How to Deal With Depression?

Do you feel like you have lost the spirit of life and are just dragging yourself along the course? You may be suffering from depression, and you don’t know about it. Don’t worry. You aren’t alone. According to WHO stats, it’s affecting nearly 3.8% of the global population with increasing prevalence every year. 

But that doesn’t normalize it. Depression tends to affect every domain of your life, i.e., your health, work, relationships, self-esteem, etc. 

How to deal with depression? The answer to this question lies in understanding the clear picture of depression. Here at Saalvio, we address the mental health issues from the very roots and present the workable solutions accordingly.

Understanding Depression

WHO defines depression as a common mental health condition characterized by a low mood or loss of pleasure or interest in activities for long periods of time.

Unlike the everyday mood fluctuations, depressive episodes present with signs and symptoms that last most of the day, nearly every day, for at least two weeks. However, to get a sure diagnosis, it’s important to consult a psychotherapist, or you can take the PHQ-9 test, which is totally free. 

Dealing With Depression: Why Is It Important?

Depression itself is a hard battle, but leaving it unaddressed due to the public stereotypes and negative perceptions makes it even worse. It’s important to understand that depression isn’t personal failure or a sign of weakness. It’s a serious medical illness that, just like other ailments, needs to be treated. 

Practical Ways to Deal With Depression

Dealing with depression isn’t a weekly or fortnightly thing. It’s a constant journey of trial and error, a progress made step-by-step. Here are three main approaches that can be taken individually or combined based on the severity of the disease;

• Self-help therapy
• Psychotherapy

Self-Help Therapy: How to Deal With Depression Naturally?

Self-help routine combined with psychotherapy has been proven to be the most effective approach for mild to moderate depression. 

Stay Connected

I know it’s difficult to gather motivation to break the self-built shell, but here are some smart ways to socialize that you can do right away;

• Be useful to others (no huge efforts, just little kind acts).
• Physical conversations, or at least phone calls, with your loved ones
• Surround yourself with an uplifting circle of friends

Lifestyle Changes

• Exercising for 20 to 30 minutes daily kills negative thoughts and enhances your focus. Even a small walk can work.
• Eating high-carb or junk food feeds depression. Avoid using food as a coping mechanism for depression (eating too much or too less). Eat clean and cut down on alcohol consumption. 
• Depression greatly affects your sleep pattern. Try to get a consistent 7 to 9 hours of nighttime sleep.
• Stay hydrated

Be Gentle on Yourself

Depression usually stems from unaccomplished goals that bring you a sense of failure and guilt. Set manageable and workable goals. Do things that you used to enjoy.

Self-Help Tools by Saalvio

Saalvio helps you start slowly with effective and easy-to-use self-help tools.

• Mindful journaling prompts
• Mood tracking app
• ThriveAI chatbot
• Meditation guides 
• Videos and PDF manuals on depression education

Psychotherapy 

If the depression doesn’t improve with self-care strategies or you get suicidal thoughts, it’s high time to get professional help. Psychotherapy is of various types.

• Cognitive behavioural therapy (CBT) is the most widely used.
• Interpersonal therapy
• Dialectical behavioural therapy 
• Psychodynamic therapy

How Can Saalvio Help You?

At Saalvio, we offer customized one-on-one online therapy sessions. Our therapists address your issues with empathy, research-backed strategies and results showing tools. Here is step-by-step procedure;

• Book a consultation
• Get matched with a psychotherapist online
• Choose an audio or video session as per your preference
• Access recovery tools in between sessions

The Bottom Line

To deal with depression is a painful struggle. But listen; you are stronger than you think. Walk through it and defeat it!