Depression is a serious illness that can affect anyone. Understanding how to get undepressed is significant to have a better life. It’s also important to know how to get undepressed and stay motivated when you’re feeling down. Next, in this post, we talk about the different ways to help you or someone else feels better.
Remember, if nothing else works to help you feel undepressed, please seek professional help. Also, if you or someone you know is feeling suicidal, please text or call 988 Suicide and Crisis Lifeline, available 24 hours, in English, and Spanish. Or, Google suicide resources today.
Below, we talk about how to get undepressed. In addition, we have resources for you to think about and follow to feel undepressed today.
Quick video on how to get undepressed and motivated
1. Understand the causes of depression
Understanding the causes of depression is one of the keys to learning how to get undepressed. Knowing why you feel down or heavy can help you address negative thinking patterns and learn how to handle challenging emotions. Seeing a therapist or counselor can be a great way to start exploring the underlying causes of depression.
In addition, by going to therapy, you can develop coping strategies to put yourself on the path to feeling better. With the right knowledge and tools, you can take control of your mental health and learn how to get undepressed. Lastly, seeing a mental health provider is a great investment for your present feelings and long term.
Some of the causes of depression according to WebMD are below:
Abuse: Physical, sexual, or emotional abuse.
Age: People who are elderly are at higher risk of depression.
Certain medications: Some drugs can increase your risk of depression.
Conflict: Personal conflicts or disputes with family members or friends.
Death or a loss: Sadness or grief after the death or loss of a loved one
Genes: A family history of depression may increase the risk.
Major events: Even good events such as a new job, graduating, or marriage can lead to depression.
Serious illnesses: Depression can happen with a major illness or other medical conditions.
Substance misuse. 30% of people with substance misuse can have depression.
2. Recognize the warning signs of depression
It is important to recognize the warning signs of depression in order to take necessary steps toward learning how to get undepressed. Symptoms like feeling down most of the time, having little to no energy, or having difficulty sleeping can all be signs of depression. Most importantly, if any of these symptoms sound familiar, it is important to take action and find healthy coping strategies to get undepressed. Seeking professional help from a mental health provider can be an effective way to start the process of recovery.
Symptoms of severe depression according to WebMD:
- Insomnia or excessive sleeping
- Loss of interest in activities that used to be enjoyable
- Persistent thoughts of something bad happening
- Thoughts of death or suicide or suicide attempts
- In very severe cases, psychotic symptoms (such as hallucinations or delusions)
- Inability to take care of oneself, such as eating, bathing, or fulfilling family or work responsibilities
3. Self-care is an easy way to feel undepressed
Taking care of your physical health is a great way to help get undepressed. Exercising regularly, eating nutritious meals, and getting enough sleep are all important steps to take to manage depression. Additionally, scheduling time for activities such as yoga, meditation, or just regular walks in the sun can help reduce stress levels and improve mood.
Taking care of your body is an important part of helping you get undepressed and taking control of your mental health. Here are more tips from Pyschcentral:
1. Try guided imagery: Guided imagery can help you create a mental “happy place” with relaxing scenes and images.
2. Practice positive self-talk: Positive self-talk and optimism aren’t cures, but they can boost resilience and improve your outlook.
3. Find a new hobby: Choose something you’ve always wanted to try — from painting to rock climbing to learning a new language.
4. Rethink how you relax:
- Take a warm bath with fragrances
- Stretching or doing yoga
- Listening to peaceful music
- Rereading a favorite book
- Laying on the grass looking up at the sky
- Taking a walk and focusing on every detail of what you see
4. Update your sleep routine to fight depression
Getting enough sleep can have a huge impact on managing depression. Furthermore, studies have shown quality sleep can improve mood, reduce stress, and increase energy levels. This will all help in battling depression. Not getting enough sleep can amplify your depression feelings.
In fact, the American Academy of Sleep Medicine recommends adults get at least seven hours of sleep each night to maintain physical and mental health. Most importantly, sleep is not only beneficial for combating depression, but also for overall health and well-being. Taking the time to prioritize good sleeping habits can have a huge impact on feeling better and managing depression.
To get more restful sleep (which can help improve your mood), consider these tips below:
5. Eat anti-depressant food often
Recent studies have shown that making changes to your diet can have a profound effect on reducing depression. Eating foods with Omega-3 fatty acids, such as salmon, leafy greens, and fruits like oranges can reduce depressive feelings. Also, make sure to avoid processed and sugary foods which are important to avoid a sluggish feeling.
Lastly, by making simple dietary changes, you can experience a significant improvement in your mental health and lead a happier life.
What does the research say:
Twelve Antidepressant Nutrients relate to the prevention and treatment of depressive disorders: Folate, iron, long-chain omega-3 fatty acids (EPA and DHA), magnesium, potassium, selenium, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C, and zinc. The highest scoring foods were bivalves such as oysters and mussels, various seafoods, and organ meats for animal foods. The highest scoring plant foods were leafy greens, lettuces, peppers, and cruciferous vegetables.
6. Exercise for at least 2.5 hours a week
According to the CDC, it’s recommended people engage in moderate-intensity aerobic activity such as a brisk walk for 2.5 hours per week. In addition, along with twice-weekly workouts involving all the major muscle groups. Exercise is an important tool in the fight against depression. It’s one of the activities that can quickly get you undepressed.
According to recent studies, those who exercise for at least two hours a week have reported feeling more energized, optimistic, and less anxious. Not only does exercise help reduce symptoms of depression, but helps improve overall physical health and well-being.
Furthermore, exercising regularly helps to increase endorphin levels in the body, which in turn can help reduce feelings of stress and anxiety. Lastly, choose exercises that feel easy and fun. Such as swimming, roller skating, walking with friends, or even hopping on the swings at the park. Anything to get you moving and into the sun.
7. Spend time with people who support you
Still unsure of how to get undepressed? Well, if you have a good relationship with your family, spending time with them is a great way to get undepressed. Surrounding yourself with positive people can help lift your mood providing encouragement and support to get through tough times.
In addition, having a strong social network of friends and family can also help to provide emotional stability. In addition, a strong network provides you a safe place to express your feelings without fear of judgment. Taking the time to nurture these relationships can be an invaluable tool in the journey toward finding happiness.
8. Replace negative thoughts with positive ones
Identifying and replacing negative thoughts with positive ones is an effective way to get out of a funk. This strategy can be used to combat depression and help you feel more in control of your mental health. People who have implemented this technique have reported feeling more positive and motivated. Also, these same people felt more capable of dealing with difficult situations. It’s a simple and effective way to start on the path to feeling better.
9. Find other activities that relieve stress
Finding activities that help you to relieve stress is one of the best ways to get undepressed. Whether it’s going for a walk outdoors or engaging in a creative activity like painting or drawing and meditation.
Keep in mind, there are plenty of activities that can give you a sense of relief from the negative feelings associated with depression. Taking the time and effort to find the right activities for you can make a huge difference in your mental health.
Make a list of positive activities you think will improve your day and help you feel undepressed. See a few below.
10. Practice mindfulness meditation
Mindfulness meditation can be a powerful tool for getting out of a rut of depression. Taking the time to sit quietly, and focus on your breathing, can help to create a sense of calm and peace within. Practicing mindfulness meditation can help you to better understand your emotions and can give you a more objective perspective on life.
Taking the time to be still and focus on the present moment, can give clarity and insight into how to better handle your emotions. Mindfulness meditation is an effective way to reduce stress, anxiety, and depression. If you’re interested in learning more about meditation, take a look at 11 different kinds of deep breathing exercises here.
Lastly, here are quick tips to enhance mindfulness:
- Do one thing at a time. Devote all senses to that activity.
- Take a nature break. Sit outside and experience it with all of the senses.
- Work with a therapist who offers mindfulness-based cognitive therapy.
11. Connect with nature or volunteer
Spending time in nature or volunteering is two great ways to lift your spirits and help you manage feelings of depression. Research has shown that spending time in nature can reduce stress, improve physical activity levels and help manage symptoms of depression.
Additionally, volunteering can be a great way to feel a sense of purpose and connection with others. Studies have found that people who volunteer regularly have fewer mental health issues, including depression. So, if you’re feeling down, consider taking a walk in the park or volunteering at your local community center; it could be the first step to feeling better!
12. Create a circle of trusted people to call
Creating a circle of trusted people can be an effective approach to helping you manage depression and feelings of sadness. When feeling down, it can be helpful to have someone you can reach out to, that you trust, and who will understand.
Remember, having a close friend or family member to support you when needed is invaluable to managing your mental health. These people will be there for you and be willing to lend an ear when times are tough. By doing so, you can create a safe place where you can talk through your issues and come up with solutions together. If you don’t like your current social circle, find out why and what to do here in our post.
Lastly, ask for what you need. While it might feel easiest (and safest) to isolate yourself, turning to people who support you is usually a better way to help you feel undepressed.
Remember: No one can read your mind, so they won’t know what you need unless you ask. Also, your support circle can even help you find a therapist and schedule an appointment.
13. Professional support is needed if nothing else works
If you are struggling with depression, it is important to seek professional help. Mental health professionals such as psychiatrists, psychologists, and counselors can provide the support and resources necessary to help you get back on track. While there are many things you can do on your own to improve your moods, such as exercise, journaling, and mindfulness, sometimes it is necessary to reach out for additional support.
Most importantly, professional help can provide a safe space for you to talk about your feelings, create a plan for managing depression and work towards a brighter future.
14. Keep a daily routine
Adopting a daily routine can be an incredibly effective way to help get undepressed. Now, a daily routine will give structure and meaning to your day, giving you something to focus on and look forward to. It can also help you establish healthy habits. Such as regular exercise, which can benefit your overall mental health.
In addition, having a routine can make you feel more organized and in control of your life, helping to reduce feelings of anxiety and depression. With the right daily routine in place, you can make positive steps towards feeling better and getting undepressed.
15. Push yourself to try new things
Trying new things is a great way to get out of a cycle of depression or be less depressed. Taking on new activities can provide a sense of accomplishment, joy, and a distraction from negative thinking. It can also open up new doors and help you to form new relationships and connections.
Again, trying something new can give you the motivation to keep pushing forward and may help break through depression. So if you’re feeling down, don’t be afraid to try something new!
16. Have activities to look forward to each week
One of the best ways to get out of a depressive slump is to have activities that you look forward to each week. In fact, having something to look forward to can help to break the cycle of negative thoughts and give you something to focus on.
Again, there are many activities to choose from, whether it’s joining a club, attending a yoga class, or going for a walk in nature. No matter what activity you choose, having something to anticipate each week can help you stay motivated and energized. Have one or two activities to look forward to each week.
17. Books and courses can help manage depression
Reading books and taking courses to manage depression can be a great ways to get undepressed without medications. Many people find reading self-help books can provide powerful insights into their own thought patterns. This allows them to better recognize and address the root causes of their depression.
Additionally, courses such as Cognitive Behavioral Therapy or Mindfulness-Based, can offer tips to combat symptoms of depression in a structured way. One course we think you mind find helpful is called Destroy Depression.
18. Schedule time to socialize outside the home
One of the best ways to get out of a depressed state is to make an effort to socialize outside your home. Whether it’s getting together with a friend, joining a social club, or volunteering in your community.
Again, dedicating time to connecting with others can help boost your mood and change your outlook on life. Not only will you benefit from the social interaction, but doing something meaningful for others can give you a sense of purpose and help you recognize that life has value.
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19. Research and consider different types of therapy
Research has shown that different types of therapy can be extremely beneficial in helping individuals to get undepressed. In fact, cognitive-behavioral therapy to mindfulness-based cognitive therapy, there is no shortage of options available to those looking to work through their depression.
Most importantly, taking the time to research and consider the various types of therapy available can help individuals to find the one that works best for them and give them a chance to start feeling better.
20. Take time to journal and reflect
Keeping a journal helps you keep order when your life feels depressing or like it’s in a chaotic state. When writing your thoughts down you can reveal your fears, thoughts, and feelings. Seeing all the emotions in front of you can be a very honest and a relief. Also, a good way to process feelings. Look at your journaling as a time to relax and meditate. It’s a time when you can de-stress and wind down.
21. Take depression one day at a time
Taking depression one day at a time is an effective way to fight the blues. In fact, not allowing yourself to be overwhelmed by the future can be incredibly helpful in combating depression. Also, taking it one step at a time can also help you to set achievable goals and allow yourself to make progress toward overcoming your depression.
In addition, it’s also important to remember that it’s OK to take breaks and give yourself time to rest and heal. Lastly, taking your depression one day at a time can be an effective way to start feeling better and getting back on track.
What else to get undepressed and motivated
Now, we think if you join our community or read a few more blog posts, you won’t be saying, “how to get undepressed!?” It can give you more information about how you’re feeling.
To sum up, you’ll feel more confident and prepared. Especially, when it comes to understanding what is the best way to get undepressed and motivated for your health and job.
See more resources below.