Experiencing grief and loss can leave you feeling sad or even leave you in a state of depression. There are things you can do to fight back against it and win. In some cases, depression is more serious and considered a serious clinical illness. If your depression is severe, it’s vital to seek the advice of a licensed professional.

However, most people with depression have a mild to moderate form and can do a lot to help themselves. You can begin to feel like your old self again by implementing a few tips and tricks to get through depressive episodes. Today I’ll share 6 helpful, easy tips to battle your depression right now.

Depression Defined

According to Psychiatry.org, depression is defined as follows:

Depression (major depressive disorder) is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable. Depression causes feelings of sadness and/or a loss of interest in activities you once enjoyed. It can lead to a variety of emotional and physical problems and can decrease your ability to function at work and at home.’”

What are the symptoms of Depression? How does it differ from sadness?

Depression symptoms can range from mild to severe.

Symptoms must last at least two weeks and must represent a change in your previous level of functioning for a diagnosis of depression.” – Psychiatry.org

Here are a few examples of what symptoms look like.

• Feeling sad or having a depressed mood.
• Loss of interest or pleasure in activities once enjoyed
• Changes in appetite
• Trouble sleeping or sleeping too much
• Loss of energy or increased fatigue
• Feeling worthless or guilty
• Difficulty concentrating or making decisions
• Thoughts of death or suicide

How does depression differ from sadness?

 Being sad is not the same as having depression. Both grief and depression may involve intense sadness and withdrawal from usual activities, but they differ significantly.

In grief, painful feelings often come in waves mixed with positive memories of the deceased. Sense of self-worth and esteem is maintained.

In contrast, with major depression, mood and interest in pleasurable activities are decreased for at least two weeks. Feelings of worthlessness and self-loathing are common. And feelings of being unable to cope with the pain of depression with thoughts of suicide are not uncommon.

For some people, the death of a loved one, losing a job, or death of a pet can lead to depression. When grief and depression co-occur, the grief is more severe and lasts longer than grief without depression.

Identifying the difference between grief and depression is essential so people can get the help, support, or treatment they need.

6 Tips to Battle Depression

 Conquering your depression is possible. If you are suffering from mild depression, Try these strategies to help you reclaim the joy in your life.

1) Focus on the positive.

Each one of us has something good in this life. Even if it’s only the fact that we’re still alive, it matters!

Make a list of everything good in your life. Take time to think about it, and you’ll come up with more than you expect. Small things count, too, like the beautiful sunrise you saw this morning or an unexpected smile from a stranger.

2) Surround yourself with support.

Spend your time with people who share positive attitudes, goals, and beliefs. These kinds of people can help raise your spirits when times are tough.

There are plenty of online and offline groups where you’ll find like-minded, happy, positive, and supportive influences. Search in your community or do an online search for forums with your interests. Your church is an excellent place to find supportive people if you’re religious.

Get involved in a support group for people with depression. These people, like you, are finding ways to conquer their depression.

3) Get moving!

Exercise is one of the best ways to feel better. Start small if you need to but work your way up to 3-5 times per week. You’ll have more energy, and it’s a great mood-booster as well.

With exercise as a part of your routine, you’ll feel like smiling again. Your desire to have hobbies, friendships, and life experiences will come back!

4) Watch what you eat.

A lot of fatty, high-calorie foods can make you feel sluggish. If you’re feeling depressed, these “comfort foods” can make you tired and increase your desire to remain on the couch.

Instead, have something healthy like fresh fruits and vegetables. The change doesn’t have to be drastic. You can start by making small changes.

5) Volunteer 

One of the best things you can do to help yourself and help your community is to volunteer your time. Instead of using your extra time with idle thoughts that can make you feel more depressed, get out of the house and contribute your time to helping those less fortunate.

 What do you usually enjoy? Do you love animals? Do you enjoy building things with your hands? Offer to volunteer at your local animal shelter two days a week? Sign up for Habitat for Humanity.

You’d be surprised how much helping others helps elevate your mood and self-confidence. Knowing your contribution of time and skills helps others get an improved quality of life is priceless. Plus, you will make new friends and connections in the process.

6) Practice daily affirmations.

Positive affirmations can change your attitude about life, one thought at a time. These changes can start small, so you feel comfortable making them.

For example, if you use positive affirmations each day when you wake up, soon enough, your subconscious will believe it, and you’ll realize that you are waking up feeling good. Say positive things when you wake up, before you go to bed at night, and any time you need a boost. It may seem strange to you, but your mind might start to internalize and believe them.

Final Thoughts

Battling depression is not always an easy task. I hope sharing these helpful, easy tips gave you some motivation to try to add joy to your routine. Make a commitment today to feeling better, and you’ll soon start to see your depression fade into a memory of the past.

Knowing the difference between mild and severe depression is important, so don’t be afraid to ask for help. Consult with your doctor or health professionals for proper diagnosis before making drastic lifestyle changes.

More Helpful Resources

National Suicide Prevention Lifeline https://suicidepreventionlifeline.org/

Anxiety and Depression Association of America (ADAA) https://adaa.org/

National Institute of Mental Health (NIMH) https://www.nimh.nih.gov/about

Families for Depression Awareness https://familyaware.org/

Cited Sources: https://www.psychiatry.org/patients-families/depression/what-is-depression

https://www.everydayhealth.com/depression/guide/resources/

Share your thoughts

Did you find this post helpful? Do you or anyone you know suffer from depression? What tools helped you the most to battle your depression? Share your thoughts and leave a comment below.