Depression - tips, and how I overcame it

(By Eldad Ben-Moshe)

As you may or may not know, 
I overcame 2 challenging depression periods in my life.

Without medication.

"Challenging" is a delicate definition.

I'm not writing to brag,
and certainly not to say don't use medications;
I am not saying that.

There are professionals in the depression medication field,
and I am not one of them.

But because many have lately shared they are experiencing depression, 

I thought to share some things that helped me in my encounters with that very challenging state.

I know many of these are "easier said than done."

And that many times,
there's an inner resistance in some form of "I'd rather stay depressed than do that now."

But these things work (over time; no magic pills here), 
and eventually,
you'll be happy you did them.

That's also why I started with my personal story - 
to say that I know these things are not easy when you're depressed. 

But also that it's well worth the effort.

Lastly,
this is not medical advice etc, 
this is me sharing from personal experience.

As always,
your responsibility for your decisions is your own, 
and as you'll see below - 
I do reccomend working on it with professionals.

Ok, here goes:

1. Seek Professional Help

• Talk to a doctor or mental health professional that can provide proper diagnosis and treatment options
• Therapy and/or medication may be recommended

• Coaching alongside the above is very helpful as well:
  

   
  Coaches help clients set achievable goals, providing direction and purpose. This process fosters motivation and encourages individuals to engage in positive actions, which can alleviate feelings of hopelessness associated with depression.
  
  Regular coaching sessions offer a safe space for clients to express their feelings and receive encouragement. This support helps individuals stay accountable for their progress, enhancing their emotional stability and resilience.
  
  Coaching assists in developing personalized coping mechanisms to manage stress and emotional challenges. Coaches guide clients in identifying triggers and implementing self-care practices, contributing to improved mental health outcomes.
  
  Research indicates that coaching can lead to significant reductions in anxiety and depression symptoms. Clients often report improved mood and overall well-being after engaging in coaching programs.
  

2. Daily Routine & Self-Care

• Maintain regular sleep and wake times:

  
  Maintaining regular sleep and wake times can help with depression by aligning the body's circadian rhythms, which are crucial for mood regulation. Disruptions in these rhythms, such as those caused by inconsistent sleep schedules, are linked to increased depression risk. 
  
  Regular sleep patterns also improve sleep quality and duration, which are associated with lower depressive symptoms.
  
  Studies indicate that going to bed and waking up earlier can significantly reduce the risk of major depression.
  
  Overall, consistent sleep schedules help stabilize mood and enhance emotional well-being.
  
  

• Eat nutritious meals at regular intervals:

  
  Regular meals help maintain stable blood sugar levels, preventing mood swings and irritability associated with fluctuations, which can worsen depressive symptoms.
  
  Diets rich in fruits, vegetables, whole grains, and omega-3 fatty acids support brain health. Key nutrients like B vitamins and antioxidants are crucial for neurotransmitter function and reducing inflammation linked to depression.
  
  Establishing a regular eating schedule provides a sense of routine, which can be comforting for those experiencing depression, helping to mitigate feelings of chaos.
  
  Sharing meals can foster social connections, which are vital for emotional support and reducing feelings of isolation often felt during depressive episodes.
  
  

• Basic hygiene and getting dressed daily:

  
  Engaging in personal hygiene and dressing well reinforces a sense of self-worth, counteracting feelings of worthlessness associated with depression.
  
  A routine that includes hygiene and dressing provides predictability, helps individuals feel more in control and reducing feelings of chaos.
  
  Simple acts like showering can lead to immediate mood enhancements due to the physical sensations associated with cleanliness, promoting relaxation.
  
  Getting dressed can signal to the brain that it’s time to be active, which is crucial for overcoming lethargy linked to depression.
  
  Good hygiene and being well-dressed reduce feelings of isolation, making individuals feel more comfortable engaging socially.
  
  

• Complete tasks - even small tasks count as victories. Start with as small a task as you need:

  
  Small tasks, such as making your bed or washing dishes, provide immediate feelings of success. This can counteract feelings of helplessness common in depression, reinforcing the belief that progress is achievable.
  
  Achieving small goals creates a positive feedback loop, encouraging individuals to tackle larger challenges over time. This gradual increase in task difficulty can enhance motivation and self-esteem.
  
  Establishing a routine with small tasks helps create stability and control in daily life, which is often disrupted by depression. Simple activities can provide necessary breaks from negative thoughts and contribute to overall well-being. 
  
  

• Some supplements are considered good for depression:

  
  Specifically, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been shown to improve mood. Clinical studies suggest a daily intake of 0.7–2 g EPA and 0.4–0.8 g DHA can be effective in reducing depressive symptoms.
  
  Folate (B9) and B12 are crucial for neurotransmitter synthesis. Supplementation may enhance the effects of antidepressants and improve mood, especially in those with deficiencies.
  
  Both Magnesium and Zinc are important for brain health, and deficiencies can lead to increased depressive symptoms. Supplementation has been associated with improved mood and reduced anxiety.
  
  Emerging research indicates that probiotics may help improve mood by influencing gut health, which is linked to mental health. A study found that probiotics significantly improved depressive symptoms compared to placebo.
  
  I got great insights about supplements from this book.
  
  

• Self-care activities:

  
  Engaging in self-care activities is vital for managing depression, as they enhance emotional stability and overall well-being. Regular physical activity, such as a 20-minute walk, can elevate mood by releasing endorphins, which are natural mood enhancers.
  
  Establishing a structured daily routine provides a sense of normalcy and control, which is often compromised during depressive episodes.
  
  Creative expression through activities like painting, journaling or writing serves as an emotional outlet, allowing individuals to process their feelings and gain a sense of accomplishment.
  
  Additionally, practicing mindfulness and meditation can help ground individuals in the present moment, reducing anxiety and fostering resilience. 

3. Physical Activity

• Again, start with as small an exercise as you need - even a 5-minute walk:

   
  Exercise stimulates the release of endorphins, which are chemicals that promote feelings of happiness and well-being. This natural boost can improve mood and energy levels, making it a powerful tool against depression.
  
  Even brief physical activity can help distract from negative thoughts and reduce rumination, allowing for a mental break that can enhance overall mood.
  
  Starting with small goals makes it easier to gradually increase activity levels, leading to sustained engagement in exercise. This incremental approach helps build a routine that can enhance motivation and overall mental health
  
  

• Any movement is better than none:

  
  Regular movement has been shown to increase the size of the hippocampus, a brain region involved in regulating mood. This growth can help counteract some of the structural changes associated with depression.
  
  Simple activities like walking, gardening, or playing with pets can significantly impact mood without requiring extensive effort or resources.
  
  Incorporating any form of movement into daily life can create a sense of routine and structure, which is beneficial for individuals struggling with the unpredictability of depressive episodes.
   

• Consider gentle exercises like stretching:

  
  Stretching and gentle exercises promote the release of endorphins and serotonin, which are crucial for mood regulation. This biochemical response can alleviate feelings of sadness and anxiety, making exercise a natural antidepressant.
  
  Engaging in physical activity helps lower levels of stress hormones such as cortisol. This reduction contributes to a calmer state of mind, helping to mitigate depressive symptoms.
  
  Regular gentle exercise can enhance sleep patterns, leading to better sleep quality. Improved sleep is closely linked to mood stabilization and a reduction in depressive symptoms.
  

4. Social Connection

• Stay in touch with supportive people:

  
  Social support is linked to decreased symptoms of depression, such as anhedonia and negative self-appraisal. Individuals with more close confidants and practical help experience lower depressive moods and feelings of loneliness, which are critical in managing depression.
  
  Supportive relationships provide emotional and practical resources, helping individuals cope with stressors more effectively. This support encourages engagement in positive activities, which can alleviate depressive symptoms.
  
  Social connections act as a buffer against stress, reducing the perceived intensity of stressful situations. Those with strong social networks tend to experience lower levels of depression compared to those who are isolated.
  
  

• Be honest with trusted friends/family/coach:

  
  Sharing feelings of depression helps individuals feel less isolated. Honest communication fosters connection and understanding, which can alleviate loneliness and provide emotional support from loved ones.
  
  Being truthful about one's emotions allows for better emotional regulation. This self-expression helps individuals process their feelings, leading to improved mental clarity and stability.
  
  Honest interactions build trust and deepen relationships, creating a supportive network that is essential for coping with depression. Stronger relationships lead to better mental health outcomes by providing encouragement and perspective.
  
  Make sure your coach is known for creating a loving, non-judgemental, safe space for you to be able to be both extremely honest and extremely safe.
  
  

• Consider supportive groups and communities:

  
  Supportive groups and communities provide a safe and non-judgmental environment where individuals can share their experiences and feelings. This fosters a sense of belonging and reduces feelings of isolation, which are common in depression. Participants often feel validated and understood, which can be crucial for emotional healing.
  
  Members of supportive groups and communities learn valuable coping strategies from each other, gaining insights on how to manage their symptoms effectively. This exchange of personal experiences can lead to discovering new methods for dealing with challenges, such as stress management techniques or self-care practices.
  
  Being part of supportive groups and communities can empower individuals by showing them that they are not alone in their struggles. Witnessing others’ progress can inspire hope and motivate members to take active steps in their recovery journey, enhancing their overall outlook on life.
  
  The Better Life Awareness Center offers the Better Life Community - ask us about it.
  
   

• It's okay to start small with brief interacpions:

  
  Engaging in brief social interactions helps combat feelings of loneliness and isolation, which are prevalent in depression, by fostering connections with others.
  
  Positive social contact releases endorphins, similar to the effects of exercise, boosting happiness and reducing stress levels.
  
  Regularly practicing small interactions increases comfort in social situations, gradually enhancing confidence and encouraging more extensive social engagement over time.
  
  
  

• Be in touch with friends and family:

  
  Regular contact with loved ones provides essential emotional support, helping to reduce feelings of loneliness and isolation associated with depression.
  
  Social connections act as a buffer against stress, allowing individuals to cope better with life's challenges, which can lead to lower levels of anxiety and depressive symptoms.
  
  Maintaining relationships with family and friends enhances one’s sense of purpose, contributing to a clearer understanding of life’s meaning and reducing depressive symptoms.

5. Small Goals

• Break tasks into tiny, manageable steps:

  
  By dividing larger tasks into smaller parts, individuals can prevent feelings of being overwhelmed, making it easier to start and complete tasks without feeling daunted.
  
  Completing small tasks generates a sense of achievement, which can boost self-esteem and motivation. Recognizing these small victories helps combat negative self-talk often associated with depression.
  
  Focusing on one small task at a time promotes mindfulness, allowing individuals to stay present and reduce anxiety about the future or regrets about the past. 
   

• Celebrate small accomplishments:

  
  Acknowledging small achievements releases dopamine, a neurotransmitter that enhances mood and motivation.  This biochemical response encourages individuals to continue pursuing their goals, creating a positive cycle of reinforcement
  
  Celebrating progress, no matter how minor, helps individuals build a more positive self-image. 
  
  The act of celebrating shifts focus from perceived failures to positive aspects of one’s journey. This change in perspective contributes to a more optimistic outlook and greater resilience against stressors.
  
  

• Don't compare yourself to others:

  
  Research indicates that social comparisons can lead to feelings of inadequacy and low self-esteem, which exacerbate depression; avoiding these comparisons helps mitigate feelings of inferiority and enhances self-worth, ultimately improving mental health outcomes.
  
  Focusing on personal achievements rather than comparing oneself to others fosters self-acceptance.
  
  Practicing gratitude by recognizing personal strengths can shift focus from what one lacks to what one has, which is associated with better psychological well-being.
  
  

• Progress isn't linear - that's normal:

  
  Understanding that healing involves ups and downs helps individuals accept setbacks as a natural part of recovery, reducing feelings of failure when challenges arise.
  
  This perspective promotes self-compassion, allowing individuals to be kinder to themselves during difficult times, which can enhance resilience.
  
  Emphasizing small, manageable goals rather than overwhelming ones fosters a sense of accomplishment, reinforcing the idea that progress is still being made, even if it feels slow.
  

6. Healthy Coping Strategies

• Relaxation techniques like B-AIR or meditation:

  
  Research indicates that relaxation techniques can significantly reduce depressive symptoms, with a meta-analysis showing a standardized mean difference of -0.42, suggesting a moderate effect on mood improvement among adults with depression.
  
  Practicing mindfulness and meditation helps individuals focus on the present moment, reducing rumination and anxiety.
  
  These techniques are generally low-cost, easy to learn, and can be practiced anywhere, making them accessible tools for individuals seeking to manage their depression.
  
  

• Writing/journaling:

  
  Writing provides a safe outlet for expressing feelings, which can reduce mental distress and help individuals process their emotions more effectively.
  
  Regular journaling fosters self-reflection, allowing individuals to gain insights into their thoughts and feelings, often revealing worries they were previously unaware of.
  
  By organizing chaotic thoughts on paper, journaling helps individuals feel more in control and reduces feelings of overwhelm associated with depression.
  
  Journaling encourages positive self-talk and gratitude, which can shift focus away from negative thoughts and promote a more optimistic outlook.
  
  

• Creative activities:

  
  Engaging in creative pursuits such as art, music, or writing allows individuals to express emotions that may be difficult to verbalize. This process can lead to better emotional regulation and a reduction in feelings of anxiety and depression.
  
  Creative activities can stimulate the release of neurotransmitters like dopamine, which are associated with pleasure and reward. This can enhance mood and foster a sense of joy, helping combat the negative emotions often linked with depression.
  
  Completing creative projects instills a sense of achievement and boosts self-esteem. This is particularly beneficial for those struggling with depression, as it can counteract feelings of inadequacy and hopelessness.
   

• Time in nature when possible:

   Nature exposure activates the parasympathetic nervous system, leading to a decrease in stress and anxiety levels, which are often linked to depression.
  
  Regular interaction with natural environments has been associated with enhanced mood and a reduction in negative emotions, contributing to overall emotional well-being.
  
  Engaging with nature can restore attention and improve cognitive functions, which helps in better emotional regulation and resilience against depressive symptoms.
  
  Exposure to natural light during the day aids in regulating sleep-wake cycles, leading to improved sleep quality, which is crucial for managing depression.
   

• Get sun exposure:

  
  Firstly, sunlight enhances the production of serotonin, a neurotransmitter associated with mood regulation. Increased serotonin levels contribute to feelings of happiness and emotional stability, making sunlight exposure particularly beneficial for those suffering from Seasonal Affective Disorder (SAD). 
  
  Secondly, sunlight exposure facilitates the synthesis of vitamin D, which is crucial for mental health. Low vitamin D levels have been linked to an increased risk of depression, and adequate sunlight helps maintain these levels.
  
  Additionally, sunlight helps regulate sleep patterns by influencing melatonin production. Better sleep quality is essential for mental health, as disrupted sleep is often a symptom of depression.
   

• Find new hobbies and invest in them, or double down on existing hobbies:

  
  Hobbies provide a much-needed break from daily stressors, allowing individuals to unwind and recharge. Activities that foster relaxation have been shown to decrease cortisol levels, the hormone associated with stress, leading to improved mental health outcomes.
  
  Research indicates that individuals who participate in hobbies experience a greater sense of positivity and life satisfaction, contributing to long-term mental health benefits.
  
  Many hobbies involve social interaction, which can combat feelings of loneliness and isolation. 
  
  Hobbies stimulate the release of dopamine, a neurotransmitter linked to pleasure and motivation. This biochemical response can enhance mood and motivation, making it easier for individuals to engage in enjoyable activities.
  
  
  

• Less social media:

  
  Limiting social media can help combat feelings of loneliness. Studies indicate that heavy social media use often correlates with increased feelings of isolation, while reducing usage can lead to a greater sense of connection and improved overall well-being.
  
  Spending less time on social media can decrease anxiety levels and the fear of missing out (FOMO), which are often exacerbated by constant comparisons with others online.
  
  Cutting back on social media encourages more in-person interactions, which are crucial for emotional support and mental health. Engaging in real-life relationships helps foster deeper connections that online interactions often lack.

7. Laugh

• Watch videos of comedians you like on YouTube:

  
  Research indicates that humor therapy can effectively alleviate symptoms of depression and anxiety. It promotes emotional, cognitive, and social healing by encouraging individuals to engage with absurd or incongruous situations in life. 
  
  Engaging with comedic content can provide immediate emotional relief and enhance overall well-being by activating brain regions associated with pleasure and reward.
  
  Comedy allows individuals to experience emotional release, providing a break from negative thoughts.
  
  Watching comedy can create a sense of community, as audiences often relate to the shared experiences presented by comedians. 
  
  

• Watch comedy shows and movies that make you laugh:
  

  
  Laughter triggers the release of neurotransmitters like dopamine and serotonin, which can improve mood and act as natural antidepressants.
  
  Engaging with comedic content fosters social bonds, reducing feelings of isolation and loneliness often experienced by those with depression.
  
  Comedy allows individuals to reframe their experiences, providing a way to cope with trauma and stress, which can help alleviate depressive symptoms.
  

8. Music

• Listen to types of music that get your energy up:

  
  Upbeat music activates the brain's reward system, releasing dopamine and improving mood, which can alleviate depressive symptoms.
  
  Music has been shown to lower cortisol levels, reducing stress and anxiety, which are often linked to depression.
  
  Energizing music can motivate individuals to engage in physical activities, which are beneficial for mental health due to the endorphins released during exercise.
  
  

• Listen to types of music that boost your happiness:

  
  Listening to happy music can directly improve mood by stimulating the release of dopamine and endorphins, which are associated with feelings of pleasure and happiness. 
  
  Music provides a means for individuals to express and process complex emotions. Engaging with music allows listeners to confront their feelings in a controlled way, promoting emotional insight and catharsis, which are essential for mental health recovery.
  
  Music therapy has been found effective in reducing symptoms of depression when combined with traditional treatments.
  
  

• Dancing, air guitar, etc while you listen to music:

  
  Dancing encourages individuals to focus on the present moment, helping to distract from negative thoughts and rumination often associated with depression. This grounding effect can enhance emotional well-being.
  
  Participation in dance can boost self-confidence and self-efficacy. Research indicates that individuals who engage in dance report higher self-esteem and a greater sense of personal accomplishment.
  
  Dancing often involves social interaction, which can combat feelings of isolation. 

9. Thouch

• Physical touch - always with consent, of course:

  
  Touch interventions have been shown to substantially reduce feelings of depression and anxiety in adults. This effect is particularly pronounced in individuals with existing mental health issues, who benefit even more from touch than those without such conditions.
  
  Physical touch stimulates the release of hormones like oxytocin, which promotes feelings of well-being and reduces stress. 
  
  More frequent touch sessions correlate with greater improvements in mental health outcomes. 
  
  While touch from objects (like robotic devices) can provide some benefits, human-to-human touch yields significantly greater positive effects on mental health.
  
  

• Spend time with your pet:

  
  Many pet owners report that their pets offer comfort during tough times, promoting a sense of connection and reducing feelings of worthlessness.
  
  Pet ownership often leads to increased physical activity, particularly with dogs that require regular walks. This exercise is beneficial for managing depression, as physical activity releases endorphins that improve mood.
  
  Pets can facilitate social connections, helping owners engage with others and build supportive relationships. This social aspect is crucial for individuals who may otherwise withdraw due to depression.
  

10. Gratitude and kindness

• Write (at least once a day) things you're grateful for:

  
  Studies have shown that maintaining a gratitude diary significantly reduces depression levels, particularly in college students, by fostering a positive mindset and emotional resilience.
  
  Meta-analyses indicate that gratitude interventions lead to better mental health outcomes, including fewer symptoms of anxiety and depression, along with enhanced life satisfaction.
  
  Regularly writing about what one is grateful for encourages individuals to focus on positive aspects of their lives, counteracting negative thought patterns associated with depression.
  
  Practicing gratitude is linked to stronger social relationships and increased self-esteem, which are vital for emotional support during depressive episodes.
    

• Help others:

  
  Research from Ohio State University indicates that performing acts of kindness enhances feelings of social connection, which is strongly associated with well-being. This connection can help individuals feel less isolated and more supported.
  
  Engaging in altruistic behaviors activates the brain's reward centers, releasing oxytocin and reducing cortisol levels. This biochemical response contributes to lower stress and improved mood, creating a sense of happiness and fulfillment.
  
   Consistent engagement in helping behaviors has been linked to lower levels of depression and anxiety over time. Individuals who frequently assist others report greater life satisfaction and overall mental health improvements.
  
  

• Give compliments to others:

  
  Compliments can significantly enhance self-esteem, providing a positive affirmation that helps individuals feel valued and appreciated, which is vital for those struggling with depression.
  
  The act of giving or receiving compliments triggers the release of dopamine and serotonin, neurotransmitters that improve mood and reduce feelings of anxiety and stress.
  
  Complimenting others fosters a sense of community and belonging, which can combat loneliness—a common contributor to depression. This positive interaction encourages further social engagement. 
  
  Compliments can lower blood pressure and promote relaxation by reducing stress hormones in the body, contributing to overall emotional well-being.
  
  

• Show kindness to others:

  
  Research indicates that kindness can foster a greater sense of connection compared to other interventions like cognitive behavioral therapy, leading to improved life satisfaction and reduced depressive symptoms. 
  
  Performing kind acts allows individuals to divert their focus from their own issues, helping to reduce feelings of anxiety and depression.
  
  Acts of kindness can enhance self-worth, which is often diminished in those experiencing depression. 
  
  Kindness triggers the release of neurotransmitters like oxytocin and serotonin, which are associated with mood regulation and feelings of happiness.
  
  
  

• Gratitude: 10 critical benefits and 13 easy practices that really work

  
  

  In this blog post, dedicated to gratitude, you’ll learn:

  • What’s the deal with gratitude? Why is everyone into that?
  • How Come Giving Thanks Actually Work.
  • What Are The Benefits of Gratitude (or Why Should I Cultivate Gratitude)?
  • 13 Easy Practices For Cultivating Gratitude That Really Work.
  • How Often Should I practice?

   

  “Gratitude can transform common days into thanksgiving.”

  – Proverb