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Depression is a feeling of hopelessness and chronic sadness which is persistent for more than 3 months. The symptoms of chronic depression are losing interest in normal activities, feeling low all the time, lack of sleep or sleeping too much. These feelings may last for years intruding on your work, relationships, and daily activities. People with chronic depression don’t know what Happiness is or the circumstances and the inner feelings they have, have made them forget what Happiness is…

Is there a cure for chronic Depression?

Yes, with proper treatment chronic depression can be treated. The severity of the depression decides whether one needs to take the medicines or not. But along with medicines, talk therapy is a must. Without talk therapy, perhaps there won’t be any change in the emotional and behavioral symptoms. Medicines will help in balancing the chemical issues in the brain.

What can you do to get out of Depression?

Balanced diet: Healthy diet with vegetables, the proper amount of protein, milk products, dry fruits need to be consumed. When you eat right and less of junk your mood levels get automatically right. In case you are binging or overeating, reduce the amount of food you eat.

Exercise: Any form of exercise helps to release good hormones, makes you feel good.  You may not have that motivation which is needed. Even if you have, you may not still feel like doing so. Make a conscious effort to exercise at a certain hour and at a stipulated time.

Sleep: If you are having an erratic sleep schedule, try to keep your sleep schedules normal. Sleep only during night hours and ensure you sleep at a certain time daily.

Routine: As stated earlier, set up a routine for yourself. Get yourself engaged in activities you love. Even when you don’t feel like waking up from your bed, stick to the timetable you have set.

Set up your goals: When you set goals to give it a deadline and work to achieve your deadline. This will ensure you are out of the gloomy thoughts. When you have an aim to achieve and a will to get over depression one would try to overcome the weird feeling.

Get enough sunlight: Go and grab a daily source of vitamin K at around 9.30 am. Try to keep your rooms well lit. Do not sit in darkness.

Smile: Be around people who make you smile and have the potential to deal with your chronic sadness and help you to come out of it. Laughter and smile come from within. There should not be an effort while doing so.

Work on the core issues: If you have been through a traumatic past that is still bothering you and that issue is the reason for depression, address the issue by taking the help of your friends, family, and counselor.

Work on negative thoughts: If you have gone through a bad phase/event and you are having negative thoughts or repetitive images of the same event, you need to take the help of a counselor to challenge the negative thoughts.

Never hesitate to take the help of a psychologist to overcome depression. Let your psychologist analyze the severity of depression. You can get over chronic depression with or without medication however talk therapy is necessary.

To know more about Mentriq, click here.

All images by Pixabay.

Sleep and productivity go hand in hand. If the person is unable to sleep at night, there is a rapid decrease in productivity at work. Sleep recharges a person’s mind and increases energy levels. A good sleep helps the person to be more active and productive.

But, if a person isn’t able to get a good night’s sleep then they face a lot of problems. Due to workload or stress, there are disturbances in a person’s sleep cycle. Constant engagement in work can also lead to loss of sleep. This can lead to workplace conflicts and depression.

Hence, below are few tips to sleep better after work:

Keep a Schedule:

Due to work, the person is unable to sleep. Constant change in time to sleep disturbs the body and mind. Hence, it’s important to keep a schedule. There should be a specific time for you every day to fall asleep and wake up. Also, it’s very important to adhere to the schedule.

No Caffeine:

Caffeine doesn’t help in work productivity. If you are having trouble falling asleep then it’s best to avoid caffeine. Caffeine helps your mind work faster, hence it becomes a stimulant. Thus, intake of caffeine makes you more active rather than sleepy.

Exercise:

The best way to tire out your body is to exercise. When the body is tired, it is easier for anyone to fall asleep. But, make sure you are not working before going to bed. Working-out before going to bed will over-stimulate the brain. This might cause more trouble in sleeping.

The Environment:

It’s important to keep the environment comfortable. A bedroom should usually comprise of very dim lights, so when the lights go off it should be dark. A ray of light will cause the brain to stimulate. Hence, it is important to keep the environment as sleep-conducive. Also, you can add a white noise in your room if there is too much noise from outside. White noise helps the mind to relax.

Don’t Work in Bed:

Your bedroom and bed should be a place to relax. If you bring your work to your bed then the work stress also comes to bed. Hence, it is important to keep segregation between your work and rest. The bed should only be used for sleeping and resting.

No Gadgets:

Avoid using gadgets in your bed. It is advisable that you should switch off your phone, laptop or your tablet. The light emitted by these devices interrupts sleep. The lights constantly bombard our mind and hence making it difficult to fall asleep.

Avoid Bringing Work:

As mentioned earlier, it is best not to bring your work at home. Bringing work at home means bringing your stress at home. Thus, by not bringing your work at home, you are converting your house in a stress-free environment.

If you constantly have trouble sleeping, the above tips can help you sleep better. But, if the problem still continues, then it is advisable that you visit a professional.