body | BlogZynergy

Getting out of your depression without medication – 6 tips

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:

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.
It means that you are not depressed, but have depression . And something you have you can shake off.
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.

#without #gettingout #yourout #your #getting#medication#workout#outfit#youtube#loveyourself#outdoors#outfitoftheday#shoutout#boutique#outdoor#youtuber#nightout#blackouttuesday#southafrica#shoutouts#getoutside#louboutin#optoutside#outside#beyourself#outfits#workoutmotivation#carswithoutlimits#outfitinspiration#couture#shoutoutforshoutout#skincareroutine#outfitpost#shoutout4shoutout#followshoutoutlikecomment

How to become Mentally Strong and Calm your Mind

Everyone desires to live a balanced and healthy life, and this reflects in the type of foods we choose to eat or ignore, exercising our body regularly, and seeing a doctor when we feel the symptoms of sickness. There is another aspect to our overall well-being that most people rarely give the right attention to; mental health.

Some Amazing Acts Mentally Strong People Don't Do

Think about it for a minute: when was the last time you assessed your mental health, and what are you consciously doing to improve your mental state?

If you barely know the simple routines you can start to practice today to improve your brain function and mental health, these next tips will suffice.

1. Practise Mindfulness

Mindfulness is a therapeutic technique that is achieved when you become fully aware of your present moment. It makes you accept and own up to your thoughts, emotions, feelings, and body sensations without judgment, denying, or shying away from them.

It encourages you to live in the moment, such that you’re not anxious about what the future holds, nor are you worried about any negative experiences of the past.

To practice this, you can start by becoming more conscious of your everyday routine and take note of how your mind and body react to smells, sounds, or even tastes.

This awareness may not happen overnight, as you could even fail to notice as much as you should. But if you persevere, it’ll become second nature and improve your mental health.

2. Stop Excessive Thinking

Have you ever felt so lost in thought that you forget about your present environment? If you’re in the habit of overthinking about anything, make up your mind from now on to stop; Because it does more harm to your mental health than good.

If you find yourself overthinking, try doing these:

A. Incorporate 15 minutes of Thinking Time into your daily routine and keep to it. When your time is up, move on with other activities.

B. Focus only on things you can control, and instead of thinking about a problem too much, start by writing out 5-10 solutions. It will challenge and calm your thoughts.

C. Move on to something else; a project, an activity, etc that can distract you.

3. Be Organized

One of the underlying causes of poor mental health is disorders. It could be at work or even at home, but it always has the same effects every time.

Here are some of the best ways to organize for your mental health:

A. Break down your goals into bite-sized pieces that make them easier to achieve.

B. Remove distractions and declutter.

C. Perfection is great to attain, but normalize your desire to make everything perfect; it often puts you under too much mental pressure.

4. Regular Exercise:

When some people hear ‘exercise,’ what comes to their mind is running on a treadmill or doing something as strenuous as lifting weights, but exercise does not always have to be that way.

Exercise can be as simple as taking a 10-minute walk. Engaging in regular workouts gives you clearer thoughts and memories, helps reduce stress, and allows you to sleep well at night.

If you are struggling with staying consistent with your workout routine, you can enroll in a gym close to you; that way, you can connect with other people who could hold you accountable.

5. Practise Gratitude:

This simply means you are thankful for the things you have, rather than focusing on what you don’t have. Practicing gratitude sounds very easy, but it could be challenging, especially during tough times.

However, once you master it, you tend to live a happier and more fulfilling life. You may have observed that people who practice gratitude are more optimistic about life than those who do not.

Make it a habit to write out at least things 5 you are grateful for every morning. This would help set the tone of your day the right way.

6. Take a break from Social Media:

With the increasing rate of cyberbullying, social comparison, and toxicity on social media, taking social media breaks is not an option but a necessity for the sake of your sanity.

We can’t deny the fact that social media has bridged the communication gap that existed before the introduction of the internet and social media. But we also know that it can cause anxiety, undue pressure, mental fatigue that comes from too much comparison, and the need to be available online most of the time.

Take a break from social media from time to time; your mental health will thank you for that.

7. Open Up To Someone

Let’s admit it, talking to someone else about your mental health might not seem like an option you prefer, but it is one of the best ways to a speedy recovery. It is okay to look vulnerable at times like this, but once you get the mental help you need, you could be the one extending the same support to others.

A. Ideally, if you have a friend or family member you can confide in, go ahead and talk to them about your mental state.

B. On the other hand, you may prefer to remain anonymous and join an online support group where you can bare all your worries.

C. If that still doesn’t work for you, consider booking an appointment with a doctor or find a local support group that can help you every step of the way.

If you practice any of these, you’ll see lots of improvement in your mental health.

Some people benefit from being naturally mentally tough, but it can be taught to those who aren't

Entrepreneurs:You can do this to become as fit as possible

We all want to be as old as possible and preferably stay healthy for as long as possible. Of course we do not have this in our own hands, but there are a number of things that can make you grow as healthy as possible. As a blogger I am also doing my workouts regularly to stay healthy. Anyway read further !

A healthy diet and weight

Try to eat healthy and varied daily. If you mainly choose pure, unprocessed products, you quickly eat healthy. In addition, make sure that you do not eat the same every day and you ensure that you not only eat healthy, but also get all the nutrients that you need. As a result, there are fewer shortages and you will therefore less easily suffer from certain ailments. In addition, by healthy eating you also maintain a healthy weight faster, which also benefits your health. Of course you may also at times something less healthy, but you could also make this yourself. For example, create a healthy variant. So you can make great brownies from kidney beans or chickpeas and natural sugars.

Move on it

You know by now that it is important to move sufficiently. It is best to move every day. This does not have to be a very intensive workout right away. A quiet walk is also fine. Especially when you get older, exercise can have even more benefits than when you are younger. Motion is also seen as a way of falling prevention. You keep your balance better and you also keep your muscles smoother. Domestic tasks, such as vacuuming and gardening, are also counted under movement.

Stay away from these resources

Resources like tobacco and alcohol are not very good for health and you better skip. Occasionally a glass of alcohol in its time would not be that bad, but limit this use. But we can also better skip certain resources that are available in the supermarket for soft drinks. Not only the soft drinks themselves, but also the extremely sweet energy drinks full of sugars and caffeine. Your body will thank you if you skip these products.

What do you do to stay as healthy as possible?

WHY YOU HAVEN’T OVERCOME STRESS YET

The new year started fresh but I know a lot of you are still under stress. Good enough to start my first blog item with giving you the ability how to reduce stress from your mind, body and soul.

Sit back, relax and let me talk to you…

Don’t you forget we live in a world of stress, from childhood to old days at home, in the work place .it keeps us awake at night. Stress ruins our days and tons of other activities.

And so we often ask, how can I get rid of the anxieties of life.

How can I get free from STRESS.

Some people take exercise other takes yoga, other do meditation something, anything, but my understanding is this:

There is no getting away from STRESS, yes you can’t get away from it. The age we all living in is the age of STRESS.

This is a world of STRESS. A time of STRESS.

You breath it, you see it, you hear it and what to do ????

You can learn to manage it and to tolerate it how not to identify it and it’s effects.

Now how do you do that ?? Here it comes…..

Change your approach to the factor STRESS and change your approach to life by remembering this mantra : BE ANCHORED you got it yes BE ANCHORED

What do I really mean :

Envisage a ship or boat anchored at sea, Storms/ hurricanes may come one after another the boat may toss this way and that and furniture inside may go flying. Some people get seasick, but the boat doesn’t go anywhere.

Why ???

Clear…It’s Anchored !!

So you be anchored, find the place in life that you want to be in based on who you really are. Find what your inner-self really wants from life and anchor to that.

Once you keep bringing yourself back to that place by constant remembrance of your identity values and goals then you can learn to manage STRESS.

At the fresh start of this new year I would like to share ten tips how to be calm and reduce STRESS:

MEDITATE
Just a few minutes a day of meditation can help to ease your stress and anxiety.
BREATHE DEEPLY
When you are feeling stressed, take time to focus on breathing deeply. Close your eyes, sit up straight and focus on nothing but breathing deeply.
REACH OUT
Having a solid social support system is a good key to reduce stress.

Reach out to close friends and your family in time of need.
EXERCISE
Exercise has been shown to increase “FEEL GOOD” endorphins that can help reduce stress. A long walk can give you time to reflect, while an intense gym workout can let you release negative energy.
LAUGH
Laughter may not be the “best” medicine but it does actually lower cortisol – also known as the stress hormone.
LISTEN TO MUSIC.
Research has shown that listening to soothing music can lower blood pressure, heart rate and anxiety. Alternatively, listening to more upbeat music can also help by invigorating you.
BE GRATEFUL
These two words tells you a lot.
ACCEPT YOU CAN’T CONTROL EVERYTHING
This one is very simple – some times you just have to step back and realize that you can’t control everything. Some things are out of your hands, so why waste your time stressing about them.
STAY POSITIVE
It is not easy to stay always positive. But, you can make an active effort to try and to find the positively in your very own life. Do not focus on negative thoughts like “bad things are going to happen with me”.
DO SOMETHING FUN
Don’t forget to take some time to really enjoy yourself. Find yourself a nice hobby that can tune your mind body and soul. Do activities that you enjoy. Surround yourself around people that you have fun with.