Depression | 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.

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If Life Has Exhausted You Read This Quickly

I know what it’s like to feel tired – and not just physically.

The world we live in is an exhausting place. It wears off. It’s ungrateful. It challenges you endlessly and it hardly rewards you.

Mentally exhausted? Symptoms and tips to overcome mental exhaustion

You are only tired because you live in this world. You are tired of loving too much, giving too much business, giving too much to a world that never gives you anything in return.

You are tired of putting effort into an uncertain outcome. You are tired of uncertainty. You’ve had enough of the gray.

I know you haven’t always been so exhausted – there was a moment when you were hopeful and pure. When your optimism was stronger than your cynicism and you had an endless amount of optimism to spread.

I know you’re carved and worn out piece by piece – a broken heart here and an empty promise there.

I know the world hasn’t always been fair about the games you’ve played and you’ve lost far more often than you won.

I Know You’re Out of Inspiration to Try Again. i Know.

The truth is that we are all tired. Everybody. At a certain age we are all just an army of broken hearts and sore souls, desperate to feel fulfilled.

We want more, but we’re too tired to ask. We’re tired of being here, but we’re too scared to start again.

We have to take risks, but we’re too scared to see it collapse. After all, we’re not quite sure how many times we can start over.

We all think we are alone in our fatigue. But the truth is we’re tired of each other – the games we play and the lies we tell and the insecurity we put on each other.

We don’t want to be the villain, but we don’t want to be the sucker either. So we are on our guard. We develop an immune system. And we fulfill the role we despise because we are not sure if there is any other choice.

I know it can feel impossible to keep trying and giving and getting when you’re dead tired. I know that the merry ideals you were once promised now seem old and hopeless.

But I beg this when you’re about to give up: try one more time, with feeling. I know you’ve had enough of all the attempts. I know you’re at your wits’ end.

But the truth about that new attempt is that you’ll never realize you’ve found it if you don’t first leave your previous one behind.

We are all more resilient than we think and that is the undeniable truth. We are always able to give more love, have more hope, spread more passion and let loose on the world.

We just don’t walk far enough to realize that our actions have benefited. We want to see immediate results and when we don’t, we give up.

We let the fatigue stop us. The lack of feedback frustrates us and we assume that means throwing the effort out the window completely.

This is something we all don’t want to admit: nobody feels inspired every day. We all get tired.

We are all discouraged. And we get to process those feelings. Sitting down and being weary and tired of life doesn’t mean you don’t make a change.

Everyone you have ever admired has experienced situations where they felt completely defeated as they tried to pursue their dreams.

But that didn’t stop her from making those dreams come true. You may slowly stumble to achieve your greatest transformations. It doesn’t always have to be spectacular.

Some things in life happen quietly. They happen slowly. They happen because we’ve made some small, careful choices, choices that make us a better version of ourselves.

We have to allow those adjustments to happen. That we watch them evolve. That we don’t get hopelessly frustrated in the meantime.

If you are tired, take it easy. Be quiet. Be shy. But don’t stop. It makes sense that you are tired. You’re tired because there was no other way.

You are tired because you are making a change. It’s only natural that you’re tired and it’s just a clue to keep going.

You are tired because you are blooming. And one day that growth will give way to the rejuvenation you need.

I Feel Exhausted All The Time, Am I Sick? - Elite Care 24 Hour Emergency Room

Research shows: art of movement against low back pain

Low back pain is a common ailment, but could be remedied by practicing various movement arts. Researchers at Atlantic University Florida found that if we use our body and mind at the same time, back pain can be reduced.

During the study, the effect of three so-called mind-body exercises was examined. This included yoga, tai chi (a Chinese art of movement with moderately intensive movements and mindfulness) and qi gong (a Chinese meditative therapy that makes us more aware of the body through repetitive movements).

Effects

The researchers noted that exercises from the various movement arts could reduce symptoms such as low back pain. And not only that: the mobility of the body also increased and it had a positive effect on depression and anxiety.

Strong mind

According to the researchers, the three movement arts not only strengthened the body, but also the mind. This is a hopeful conclusion for people with chronic back pain, since they often suffer from poor mental health along with their back problems.

NINE REASONS TO MOVE FOR A WALK

Image result for walking people transparent

Did you know that the average person like me and you spends nearly nine hours a day sitting? While scientific research has shown that it is not good for you. For example, it increases the risk of high blood pressure and cardiovascular disease, but also of type 2 diabetes. All the more reason to take the leg wagon more often: 9 reasons to walk more today.

1. Good for muscles and bones

First of all, walking is good for your muscles and bones. It makes them stronger and therefore reduces the chance of developing osteoporosis (bone loss).
Frequent loading of bones makes them stronger and you even build new bone mass. In addition, it is also good for the cartilage, the elastic tissue between the bones.

2. Good for the heart and blood vessels

Walking for at least thirty minutes every day lowers blood pressure and blood cholesterol. It also improves the condition of the heart and blood vessels. The risk of heart problems already falls by 50 percent if people are active for one hour a week.

3. Good for diabetes

Walking or walking every day gives a lower risk of type 2 diabetes. It not only lowers the risk of developing diabetes. Even if you have diabetes, it is good to walk.

4. Good for the brain

For people who remain physically (and mentally) active throughout their lives, the risk of Alzheimer’s is reduced by 20 to 50 percent. Walking is also healthy for those who already suffer from dementia. Walkers are more cheerful and their memory functions better.

5. Good for the lungs

Those who walk a lot increase the capacity of the lungs to absorb oxygen.

6. Good for depression

Walking works against STRESS and depressive feelings. Anxiety disorders decrease by almost half.

7. Good for the night’s rest

Walking and daylight is good for the biological clock, which makes falling asleep and sleeping better. The quality of your sleep will also improve.

8. Good for being overweight

Running well for an hour (5 kilometers per hour) costs around 240 kilo calories. If you walk for half an hour every day, you can lose a lot of weight: one kilo in two months and six kilos in a year.

9. Good for digestion

Moving and therefore also walking stimulates digestion and prevents clogging of the intestines.

By taking a one-off walk, these health effects do not, of course, occur immediately. You will only notice the benefits if you regularly walk and walk. Start today, because what you immediately notice is the positive effect on your mood! So why not start now after you have read this blog.

EMBITTERED PEOPLE SOW GRIEF

Being bitter is in many cases a form of hidden depression in which the person focuses almost exclusively on the rest of the world. The world of embittered people is full of windows through which they can only see injustice, and where they like to see their frustrations, bitterness and pessimistic feelings pour out. The bitter person wants prisoners, but he also calls for help.

Many of us will now think of people they know, people who, sometimes, give us the impression that they are enjoying their lives with their arguments, advice and behavior. This supposed pleasure, which we deduce from the frequency with which it is done, is actually no pleasure at all – the truth is that they are not happy.

Bitter and resentment are anchors who always want to hold us, because their ships are stranded and drift aimlessly, and where there was once happiness is now only unresolved grief.

Bitter people, above all, feel that they have lost control of their lives. They have such a defeated attitude that they simply stop being responsible for themselves. They take on the role of the victim and allow themselves to be carried away. It is then necessary to be aware of strategies to help them, because even if their behavior disturbs us, they need a lot of help.

Being bitter and the roots of bitterness

Nobody comes into the world with bitterness in his heart. Sometimes, however, childhood is a time when people are already beginning to discover the development of this feeling. A lack of affection or communication during childhood can sow the seed at a very early age, enabling the heart to form the roots that will grow into bitterness in the future.

Bitter is a seed that, when sown, generally does not germinate immediately. His presence can not be observed in the first instance. One disappointment hurts, but does not change us yet, two disappointments make us think, but when someone bumps into too many ‘stones’ during his life and allows these stones to create negativity in him, then the result is that he the feeling has no control over his life. And then that germ germinates … and a kind of mental illness occurs.

One thing that we also have to take into account is the classic image of the ‘bitter old man’. We have all met an elderly person who is apathetic, who always looks at things from a negative side, and who seems to feel a lot of resentment towards the world and life itself. As we can read in the journal ‘Health Psychology’, these are, in most cases, indicators of an underlying depression. It is important to keep this in mind.

Bitter and emotional anesthesia

Bitter is often described as classic ‘toxic’ behavior. We are in the habit of quickly labeling people ‘toxic’, and often we prefer to avoid these people without even thinking about them and their emotional prison. This is not the right thing to do. At least not as far as bitterness is concerned.

The person who has no peace with himself will have war with everyone.

As we said, people are not born bitter, it happens over time and is the result of different situations that have not been properly dealt with, and which have become too much for the person in question. Do not let them down, let them not only float in this emotional stupidity. We know that a bitter and depressed brain does not change into a happy brain overnight, but it’s always good to know some basic advice so that we might be able to help.

How you can change the attitude of a bitter person

As we mentioned earlier, bitterness is sometimes an indicator of depression. It is therefore important to encourage the person to consult an expert to have his or her condition assessed. This is a necessary and essential first step. Later we can put the following into practice:

Always trade with affection and optimism. We know that people who are embittered want to catch us with their cynicism, resentment and fatalism. Instead of admitting, however , we should never change our attitude and we should always respond with optimism to their negativity.
Do not take the attacks personally, be patient. It is not the heart of the person who speaks, it is the root of his bitterness and his ill-treated disappointments, his traumas that are not assimilated and his emptiness that no one seems to understand. Stay calm and always respond with goodness and kindness.
Invite the embittered person to learn new habits. Bitter is passive, corrosive and fed by thoughts. One way to break this cycle of negativity is to try to change the habits of the person, to teach him new habits, to play out different scenarios. So, without making it too heavily loaded, imagine that he/she takes a walk, goes to work out, signs up for a course, meets new people …

The person who has no peace with her/himself, her/his past and her/his thoughts, will have war with everyone who surrounds him. Let her/him find a balance, a key that will heal her/his wounds and give her/him peace in exchange for her/his inner struggle. We must help her/him, but at the same time be aware of our own limits and not neglect our sense of self-worth.