Thriving Beyond Depression: Long-Term Strategies for Healing

                                                                          

I'm not a mental health professional, but I can offer some general information on managing depression over the long term. Depression is a complex mental health condition, and it's essential to consult with a qualified mental health expert for a personalized treatment plan. All we can do is to listen to such people. . Go on a walk, let your bare feet touch the mud. It is soothing.....really. A person undergoing depression is out of tune with his/ her emotions. They kind of .. are encountering high highs and low lows. Just like the tides. They are not able to control their feelings. However, here are some strategies that can be part of a long-term approach to managing depression:


Therapy: Cognitive Behavioral Therapy (CBT): CBT is an evidence-based therapy that helps individuals identify and change negative thought patterns and behaviors.
Interpersonal Therapy (IPT): IPT focuses on improving communication and relationships, which can be beneficial for people with depression related to interpersonal issues.
Mindfulness-Based Cognitive Therapy (MBCT): MBCT combines mindfulness techniques with CBT to help prevent relapses of depression.

Lifestyle Changes: Regular Exercise: Physical activity can help improve mood by releasing endorphins and reducing stress. Engross yourself in a 30 Min workout that suits you. Expose to sunlight on daily basis. People in Norway take a table spoon of Cord liver oil daily as it is enriched with Vit D, Vit E and lot of Omega3.  Vit D is also an antidepressant. 

                                                                       

Healthy Diet: A balanced diet rich in nutrients can have a positive impact on mood and overall well-being. Add green vegetables to your diet. Cut off sugar intake.

                                                                      
Sleep Hygiene: Ensure you get enough quality sleep, as sleep disturbances can worsen depression. 

                                                                              
Avoid Alcohol and Substance Abuse: Substance abuse can exacerbate depression symptoms.

                                                                       
Social Support: Maintain a strong support system by staying connected with friends and family. Consider joining support groups or therapy groups where you can share your experiences and learn from others. Sit with your friends, parents or anybody you prefer to be with.

                                                                             

 
Stress Management: Practice relaxation techniques such as deep breathing, meditation, or yoga to manage stress. Meditate and talk to the inner self. If not for longer time but for a short duration of say 5 minutes.

                                                                         

Set Realistic Goals: Break down your tasks and responsibilities into smaller, achievable goals to reduce feelings of overwhelm. Help somebody, not merely by money, by carrying luggage of an elderly person at the platform, help them in crossing the road, filling their withdrawal form in the bank .......

                                                                     

  Self-Care: Engage in activities you enjoy, hobbies, and self-care routines that bring you pleasure and relaxation. Play the instrument you feel like playing. Do soak yourself in creative activities. If you are a teacher, go and have a good time with the beginners. Talk to them , hug them, exercise with them, listen to them. Hug your pet. Plant trees, water those trees.

                                                                            
Regular Check-Ins: Continue to see your mental health professional regularly, even when you start feeling better. Maintenance therapy can help prevent relapses.

Avoid Isolation: Try to maintain social connections, even when you don't feel like it. Isolation can exacerbate depression symptoms.

Monitor Your Mood: Keep a mood journal to track your emotional state, triggers, and progress over time. This can help you and your therapist identify patterns.

Remember that what works best for one person may not be as effective for another. A comprehensive treatment plan often involves a combination of these strategies tailored to your specific needs. It's crucial to consult with a mental health professional who can provide a proper diagnosis and guide you through the treatment process. Depression can be a challenging condition, but with the right support and strategies, it can be managed effectively over the long term.