Does anyone beat depression

I think a few other steps are needed, however, exercise is the most powerful weapon I use every day to whack the demons. If I go more than three days without working out , my thoughts turn very dark and I can't stop crying. All aerobic workouts release endorphins , while helping to block stress hormones and produce serotonin , our favorite neurotransmitter that can relieve depression.

However, swimming is particularly effective at shrinking panic and sadness because of the combination of stroke mechanics, breathing, and repetitiveness. Volumes of research point to the benefits of exercise for mood, like the study led by James A. This exercise forces me to be open to little joys, to collect them, and to have more appreciation for what is right in front of me.

Psychologists like Sonja Lyubomirsky, PhD, at the University of California Riverside say that keeping a gratitude journal or a list of joys can increase your energy, and relieve pain and fatigue. I started to do this when I was too depressed to work. I read books by positive psychologists and happiness experts like Dan Baker, PhD, director of the Life Enhancement Program at Canyon Ranch, who said to start with small accomplishments, and build strength and confidence from there.

So my list would include things like: ate a full breakfast, took a shower, picked up the kids from school, called my mom, got groceries, wrote my husband a loving email, read a chapter of a book.

Today I make sure to record all my efforts toward good health: I list how many laps I swam, how many minutes I meditated, if I helped someone with his depression, or if I made a difficult food choice ate a boring spinach salad at lunch when everyone was eating tasty calzones.

I will record work feats i. Studies indicate that human beings can heal at least partially from a host of different illnesses if they learn how to laugh. Simply anticipating laughter boosted health-protecting hormones and chemicals. Consider keeping a gratitude journal. This practice is sometimes called mindfulness. As best you can, during activities try not to be in your head with self-judgment.

You may not be able to turn off the self-judgment, but you can notice it and bring yourself gently back to the present. Research shows that people with higher self-compassion also have higher self-worth or self-confidence.

For those who have difficulty with self-compassion or healthy engagement, you can find self-compassion exercises on Kristin D. Mindfulness Based Stress reduction courses are also available throughout Utah. Doing moderate exercise about five times a week 30 minutes a pop can dramatically help your mood.

Moderate exercise is a level of activity where it is difficult to sing from your diaphragm while doing it. Remember the virtue of moderation. Interact frequently with others that bring you up not people that bring you down. Keep a balance with not too little and not too much sleep.

A study found that this type of therapy may even provide good results when delivered via computer. Another therapy option is interpersonal therapy , which focuses on social roles and interpersonal interactions. This is considered a "time-limited" treatment, which generally means 12 to 16 weeks, and it is commonly used in mood disorders like MDD. The Cleveland Clinic indicates that several complementary treatment options show some benefit for depression.

They include:. Including these alternative remedies in your treatment plan may help you begin to feel better. That said, self-care , such as sleeping well, eating a nutritious diet, and not misusing alcohol or drugs to cope can also help you feel better faster. Another form of self-care to consider is exercise. Research shows that 20 to 40 minutes of exercise three times a week can help reduce depression symptoms, not only now but also long term.

Many people with depression, however, understandably struggle with self-care during episodes. When this occurs, other treatment options may be required until your depression is at a level where self-care feels more manageable. Click below to listen now. You may even benefit from taking a combination approach, using two or more of these treatment options together to offer even more relief from your depression. One example of this would be taking a medication while also establishing a self-care routine.

Another example could include medication with exercise and massage. For more mental health resources, see our National Helpline Database.

While it's not impossible that a particular episode of depression will go away on its own if given enough time, reaching out for help can get you feeling better faster. It can also potentially keep the depression from getting worse or affecting your physical health.

Since depression is highly treatable, your doctor can help you find the best treatment option for you. Plus, some forms of depression are simply harder to resolve. In cases such as these, you can't just "make it go away. Besides, you deserve proper and individualized depression treatment. There is no harm or shame in asking someone to help you begin to feel better again. Everything feels more challenging when you're dealing with depression.

Get our free guide when you sign up for our newsletter. National Institute of Mental Health. Published American Psychiatric Association. What is depression? Published January Cleveland Clinic.

Alternative therapies for depression. Anxiety and Depression Association of America. And those loops that you talk of, they're in my head as well, with morbid thoughts as my old counselor put it. They play, but I'm able to just put them aside and move on on most days. On others it feels like I'm white-knuckling it so nothing more than the thoughts occur. But yea, as I've said earlier, I'm working on it. And thanks, I'm definitely in the mindset to stick with it and note my progress, and know that every day is a victory if I continue.

JessF - I'm realizing it more and more that the expectation of overcoming it is a source of misery. Living with ti is more realistic, and not even noticing is optimistic. I'm definitely trying. I will have my time and I have to be patient and work at it. You sound so overwhelmed and defeated - depression is unfair like that. While you are right in saying that changes ultimately need to be made on a personal level, this does not mean you're alone.

Keep close to your family as much as possible. When I was really struggling several years ago, just being around my family even if I didn't engage positively was helpful. If you live alone, could a family member stay with you for a while? If you are having suicidal thoughts, please don't hesitate to call Lifeline on 13 11 If you are in dire and immediate strife, it's best to call You are brave in posting back here.

It shows that you are a fighter, and have a good help-seeking instinct. Hold onto this and know that your situation can improve. Depression used to blindside me too. It would sneak up, exploit a weakness and then it consumed me. It was through a major event in my life just over 8 years ago that I learnt the reasons why I felt sad sometimes to the point I would sit alone and cry, feeling worthless and had dark thoughts.

I sought help with my GP and a great psychologist.