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Make sure you come back and visit this page because these tips will be updated, with new suggestions and strategies added on a regular basis.
YOU CAN ALSO SIGN UP TO RECEIVE FREE TIPS FOR OVERCOMING DEPRESSION AT MY TWITTER SITE - click here
AND YOU CAN ALSO READ MY FREE REPORT, "TAKE CONTROL DURING THE ECONOMIC DOWNTURN: HOW TO AVOID EMOTIONAL DEPRESSION DURING THE FINANCIAL RECESSION" - JUST CLICK HERE
1. Start by reassuring yourself that you can overcome depression. Although it's not easy, and it might take time, make sure you tell yourself that you will get through or get over this and you will go on to live a better life. I hope it's my "10 Simple Steps to Overcoming Depression" program that helps you feel better but if not, I'm confident you'll find something, somewhere that will provide you with what you need to help yourself and overcome depression.
2. Clarify your goals. If you were able to overcome depression, if you were feeling better...what would you be doing that you're not doing now? Imagine your life with less depression and more confidence and picture exactly how things would be different. List your goals as clearly and specifically as possible and make sure you consider each of the different domains in your life (e.g. work, personal, relationships, health etc). If you're having difficulty with this, however, check out "10 Simple Steps to Overcoming Depression" (click here) because there's a whole section on goal setting as a means to beat depression and feel better.
3. Prioritise. Overcoming depression at least partly involves determining what's really important (and what's not). So set aside some time to work out your priorities and if possible, get some help from someone who knows you and who can help you sort through all the various issues. Depression can distort our views about what's important so make sure that you complete this task as objectively as possible and you'll find that once you've prioritised you'll be clearer about what you need to focus on to beat depression and feel better. Of course, if you need some additional help with this give some serious thought to my "10 Simple Steps to Overcoming Depression" program which among other things has been designed to help you clarify your life purpose, direction and goals (click here).
4. Envisage a better future. Now I know this is a bit of a catch-22 because part of depression is feeling hopeless and not being able to see things getting better but if you can actively try to combat this, by actively trying to picture a future in which you're feeling better and living a more fruitful and successful life, then overcoming depression can be just that bit more possible. Give it a go and see but remember, if you need some help give some serious thought to my "10 Simple Steps to Overcoming Depression" program which among other things provides direction and strategies that will allow you to take the steps you need to take to beat depression and move on in life (click here).
5. Do something. I know it's really hard when you're feeling depressed and your motivation is down but activity inspires more activity; and more activity produces confidence and positive emotions. So try to do at least one pleasurable and one satisfying activity each and every day. It might seem difficulty and your achievements might appear minor but everything counts and if you keep a record of your daily activities you'll start to notice that you can actually do some things and once you recognise this, you'll be on your way to overcoming depression.
6. Make sure that when you do try to do something you attempt activities that are achievable (so you don't end up frustrated and disappointed) and ideally, that will lead to feelings of satisfaction and/or pleasure. In the "10 Simple Steps to Overcoming Depression" program I've included a whole section on how to effectively set goals including a tried and tested approach that's guaranteed to help you.
7. Keep active. Although depression often makes you feel lethargic and unmotivated, if you can overcome this you'll be on your way to overcoming depression. Try to do something, anything, and then make sure you reward yourself for what you've done and for trying. Doing so will improve your mood and then make it easier to do just that bit more tomorrow and next week. Gradually, if you can do more bit by bit, you can build up your fitness and confidence, and eventually reclaim the lifestyle you had before depression (or even create a new, better lifestyle after depression). Overcoming depression is distinctly possible and starts with small steps; in addition, exercise is a powerful anti-depressant so go for a walk or a run or a bike ride or anything, and get those natural depression beating drugs flowing through your body.
8. At the risk of contradicting the previous point, ensure that you get enough rest. Although exercise and activity can be helpful in overcoming depression it's also vitally important that you have the energy you need to do what you can to improve your life and to beat depression. This energy comes (at least in part) from making sure you get adequate sleep and rest. So address any poor sleep habits, manage worrying thoughts and practice relaxation to calm yourself physically and mentally. If you need extra help with this then all of these issues can be addressed with strategies presented in my "10 Simple Steps to Overcoming Depression Program" (click here for more details).
9. Although not exclusively, depression is at least partly a disorder of thinking. That is, one of the primary causes of, and factors that maintain depression is unhelpful, negative thinking. Obviously, this is not intentional but the good news is that through intentionally questioning and changing unhelpful, negative thoughts you can start to pull yourself out of depression and move towards a happier, healthier and more constructive life. There's a whole section in my "10 Simple Steps to Overcoming Depression" Program on identifying and challenging negative thoughts (click here for more) but for now, try to focus on more helpful thoughts (not necessarily positive ones) and try to focus on solutions as opposed to getting too bogged down in problems.
10. Following on from the previous points, here are some helpful questions to ask yourself next time you're feeling down or experiencing depression...are your thoughts helpful? Are they realistic? Is there another way you could be looking at things? Do you have everything in perspective? Who or what might be able to help you? Keep asking these questions until you can come up with more helpful and constructive thoughts and then, see if your mood has improved.
11. And once you've asked yourself questions to minimise negative thoughts, don't stop there...try planting some optimistic thoughts! For example, in my "10 Simple Steps to Overcoming Depression" Program (click here) I describe a simple activity involving focusing, on a regular basis, on all the good things about you as an individual; you and your relationships; and you within your world. I know when you're depressed it's sometimes hard to find good things but if you search, you'll find something and the more you're able to focus in on the positives in your life the more able you'll be to overcome depression and boost your mood.
12. Overcoming depression should not necessarily be seen as a solo-endeavour; rather, it's something that requires, or is a lot easier with support. So to beat your depression find people who can help you along. They might be family, friends, colleagues or professionals; it doesn't really matter as long as they're the sort of person (or people) who'll offer constructive and helpful advice (not just get you bogged down in misery and negativity). A problem shared is a problem halved which is why one of the key ingredients in the success of this program is our offer of unlimited, confidential, online professional support from a qualified psychologist!
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