2023-05-17 06:26:45
Also known as the “blues”, temporary depression is a psychological state that is most often characterized by a “temporary” drop in morale, a drop in tone and a feeling of sadness. It should not be confused with depression, which sets in for a long time and causes intense sadness and fatigue. Depression can be accompanied by many other symptoms such as anxiety, irritability, insomnia and sometimes a great need for sleep. It can affect anyone, and even if it only lasts a few days, it can be particularly difficult to live with. Are you currently suffering from temporary depression and you can’t take it anymore? Here are some tips that can help you get out of this psychological state as soon as possible!
Start by getting your house in order
Many people live in disorder, but very few know that a messy house is a factor that can increase the risk of temporary depression. Indeed, in a messy and cluttered environment, the human mind is far too stimulated. Result ? The brain never rests, you will always tend to feel overwhelmed and tired, and it will be difficult for you to relax. No meditation session will be able to help you, because your brain and your mind will be too busy to concentrate on anything else. A messy home will always make you feel like you have unfinished business, which will fuel your anxiety and may cause you to sink into depression.
Therefore, if you are suffering from temporary depression, the first thing we advise you to do is to put your house in order. However, given your psychological and physical state, you may find it extremely difficult to do so. This is why the ideal would be to request the services of a storage coach in order to find the strength and the motivation to put your house in order.
A storage coach is a professional in organizing living spaces. This professional helps you detach yourself from objects that you no longer use, but which you cannot get rid of. It therefore helps you sort through your belongings and declutter. According to the “Les Horganisés” website, the organizational coach can also help you tidy up and optimize your interior so that you can find the lost serenity.
It should be noted that the role of this professional is not limited only to sorting and storage. It also helps you identify the cause of your disorder and gives you solutions and techniques to organize your daily life so that the mess does not settle once more.
Spend time in nature to recharge your batteries
Once you have put your house in order, the ideal now would be to spend time in nature. According to numerous scientific studies, city dwellers have a 40% risk of developing mood disorders and a 20% increased risk of developing anxiety disorders compared to people living in the countryside or in nature. So enjoy nature allows you to improve your mood, calm anxiety and fight once morest stress. It is also a great way to improve your self-esteem and reduce the risk of depression.
Do you live in a big city and wonder how to fully enjoy nature? Even if there are usually no forests in the middle of the city, there must be green spaces and parks in your city. So take the time to walk or jog in these places. You can also run or walk on the beach. If you have the opportunity, do not hesitate to hike in the forest.
Exercise
Sport can also help you get out of temporary depression. Indeed, according to a study carried out by Karen White’s team at the University of Southampton in 2009, exercise can reduce some symptoms of depression such as weariness, boredom, irritability, sadness and loss of self-efficacy.
Through sport, people suffering from depression become fully aware of their physical abilities, which allows them to improve their self-esteem. Sport also improves vitality and dynamism and promotes good mood. If sport is so effective once morest depression, it’s because when you exert yourself, your brain secretes and releases dopamine and endorphins. Dopamine is the pleasure hormone, and endorphins, on the other hand, provide an intense feeling of euphoria.
To maximize this feeling of euphoria, we mainly advise you to favor “cardio” type sports. You can make it several times each week for at least 30 minutes. To do cardio at will, all you have to do is sign up for the gym. Once registered, you will also have the opportunity to perfect your muscles. You can also practice many other sports activities such as swimming, weight lifting, martial arts such as tai chi and kung fu among others, walking, running in the middle of nature, and even yoga.
The most important is to do a physical activity that you enjoy. It should be clarified that sport will not only improve your mental health. Playing a sport will help you simultaneously strengthen your muscles and your mind.
Practice mindfulness
Do you know that mindfulness meditation can also help you get out of temporary depression? No ? It is, however, the case. Indeed, temporary depression is also born of the negative emotions that you feel. But, with mindfulness meditation, you do not ignore your sadness and do not repress it. The same goes for your suffering and your negative thoughts. On the contrary, you welcome them, examine them and confront them in a realistic way. This allows you to more clearly analyze your situation and bring order to your emotions. You can thus sort out and get rid of everything that is preventing you from getting out of this depression. Mindfulness meditation is not just regarding getting out of temporary depression. It also helps to prevent it.
Every day, take time to do some mindfulness meditation exercises. You can use relaxation techniques such as yoga or even deep breathing. If you don’t know how to practice mindfulness meditation, do not hesitate to enroll in specialized courses. You can also go on the internet to watch tutorials on the subjects.
Reach out to people who can give you emotional support
The majority of people suffering from temporary depression almost always make the same mistake: they lock themselves up at home and prefer to be alone. However, this is not the best solution. When you go through such a situation, the ideal is to be accompanied by people who understand your situation, who do not judge you and who are able to bring you real emotional support. It can be your family members, your friends or even professionals. Talk to them, interact with them and open up to people you trust. It will do you a lot of good.
However, be sure to choose the people around you carefully. Avoid toxic people that might put bad ideas in your head. Moreover, take advantage of this situation to distance yourself from people who represent a real danger to your mental health.
Adopt healthier habits
Do you have a bad lifestyle? If so, then it’s time to clean up and get rid of all those bad habits.
Have a healthy and balanced diet
For a healthy lifestyle, the first thing you need to consider is your diet. If you used to eat too sweet, too fatty or too salty, now is the time to change all that. You must now eat in a healthy and balanced wayand this, by consuming all categories of food (proteins, carbohydrates and lipids) in moderate, but sufficient quantities.
In particular, favor foods rich in omega 3 such as fatty fish (sardines, mackerel, herring), nuts or rapeseed oil, among others. These good fats are indeed extremely effective once morest depression. At the same time, you must reduce the consumption of foods rich in omega 6 such as cold cuts and sunflower oil. Also make sure you eat enough fruits and vegetables and drink enough water.
Adopt good sleep hygiene
You need to follow a number of hygiene rules in order to have excellent sleep. First, be sure to sleep quietly and in complete darkness. These two elements are necessary for a peaceful and restorative sleep. Your bedroom should also be well ventilated and well heated (in winter). As for your bedding, opt for a firm mattress that is well suited to your body type. Your sheets, your pillowcases and all your blankets must be very clean. Finally, avoid sleeping with imposing lights and take care not to take stimulants before going to bed.
Stock up on vitamin D
Vitamin D deficiency can also increase the risk of temporary or seasonal depression. So, be sure to expose yourself to the sun in a moderate, but sufficient way. When winter approaches, you can take vitamin D supplements or resort to alternative medicines such as light therapy.
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