Feeling depressed can be debilitating.
This feeling can lead to all sorts of other negative thoughts and emotions.
You’re left trapped in a mental and emotional sinkhole that can feel overwhelming and inescapable.
For those who suffer from clinical depression, this feeling can last for days, weeks, and even months and years.
I’ve had my own battles with mini bouts of depression that seemingly come out of nowhere.
A QUICK STORY
It was a Sunday evening and I was driving home from my buddy’s house after watching a football game. At this moment, I was suddenly overwhelmed with feelings of anger and then sadness. I can’t explain precisely why these feelings came over me, but they did, and they became stronger as the seconds ticked on. Eventually, this feeling led to a depressed state of mind.
I got home, brushed my teeth, and then laid in bed for almost two hours; I couldn’t fall asleep. My thoughts and emotions were sinking me deeper into a depressed mindset. Eventually, after succumbing to pure exhaustion, I hit the pillow and fell went to bed. I was hoping I’d feel better after a good night’s rest.
But the next morning when I woke up, I still felt depressed.
The feeling lingered for a few days.
In the past, this could’ve potentially turned into weeks and even months of feeling a depressed-like state of mind. But not this time.
I used everything I had learned through my experiences of dealing with depression in the past, my therapy sessions, and my own research to turn myself around.
FIVE THINGS THAT HELP MANAGE A DEPRESSED STATE OF MIND
Don’t Try To Escape The Feelings – Acknowledge Them Instead
The first thing I did was to acknowledge my feelings of depression. I didn’t try to push it away or act as though I was fine because clearly, I wasn’t. Having been through this many times before, I knew the routine. Fully accepting that I was in one of those depressing moods gave me a light at the end of the tunnel. I knew with time and using a few healthy techniques; I would make my way back to a better state of mind.
Get The Feelings Out In A Healthy Way
Many times in my past when I would get depressed, my first instinct would be to either sulk in the negative feelings or try to ignore them. Neither of these tactics worked. You can’t put a bandaid on a broken arm and you sure as hell do not want to slam it against another wall. Finding healthy, simple, ways to get those thoughts and emotions out becomes a critical endeavor. There are many ways to achieve this: journaling, talking out loud to yourself, telling a close friend, family member, or therapist, jotting them down on a little notepad, whatever works best for you. Everyone has a different approach. Whatever your plan, get them out in a healthy manner.
Try Deep Breathing To Calm Yourself
Deep breathing has been a significant player in my recovery from depression. I use it all the time, in different situations. That’s the beauty of deep breathing – you can use it anywhere, and it’s completely free. There are all sorts of breathing techniques you can research. I’ve tried many over the years. Deep breathing can be used as a tool to enhance your physical well being, but also to take your mind off of the depression by focusing on the breath itself.
Use Mindfulness As A Tool To Ground Yourself
I then use Mindfulness, being completely present and aware in the moment, to ground myself. I knew that if I continued to reflect on things from my past, it would lead to more rumination. Mindfulness got me focused back on the present tasks at hand (whether that be driving, doing dishes, working out, etc). I began focusing my attention on everything in the present, my surroundings, the smell, sounds, my internal and external feelings, everything. Doing that temporarily took my mind off focusing on just the depressed state itself.
Exercise – Break A Sweat
Doing something physical, breaking a sweat, is crucial in the fight against depression. Walking ten feet to your fridge to grab junk food or a beer does not count. I’m talking about actual exercise. Get outside and hike, walk, shoot some hoops, go to the pool, use a treadmill, whatever you’re comfortable doing. Breaking a sweat releases various chemicals in the brain that help to combat the anxious and depressed state of mind.
IN REVIEW
Living in a depressed state of mind can present all sorts of challenges. Depression can lead to other negative thoughts and emotions that can cause negativity to spread. Accept and acknowledge the fact that you’re depressed. Be mindful and fully aware of the moment while getting depressed thoughts and feelings out in a healthy manner. Use techniques such as deep breathing and exercise to help offset the depressed state of mind.
SIDE NOTE: If you believe you have situational or clinical depression, please reach out to a professional for help. They can guide you through a more complex process to get you on the path to recovery.
Good luck in your journey and remember that depression can be managed and overcome!
If you would like a free mindset coaching consultation – contact me at brad@upplifter.com!
Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the medical and health area for your particular needs and circumstances prior to making any medical or health-related decisions. For your health-related questions, please seek the advice of a licensed physician or any other qualified health care provider immediately.
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