Getting out of your depression without medication – 6 tips

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Are you in a slump or depression? There are things you can do to get out of your depression on your own without medication. In this article I share 6 tips.

A chemical imbalance doesn't explain depression. So what does?
Alert if your body gives you signals !!

You are not weird and you are not alone

If it’s any comfort to you, you’re not the first to feel depressed, and you’re certainly not the only one.

No, I know – it’s no comfort. Still, it’s important to realize this.

Depression is common, more often than you might think. And almost everyone experiences one or more dips or depressions in their life.

Do you feel gloomy, dull and nothing makes you happy right now? Then you may be suffering from depression. In recent years I have learned a lot about depression, and in this article I want to give you some tips that can help you relieve your depression or get out of your depression completely without medication.

Choose the right target

Before we go any further – let’s just get one thing straight: the goal is to get you back on your feet. The goal is not to keep you off the drugs at all costs .

It is true that antidepressants are sometimes prescribed unnecessarily and in such situations cause more problems than they solve. But there are also many situations where medicines are just the solution you need.

So let’s not be dogmatic about it – if it’s necessary, it’s necessary. Be thankful that you live in the 21st century and that the opportunity exists.

What I actually want to do with this article is to remove some common underlying causes of depression, so that you can get out of your depression on your own, or at least drastically reduce your symptoms.

All right, let’s start.

1. Start with your body

Yes – your body. We think of depression as a problem in our heads – but your brain is in your body. There are several causes of depression, but there is some evidence that lifestyle changes can have a fairly direct impact on your mood.

And that’s pretty nice. In fact, one of the latest insights suggests that depression may be caused by small inflammations in the body and brain ( 1 ). And that an anti-inflammatory lifestyle can reduce the problem.

Three things are important:

  1. This means that part of your depression is simply a condition in your body. You don’t go crazy, you just suffer from a condition like you can suffer from an inflamed toe or a painful tooth.
  2. It means that you are not depressed, but have depression . And something you have you can shake off.
  3. It means you can make practical changes to reduce your depression.

And even if your depression doesn’t appear to have a physical cause, it’s a very good idea to rule it out. Your body won’t get any worse for it anyway.

So? So you want to switch to an anti-inflammatory diet .

What does such an eating pattern look like? Predominantly vegetable and unprocessed as much as possible . So:

  • Lots of fruit and vegetables.
  • Little to no dairy and meat.
  • Lots of legumes.
  • Little to no sugar and white flour.
  • Especially whole grain products.
  • More nuts and seeds.
  • Less processed junk (chips, chocolate, candy, deep-fry, etc.)
  • Little to no alcohol.
  • Lots of leafy greens.
  • More green tea and herbal teas.

By upgrading your diet step by step , you improve your physical health. And this reduces the chance of a possible cause of your depression. Moreover, you feel more energetic, fitter and stronger.

Your hormones slowly come into balance, so that your happiness hormones also become less disrupted.

Take your time and change slowly. The healthier your body becomes, the better your brain can function in it. And a well-functioning brain moves away from gloom and depression, exactly what you want.

2. Start exercising – even if you don’t feel like it

Running, brisk walking and cycling outdoors. This is your daily protection against the dip, and your most practical way out of your depression.

When you feel depressed you may have a tendency to withdraw and do little. But the opposite (exercise in the open air) is what can help you out of your depression.

So? So start changing, in small steps if you have to . Do you find it difficult to get yourself to do this? Then just agree with yourself that you will walk around the house today. Or that you cycle a few minutes on your way to the supermarket.

This is not about pushing , it’s about changing slowly so that you learn healthier habits. By changing in small steps you make it less challenging, so you succeed this time. And because you succeed, you feel good about yourself. This motivates you to go the extra mile tomorrow.

And yes – some days you feel a little more depressed. And then you might fall a step back. No problem. Progress rarely goes in a straight line.

Focus on today and do what you can do. Without putting yourself down – okay?

3. Practice self-compassion

We all have our things. One feels constantly stressed, the other has health problems, feels inferior or anxious – and you feel down right now.

Nothing wrong.

Your brain is disordered. Hormones are out of balance. Not fun, but nothing to get yourself down about. Depression is a condition. You don’t put yourself down when you have the flu, do you?

You’re not stupid. You are not ‘unsociable’. You have a condition that causes your brain to darken its view of reality. People still love you – even if you don’t feel it right now. And you’re not the only one walking around with this – even though it sometimes feels that way.

Self-compassion – that’s what you want to cultivate . Be kind to yourself. You are going through a difficult period in your life, you deserve some compassion. First of all from yourself.

That doesn’t mean you feel like a victim, that you give up or that you identify with your depression. It means that you accept reality and take the space with love, patience and attention to get out of your depression.

So – please – stop judging yourself. Ready now.

4. Start meditating

Do you know what the big problem with depression is? It’s not the negative thoughts you think about yourself and the world. Even if it sometimes seems so.

No. Those thoughts are not the problem. The problem is that you think those thoughts are you . That you believe those negative thoughts .

This is where meditation can help you. A depressed brain is filled with a thick pack of dark thunderclouds. The layer of clouds is so thick that it seems that there are only clouds.

But behind those clouds is still the blue sky. Calm, calm, patient, waiting for the clouds to clear.

Depression is endless concern with the dark clouds. It is seeing the clouds as if they were very tangible. And because there are so many clouds, you can lose yourself in them endlessly.

But the truth is this: the clouds are not tangible, they don’t really exist . You can’t grab and hold them. They come and go. And the more attention you give them, the more clouds there will be.

The clouds are the illusion. Your thoughts are not who you are. You are that blue sky , and the clouds just drift through.

Meditation is your cloud-dispelling tool of choice . It’s a skill you have to learn, yes. But it’s easier than you think. Why? Simple: If you feel like you’re doing it wrong, you’re doing it right .

The purpose of meditation is not to clear your mind. That’s an effect . What you do in meditation is focus your attention on, for example, your breathing. The longer that works, the more clouds will disappear. And the more difficult it is, the more effect the meditation will have.

Sounds crazy, but it’s true. The world of meditation is full of delightful paradoxes. And the path leads to inner peace, joy, wisdom, calmness, patience and compassion.

For all these reasons, I think every human being should embrace meditation. And if you’re depressed, I think it’s extra important.

5. Cut back on habits that don’t serve you

This goes without saying, but it is important to mention separately. You’re not feeling well – so stop doing more damage. You want to heal, not end up deeper in the negative spiral.

And yes – I understand. When you’re not feeling well, it’s harder to resist bad habits. Logically. And you don’t have to do it all at once. But just start. Start decreasing , and keep moving forward.

What kind of habits should you think about?

  • Excessive eating of processed, unhealthy foods . Candy, chips, fries, chocolate, ice cream, meat, cheese, you know the drill.
  • Binge-watching series and other entertainment . Entertainment works better when you dose it and don’t dominate your whole life.
  • Excessive Gaming . You can keep losing yourself in virtual worlds, but you won’t solve your problems there.
  • Smartphone Addiction . Instagram is not going to help you out of your depression. The same goes for almost all apps on your smartphone, with the exception of your motion tracker – running and walking are good habits!
  • Shop to feel better . More junk doesn’t make your life easier. Not less money either. So shopping is okay if you need something, but don’t go crazy.
  • Whining and Complaining . You feel like shit and we understand that. But you’re not going to feel better if you talk negatively all the time. And neither does your environment. You make everything worse, not better.
  • Let yourself be endlessly carried away by your dark thoughts . As described above: your thoughts are not who you are. Thoughts are illusions – brain farts. Do you get into a negative thought spiral? Then take a few deep breaths and distract yourself.
  • Keep confirming to yourself how miserable everything is . If you want, you can go on endlessly trying to find reasons why you’re ‘right’. Fine, but know that it won’t help you out of your depression. What do you prefer: ‘right’ or happy?
  • Consuming negative media . The more misery you see, the more your brain starts to believe the world is miserable. Limit negativity and focus on things that are going well. That may take some getting used to and searching, but you can do it.
  • Ejaculating excessively . Masturbating is not a problem, but you (especially as a man) want to work towards not ejaculating constantly because it throws your happiness hormones off balance and may make you less energetic. Masturbate less or masturbate without ejaculation – maybe a bit of practice, but quite a fun exercise.
  • Neglecting Your Home and Yourself . By keeping your life somewhat in order, you prevent yourself from falling deeper and deeper into that spiral. So keep your house reasonably clean and tidy, and just keep taking care of yourself.
  • Losing Yourself in Philosophical States . Yes – you can completely lose yourself in a sense of ‘meaninglessness’ and ’emptiness’. Maybe it feels like nothing makes sense anymore, and maybe life is ultimately ‘meaningless’. But what does it matter? God or no god, sense or no sense, heaven or no heaven – step off your philosophical ladder for a moment and return your attention to the moment. You can do better philosophizing when you are not in a depression. So now eat healthy , walk, meditateand do what you have to do. Then you can philosophize endlessly later about how everything is useful or not. If your search for reality is important to you then you also know that you are not in a position to search right now. You don’t get ‘beyond’ your brain by thinking harder from a depressed brain – that’s what meditation is for. And through meditation you will eventually realize that the whole matter is irrelevant. So keep it simple, stay grounded and save philosophy for later.

Move toward behaviors that move you forward. And cut down on habits that don’t serve you. Step by step.

6. Stay social and ask for support

When you feel depressed, you probably tend to isolate yourself from those around you. That reaction makes sense, but it doesn’t help you get out of your depression.

Isolating yourself will make you feel lonely. And loneliness in itself is a fertile breeding ground for depressive thoughts. Meh.

So what do you want to do?

  • Explain to your loved ones that you struggle with depression. If they don’t show much understanding ( “dude, don’t be a bitch” ) – send them some information or share this article with them.
  • Explain that you may not be the happiest of people right now, but you appreciate their company.
  • Show them the TED video below , about dealing with people who are depressed (very educational, relatable and funny).
  • Strive to get your “social fix” daily, preferably with a loved one. Do you find it difficult? Just think of it as exercising and eating healthy. They are things that have to happen to get out of your depression – like it or not.

You can find support from friends, relatives and colleagues. You may find other people who have come out of depression themselves and know what you are going through.

Other people who can offer support are your doctor and any care providers. Therapy offers you a safe place to work on yourself and continue to grow so that you can get out of your depression.

Do you find yourself feeling all alone, and don’t know how to get out? Then start with an app, email or phone call at an organization like Sensoror . They offer a listening ear free of charge and anonymously, and that can be incredibly valuable as a first step.

More tips for depression

I hope my tips have inspired you to get started on getting out of your depression. And I hope with all my heart that you may come to that place where the blue sky becomes visible again regularly, so that you can enjoy the sun’s rays on your skin.

Life is not always easy. But life certainly doesn’t always have to be difficult . In small steps you can reduce your depression and come out a stronger, calmer and happier person.

Do you feel the need for even more tips just browse the internet.

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Don’t you get tired of all that thinking?

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The Trap of Overthinking - Executive Support Magazine


Because let’s face it:
You are addicted to thinking.

The hallmark of an addiction is that you cannot stop it.
And you can’t stop thinking. However?

Give it a try. Just think nothing for a minute.
You can’t.

I know because I’m an old junkie.
I was also addicted to thinking.
And just like you – and the average person – I had 60,000 thoughts a day.
Those thoughts drove me crazy!

I bet you spend all day thinking too.
Until you fall asleep exhausted.
Tired of all that thinking.

BECAUSE ALL THAT THINKING ENSURES THAT:


• You can never really relax (because your head never stands still).
• You get physical complaints (because you store every tension in your body).
• Your relationships run less naturally (because you analyze everything).
• Your work suffers (unless you worry about your work, then your health suffers).
• You lie exhausted on the couch in the evening (to do the same again tomorrow).

Does all that worrying solve our problems?
Unfortunately not.
It just creates additional problems.
That’s why I always say:
“Be careful of thinking. Before you know it, you’ll have a problem.”

How do I turn off my thoughts?
This is what everyone is trying:
We try to think smarter, think differently, think better.
We think… about how we can stop… thinking.
You can never do this!

You may wake up one day with an empty head.
You get up and think, “Hey, how wonderful – no more thoughts for a while!”
But I wouldn’t bet on it…

The only way to get out of your head…
is to practice – in the right way.
A little practice every day to let go of that addiction to thinking.
The key is really up to you so do something about it.

YOU NEED TO KNOW EXACTLY HOW TO DO THAT


What works and what doesn’t work. What the steps are, in the correct order.
With the RIGHT exercises I learned in a short time to turn off that eternal thinking.
To let it go.
Whenever I want.

And I can tell you – in one word – how that feels:
LOVELY!
It feels like a liberation.
It feels like freedom.

It feels like you are on a beach with nothing but space around you.
As if all worries have blown away.

Delicious!
Pure peace of mind.

There are courses on the internet where you can learn how to stop overthinking. You can learn how to get out of your head when you want and where you want.

So that you can finally find inner peace.
• So that you stop worrying.
• So that you experience freedom.
• So that you enjoy your life.

Isn’t that what you want?
I hope this blog was valuable to you 🙂
Start now and look for methods that can help you.

I will give you my method and that is meditating more often and working on your breathing combined with sports.

To your success!

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Peace in your head – this is how you stop rattling thoughts

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Silence in your upstairs room ha ha. Anyway read further

Rattling thoughts. When you want to sleep, when you want to relax in the garden, when you take a shower. It drives you crazy. How do you stop the flow of thoughts? You will finally find peace in your head.

Peace of Mind and Human Mind - Pictured As Word Peace of Mind Inside a Head  To Symbolize Relation between Peace of Mind and the Stock Illustration -  Illustration of idea, mind: 172328461

Thank you brain – leave me alone now

Yes, the Buddha knew how it worked. You become what you think. And often what we think is not exactly what we want to become . Fears, insecurities, worries, things you dread and bad memories.

Then you lie in bed – ready to fall asleep – after which your brain decides to remind you of that overwhelming project at work. Which you still have so much to do. After which the thoughts keep coming and you break out in a sweat . And falling asleep peacefully is off the job for now.

Or you decide to pick up the good habit and start your day with a meditation . Your brain opens the session by drawing up a kind of todo list. After which you become so restless that you get up to check your mail so that you feel useful again.

Thanks brain. Nice.

Fortunately, you can do a lot to quiet your mind . And it is much less difficult than it sometimes seems. Really – you don’t have to live like a monk to see results. Just wait and see.

1. Treat your brain like a little kid

Be kind to yourself. The more you judge yourself for “thinking too much,” the more negative thoughts you generate. As if it wasn’t busy enough in there already.

Think of your brain as an innocent child . It does what it does best: generate thoughts . And you can guide it to better deal with this talent. So that it generates fewer thoughts and above all better thoughts . Thoughts that nourish you , that support you in your personal development, that make you happy and happy.

Your brain isn’t bad. It’s actually very smart and creative. That’s why your head is so full! So don’t curse yourself. Accept yourself as you are – with your head full. You might not get to sleep right now, don’t worry.

With small positive steps, you can train your brain to better utilize its talents so that you both have a better time.

2. Think of yourself as a clear blue sky

Precisely. A clear blue sky with clouds floating past. You are the sky. Always blue, always in the same place, always present . The clouds are your thoughts. Sometimes there is not a cloud in the sky, sometimes there are so many that it thunders.

The sky is much bigger than the clouds. The clouds float in it, but they are not the blue sky . Just like you are not your thoughts .

When it’s overcast for days, you almost forget that the blue sky above still exists. Just like with an overloaded brain you almost forget that you are much bigger than the thoughts you see flying around.

But no matter how thick the clouds are – above the clouds there is still that blue sky. A place where the sun always shines. Where you can look down on all those clouds and see clearly that the sky and the clouds are two different things.

Is your head full? Then look for the blue sky. Find that place from where you can observe your thoughts . It’s like lying with your back in the grass and watching the clouds float by above you. Without judging them, without forming an opinion about them. You just let them be what they are.

Innocent thoughts generated by an innocent brain. No more. The clouds are not the blue sky, and your thoughts are not who you are.

3. Yes – meditate regularly

That place from which you can observe your own thoughts is easiest to reach from silence. You only need a few minutes a day to notice the effect. And even if it feels useless, you find out later that it was useful.

Why should you meditate? - Quora

Very simple: sit or lie down and inhale and exhale deeply . Close your eyes, and bring your attention to your breathing. For example, say “in” and “out” in your head with each inhalation and exhalation. When you find yourself getting distracted, gently bring your attention back.

No more. That’s all.

Do that for a few minutes. And notice how slowly but surely you create more distance between you and your thoughts. Not only can you observe them better – fewer thoughts are also generated.

Delicious. What a rest! And with so little effort – by doing nothing. Meditation is beautiful stuff. Keep diving deep in yourself to know yourself better and better.

Friday essay: how the West discovered the Buddha

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21 small positive things you want to do more often

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You can get everything done in small steps. Do you want to experience more happiness and positivity? These are 21 small positive things you want to do more often. Start changing your mindset to positivity and continue reading this blog.

Be Positive: Good Things are Going to Happen | Book by IglooBooks |  Official Publisher Page | Simon & Schuster

These are 21 little positive things

Small steps often have a big impact. Discover 21 little positive things you want to do more often. Which of these steps will you take today?

  1. Touch what makes you happy . Stop for a moment and become aware of the world around you. What are you grateful for right now? For example, when I’m on the train, I look around and just feel grateful for this simple moment.
  2. Telling your loved ones that you love them . You assume they know . But it is valuable and important to keep saying it – especially to your partner and your children. I tell Billy and Jake that I love them several times a week, and I think it makes us all happier.
  3. Catching a Negative Thought . Notice that you are driving yourself crazy with negative thoughts. Noticing it stops the spiral and allows you to shift your attention.
  4. Take a deep breath . Relax, inhale slowly and let the tension dissipate as you exhale. Pretty nice.
  5. To serve another . Not because the other person asks you to, but because you want it yourself. Get a cup of coffee, clean up, arrange something, make life a little easier for someone else.
  6. Do something nice anonymously . Such as straightening a fallen bicycle, cleaning up litter, making a donation or sending a present to someone who can use it.
  7. Make new memories with loved ones . You don’t need a special reason to get your loved ones together and do something fun. Organize a dinner at home, a trip or throw a party. Making beautiful new memories together is a great way to make a lot of lives better.
  8. Sit down and describe your dream life . What would you like your life to look like? Often when we describe our dream life we ​​come to the conclusion that many parts are easier to reach than we think. Such as being healthier (eating better and exercising more), being calmer ( meditating more often ) or doing more fun things (better planning).
  9. Take a small step towards a big dream . You can achieve everything in small steps, even your biggest dreams. And taking that first step is incredibly fun and exciting.
  10. Ask yourself: How can I contribute? If you wanted to use your life to make the lives of others better – what could you do with your talents and interests? By asking yourself this question, you make room for new, inspiring answers.
  11. Give yourself something to look forward to . Book a trip for a few months from now, reserve a ticket for a great show, plan a dinner with a friend. By sprinkling fun things through your year, you lighten up the challenges of everyday life.
  12. Make yourself a healthy meal . Taking good care of yourself is a matter of making healthy choices every time. Don’t worry about the big picture, just opt ​​for a healthy meal now.
  13. Give away something you don’t use . With less unnecessary stuff you make your life lighter and easier. What stuff can you miss?
  14. Read a chapter in a book that will help you move forward . A book that helps you with inspiration, skills or personal growth.
  15. Schedule a moment for complete relaxation . If you don’t plan it, it won’t happen or you’ll feel guilty. Plan a moment for relaxation and lounging – because in a busy life, such moments rarely arise automatically.
  16. Take a step towards a more sustainable lifestyle . What area of ​​your life could you tackle? Maybe switch to ecological cleaning products, replace your meat with tempeh, separate an extra waste stream or request a quote for solar panels. The transition to sustainability consists of a lot of steps that we take together, and you can come one step closer today.
  17. Go out without a smartphone . Even if it’s only an hour. Can’t make it happen? Then put it on silent so you don’t get distracted.
  18. Start a chat with someone nearby . Not only is it nice to know your neighbors, it also gives a sense of trust and security for both you and your neighbors. By investing in your neighborhood you feel more deeply rooted, more at ease and less lonely in your living environment. And that’s more important than most people think.
  19. Take the trouble to make it a little more fun . Light a candle, get special tea at home, crank up your record player. With a little extra effort, you can make a simple moment warmer.
  20. Be happy first . In India people frequently use the following statement; Just be happy . In the West we often think the other way around: first everything has to be perfect and then I’m happy . But you can choose to feel happy. For example, by focusing on gratitude and relaxation. From that basis you can then take steps to solve your problems.
  21. Take the time to meditate . Life is a pancake – that’s what you start to see when you meditate regularly. You discover that you are causing the drama yourself by taking your thoughts so seriously. Meditating is a small, positive step that will help you activate a powerful upward spiral in your life.
10 Positive Things You Should Say To Your Children

I really hope the above stated point will help you now to become happy and that you are motivated to transform your mind step by step. Remember small steps often have BIG IMPACT.

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Five exercises for a good night’s sleep after a busy day

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We all know that a good night’s sleep is important. A good bed, a dark bedroom and little noise contribute to a good night’s sleep. Here are my favorite five exercises which gives me nice moments to relax. Try them for yourself so that you go to bed with a calm head.

1. Breathing exercise

Healthy breathing is of vital importance. If you are just thinking about something stressful, your breathing and your heartbeat will rise. By breathing in and out very consciously through your nose you can delay your breathing. Your breathing can also help you to get out of your head and to have more attention for your body. An exercise that helps to breathe deeply and calmly is the following:

  1. Find a place where you can sit or lie down.
  2. Close your eyes and breathe in and out through your nose.
  3. Breathe in four counts, hold your breath for two counts, exhale for six counts.
  4. If step three goes well, you can try to breathe in four beats, hold two beats, and exhale eight beats. Repeat this a number of rounds.
  5. Return your natural breathing and feel for a moment.

2. Yoga posture: the broken candle

The broken candle is a yoga posture, known for its stress-reducing and relaxing nature.

  1. Find a spot near a wall, lie in front of the wall, raise your legs against the wall. You can put a folded blanket under your sit bones.
  2. Put one hand on your heart and one on the belly.
  3. Breathe calmly and see if you can feel your heart beating and your belly moving through your breathing.
  4. Stay in this position for about 5 minutes.
  5. Move your legs back down and roll up through your right side.

3. Relaxation exercise: meditation

Before going to sleep it can be nice to do a relaxation exercise, such as meditation. A guided relaxation exercise is great if you don’t have much experience with it. Make sure that you are ready to go to sleep so that you can remain lying down after the exercise. You can listen to an example of a relaxation exercise here.

4. Sleeping mantra

Are you lying in bed and you notice that you are very busy in your head? Then this exercise might help you.

  1. Be aware of the unrest in your head, because then you can do something about it.
  2. Choose three words that will make you feel good, that will make you happy.
  3. Make those words your own sleeping mantra. The word mantra comes from Sanskrit and literally means: man = mind and tra = control. It is about repeating a word or sentence that gives you a positive feeling.
  4. Repeat the words quietly one after the other so that your attention remains focused on it rather than on the troubled thoughts in your head.

5. Mindset

If you have done the above exercises and you are still experiencing sleep problems, try accepting that it is not working right now. See if you can enjoy lying a bit. To be able to sleep we go from the do position to the being position.

Sleep tight!

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