The “blues” hit everyone at one time or another. However, pervading sadness can lead to depression. Depression is a mental health condition that is treatable with professional help. But you can work at lifting your mood when you feel depressed and changing your emotional state. God did not intend for you to live defeated and discouraged, let alone depressed.
Do You Feel Depressed?
What are the symptoms of depression?
- A deep, persistent sadness
- Feeling worthless or as if the world would be better without you
- Sleeping too much or having trouble sleeping
- Rapid weight changes
- Appetite changes
- A negative outlook on life
- Thoughts of harming yourself, self-harm
- Fatigue or little energy
- Loss of interest in hobbies and things you enjoyed
- Trouble concentrating or focusing on tasks
- Anger or irritability
- Unexplained physical ailments like headaches and stomachaches
- Thoughts of suicide or suicide attempts
If you are having thoughts of suicide, reach out for help today. It is not too late to reverse the effects of depression and get your life back.
How to Pull Yourself Out of Depression
Depression can rear its ugly head from any number of causes. You might be depressed from trauma, neglect, circumstances, guilt, shame, chemical imbalance, or something else entirely. Sometimes it can feel difficult to beat. You might not want to get out of bed. You no longer feel any interest in the things you once loved. Nothing seems worth the effort.
Depression is a liar. It tries to overshadow our joy. The following are some tips you can use today when you feel depressed:
Get Outdoors
Researchers are confirming what many of us have known for a long time, that getting outdoors and into nature can lift your mood when you feel depressed. A study published in Environmental Health found that cognitive ability was significantly reduced with a decreased exposure to sunlight.
God created the sun; its rays provide our bodies with much-needed vitamins and increase the brain’s chemical serotonin, naturally leaving us happy and lifting our mood. Try to spend at least fifteen minutes a day in the sunlight. If you plan to spend more time outdoors, apply sunscreen to reduce your risk of burns and skin cancer.
Eat Well
Processed food and fast foods high in sugar and refined carbohydrates can increase your risk for depression. Blood
sugar spikes can also affect your mood. Consider switching to whole grains, vegetables, fruits, and lean proteins. Choose natural sweeteners and avoid processed foods and artificial sweeteners. You may need to reach out to a nutritionist for a food plan to get started
Release Endorphins
Serotonin is not the only chemical that can raise your spirits. When you exercise, endorphins release and prompt the increase of dopamine. Dopamine is another chemical that leaves you with that “runner’s high” and a positive outlook.
If you have not exercised in a while, start small with just a few days a week for 15-30 minutes. Eventually, you can work up to moderate-intensity activity five or six days each week (at least 150 minutes). Not only will moderate exercise change your demeanor, but it will also raise your self-confidence and promote a healthy body image.
Manage a Sleep Schedule
Many people with depression have trouble falling or staying asleep. Insomnia is common in depression or sleeping too much during the day. Depression can worsen if you are sleep deprived. Changing your sleep schedule will take time as your body adapts.
Consider removing all electronic devices and television from your room and labeling your bedroom for sex and sleep. Do not watch movies, work, or eat in the bedroom. Choose a bedtime that will allow you to sleep seven to eight hours per night. You may not fall asleep immediately, but your body will eventually respond to the cues even if you turn in fifteen minutes earlier each night.
Confide in Your Inner Circle
When you feel depressed, socializing with trusted confidantes can lift your mood, encourage your decision-making, and help you shoulder burdens. It would be best to surround yourself with people you can rely on in positive and healthy relationships.
You may not like joining in a fun event, but give your friend(s) a chance. Spending time with them may be just what the doctor ordered to lift you from this bout of depression.
Set Goals
Depression robs us of our self-esteem. We no longer believe we can accomplish great things. By finding things you genuinely want, setting big and small goals, and executing a plan, you will rebuild your confidence and have something to look forward to daily. Think about something you have wanted to accomplish.
Maybe it is writing a book or losing thirty pounds. Now break down the steps required to reach your goal and set a deadline. Perhaps you give yourself one year to complete your book or lose the weight.
Now ask yourself, what will you need to do every day or every week to accomplish this goal? Focus on the process and take it one step at a time. As you hit those smaller goals, the joy and accomplishment you feel will outweigh those feelings of depression.
Serve Others
Depression centers around self-focus. It brings up our past mistakes and trauma or future worries. But there is a reason we are commanded in the Bible to serve and love others. “Let each of you look not only to his own interests, but also to the interests of others.” (Philippians 2:4, ESV)
Serving others when you feel depressed, takes the focus off self and places it on helping others. Showing grace and compassion toward someone less fortunate can boost your mood and increase self-acceptance. Jesus said, “And as you wish that others would do to you, do so to them.” (Luke 6:31, ESV) Practice this “golden rule” every day. Check with your church about local volunteer groups or organizations looking for advocates.
Read Something Uplifting
Reading is a great way to escape reality while dealing with depression. It helps to reduce stress. You can read an uplifting nonfiction book that helps build your confidence, teach you a new skill, or strengthen your spiritual walk with Jesus.
An absorbing novel can take you to other places or times and embroil your imagination into a great story. Even rereading a tale associated with good memories can lift your mood. You can find plenty of free and low-cost books at online stores, public libraries, and free community little libraries.
Create a Morning Routine
Getting out of bed in the morning can be challenging when when you feel depressed. By creating a morning routine, you can start your day on autopilot. Once your routine becomes a habit, you will find yourself moving without thinking it through, freeing your mind to work on those larger goals you set for your life.
Make a list of three to five things you would like to accomplish in the morning. Maybe include a thirty-minute workout, shower and dress, devotional time with breakfast and coffee, and unloading the dishwasher. Customize your morning routine to your life and needs. You can always add a task or two to move you ahead with your goals.
Draw Closer to God
Depression can be persistent, hanging on like a shadow. Often, the light you need to defeat depression is God. He will place professionals and others in your path to help you overcome those feelings of sadness and dread. Spend time in God’s word every morning.
Pray throughout the day, telling God about your day, thanking Him for His blessings, and making your requests known. Ask God to help you overcome this depression and to give you the wisdom to make the right choices for your life. Reaching out to God, working to improve your life, and following the advice of a counselor can boost your mood and self-esteem.
Sometimes no matter how many tips and strategies you try to pull yourself out of depression, the sensation of hopelessness remains. If this is the case, you may have clinical depression. Reach out to one of the Christian counselors in Flower Mound, Texas today. Depression is treatable, and you can overcome it. Contact us today to schedule your appointment.
