When someone is in depression, the first thing they need to do is get their physical health in good condition. Physical and mental health are related to each other. Here I want to talk about some common things, adding negative effects of alcohol and the importance of going for the therapy.

1. You need to leave any type of alcohol, drugs or addictions.
2. Have a healthy sleep pattern, listen to calming music.
3. Start exercising, meditating, meditation can also help you with grief.
4. Avoid unhealthy eating habits like too much sugar, too much oil. Hormones which affect feelings of happiness and sadness, go into balance because of depression, and when you don’t eat right it further increases the problem. You can start having an issue like diabetes, thyroid, which further causes hormonal imbalances and that’s how depression becomes a difficult ailment to deal with.
5. Make a gratitude list every day, this helps you stop feeling as if life’s no good.
6. Have daily positive affirmations about yourself.
7. Talk to a friend, share your issues with your family. I know some people are actually insensitive enough to not understand your condition and that’s what scares you. But it doesn’t mean there are no people who know what listening to shame means. Learn to talk to the right people about your problems.
8. Journaling, write down your thoughts every day. Once it’s out on paper, it’s out of your mind too. You don’t have to think the same thing over and over again.
9. Get fresh air, travel, take a vacation for yourself, sometimes watch refreshing movies, relax.
10. Have some hobbies to keep yourself busy and relaxed, or do something you love to make yourself happy.
11. Focus on self-care and self-love.
12. When you are in depression, you can lose a sense of boundaries, some people become exploitative and some become suppressed. So have a clear mind about what behaviours you want to have and what behaviours you don’t.
13. Get a regular health check if possible, sometimes multivitamins can help. When I started changing my eating habits, my body was resisting so having multivitamins only for 20 days helped me a lot. I could feel the difference in my health.
14. Don’t try to escape your problems, with too much work, too much alcohol, too much gaming, too much dating, too many movies, too many desserts, toxic positivity etc.
15. Last but not least, get a therapist. Therapy really helps you identify your issues and work through them. A listening counsellor can actually help you with your shadow work. You do not need to worry about how they will treat you, it’s a therapist’s job to make you feel comfortable to talk about your problems. They do it gradually over sessions, slowly trying to help you see your problems, just like peeling layers of an Onion, one by one.

In psychology, there is a term “transference”. When you talk to a therapist, even surround yourself with wise people. You learn emotionally healthy behaviours, setting boundaries and decision making through how they deal with their problems. That’s why getting therapy always works. You learn a lot of rational thinking behaviours from your therapist too. Choose a good therapist, you can easily search online and find a therapist with good ratings. A right therapist will try their best to not put you on unnecessary medicines.

Some people are unaware but depressed for their whole life, because they were never taught – how to regulate their emotions and thoughts. May be these facts will help you understand the importance of having good emotional intelligence.

P.S. I was dealing with depression myself, till a few months back. And I tried to share everything that I learnt with my depression. Please give it a read and share across. If not you, someone around you could be dealing with it. Awareness is all it takes.

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