Depression is a medical condition and not a result of laziness or a temporary reaction to normal grief and discouragement. It is important to recognize the symptoms of depression, which includes a persistent depressed or irritable mood, sleep problems, loss of interest in things you used to enjoy, excessive guilt or low self-image, low energy and self-care, difficulty concentrating, changes in appetite, agitation or severe anxiety, and suicidal thoughts or behaviors.
If you experience depression, it is essential to seek help. While medication can be helpful, there are also positive coping skills that can be practiced to overcome depression. These techniques are supported by scientific research and are recommended as important parts of treatment by mental health professionals.
Here are seven techniques, which can be memorized with the acronym MY PEERS, to help overcome depression:
MY PEERS (Meaning, Your Goals, Pleasant Events, Exercise, Relationships, Sleep)
Find your meaning:
Set your goals:
Set workable goals that you can control, manage, and measure. Don't compare yourself to others and adopt a positive attitude towards mistakes. Setting goals that are realistic, manageable, and measurable can help you make progress and feel a sense of accomplishment. However, it's important not to compare yourself to others or set goals that depend on factors outside of your control. When you make mistakes, try to adopt a positive attitude and focus on what you can learn from the experience.
Pleasant Events:
Schedule enjoyable activities or hobbies and practice gratitude by focusing on what went well. Depression can make it hard to enjoy things that you used to find fun or fulfilling. Scheduling enjoyable activities or hobbies, even if you don't feel like it, can help you find pleasure in life again. Additionally, practicing gratitude and focusing on what went well can help shift your perspective and improve your mood.
Stay engaged:
Stay in the present and practice mindfulness. Notice self-judgment and bring yourself back to the present. Practice self-compassion by finding self-compassion exercises.
Depression can often make you feel stuck in your own thoughts or preoccupied with negative self-judgment. Practicing mindfulness, or staying present in the moment, can help you notice those thoughts without getting caught up in them. Additionally, practicing self-compassion by finding self-compassion exercises can help you learn to treat yourself with kindness and understanding.
Exercise:
Exercise moderately for at least 30 minutes a day, five times a week, and eat a healthy diet. Remember the virtue of moderation. Regular exercise and a healthy diet can have a powerful impact on your mood and overall well-being. Even moderate exercise, such as a 30-minute walk, can release endorphins and boost your mood. Paying attention to the foods you eat and how they affect your mood can also make a big difference in how you feel.
Work on your relationships
Interact with people who bring you up and avoid isolating yourself. Interacting with people who bring you joy and support can help counteract the isolation that often comes with depression. However, it's important to find a balance and not isolate yourself, even if you need some alone time. Focusing on positive, supportive relationships can help improve your mood and keep you motivated.
Get your sleep back on track:
Maintain a regular sleep schedule and avoid oversleeping or staying up too late. Sleep is essential for good mental health, and irregular sleep patterns can make depression worse. Maintaining a regular sleep schedule, getting enough sleep, and avoiding oversleeping or staying up too late can help improve your mood and energy levels. Additionally, avoiding problem-solving or thinking about stressful situations late at night can help you get better sleep.