Journal:
Be aware of your thoughts and their effects on your mood, it is important to fight
with your depression. Consider writing a journal and putting a journal to work on
them.
Now use this journal or diary to remove your negative thoughts.
Think of showing your journal to the therapist.
10. Stop The Abuse Of Any Drugs:
Misuse of alcohol, nicotine or illegal drugs increases the risk of depression.
Depressed people often use drugs or alcohol as their own way of relieving
themselves. Whereas these things can temporarily expose depression symptoms, in
the long run, these depressions will get worse. If you need help in quitting, contact
a local drug addiction center.
11. Eat Good:
Eat healthier food and take your vitamins. Good body is the foundation of good
mind. According to some researchers, people who do not eat properly and eat
properly - Process, Refined or Sugar food - These people mostly feel the sense of
depression.
Enjoy a healthy diet rich in fruits, vegetables, fish, light meats and whole grains to
improve the overall health and mood. (Ways to Overcome Depression)

12. 12. Strengthen The Contact Between Your Mind And Body:
Supplementary and alternative therapist believes that there should be harmony
between the body and the mind. Techniques for improving brain and body contact
include:
 Acupuncture
 Yoga
 Meditation
 Guided imagery
 Massage therapy
5 Bonus Points to Overcome Depression
1. Practice Mindfulness to Overcome Depression:
A depressed mind turns to deliberate over all that is sinful and worries
unnecessarily about all the negative circumstances that may turn up in the prospect.
This negative thought cycle reinforces misery and is not essential in working to
overcome depression. Mindfulness involves concentrating on the present occasion
and is a skill that desires to be performed. More generally than not, our intellects
are full of opinions and concentrating on the present occasion seems unusual for
our minds. Practice on pleasing your senses in the occasion. Focus on touch, taste,
sight, noise and smell. Engaging the senses leaves less space for pain.
2. Listen to Upbeat Music to Overcome Depression:
I have constantly assumed of music as food for the mind. A happy tune can
transform an atmosphere directly and produce a more positive concern. Listening
to upbeat, happy music alters brain system and can enhance your mood.

13. 3. Use Touch to Overcome Depression:
Science reveals that touch therapies can save some individuals overcome
depression, lower the stress hormone cortisol and expand the feel-good hormone
oxytocin. Therapies to examine include acupuncture, acupressure, massage, reiki
and reflexology.
4. Include Omega-3 Fatty Acids in Your Diet to Overcome Depression:
A research has revealed that depressed individuals generally lack a fatty acid
identified as EPA. Participants in a 2002 study displayed in the Archives of
General Psychiatry took just a gram of fish oil each day and spotted a 50-percent
reduction in symptoms such as anxiety, sleep disorders, unrecognized feelings of
sadness, suicidal thoughts, and reduced sex drive. Omega-3 fatty acids can further
lower cholesterol and enhance cardiovascular health. Get omega-3s through flax-
seed, walnuts, and oily fish like tuna or salmon.
5. Stop the Negative Self Talk to Overcome Depression:
Depressed individuals keep to see the world in a negative way. When matters go
bad they criticize themselves and when they go right, they put it down to luck.
Depression reinforces self doubt and feelings of worthlessness. Monitor your inner
negative voices and make allowances for this type of opinion by reminding
yourself that your understanding is that of a depressed individual, not a healthy
functioning person. Don’t pick your concerns seriously when you are feeling low.
Acknowledge the opinions but this doesn’t mean you have to believe them.