How to cope up when depression strikes

You might have watched the news about the suicide incident committed by a 15-year old actress, Julia, who is a daughter of veteran actors Nonie and Shamaine Buencamino. A very tragic event that left many of her relatives and fans in shock. 

Julia’s instagram posts days before she hanged herself suggested that she had struggled an extreme depression. A severe mental disability that will let you think that dying is the only choice to end such deep level of sadness.

Common causes of depression are: Loneliness.Lack of social support.Recent stressful life experiences.Family history of depression. Relationship problems.Financial strain.Early childhood trauma or abuse.Alcohol or drug abuse.Unemployment or underemployment.Health problems or chronic pain.

It is a psychological state that you feel emptiness, less valued individual, and you lose all your appetite to enjoy life. You lose your creativity and eventually make you tired, restless, and irritated.

I have once surpassed a very depressive experience in my life and the following helped to move on and bring myself in a good shape.

HelpGuide.Com

Exercise regularly. Regular exercise is a powerful way to fight depression in men. Not only does it boost serotonin, endorphins, and other feel-good brain chemicals, it triggers the growth of new brain cells and connections, just as antidepressants do. It also boosts self-esteem and helps to improve sleep. For maximum results, aim for 30 to 60 minutes of activity on most days.

Eat well. Eating small, well-balanced meals throughout the day will help you keep your energy up and minimize mood swings. While you may be drawn to sugary foods for the quick boost they provide, complex carbohydrates are a better choice. They'll get you going without the sugar crash. Deficiencies in B vitamins can trigger depression so take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs. Foods rich in certain omega-3 fats—such as salmon, walnuts, soybeans, and flaxseeds—can also give your mood a boost.

Get enough sleep. When you don't get enough sleep, your depression symptoms can be worse. Sleep deprivation exacerbates anger, irritability, and moodiness. Aim for somewhere between 7 to 9 hours of sleep each night.

Reduce stress. Make changes in your life to help manage and reduce stress. Too much stress exacerbates depression and puts you at risk for future depression. Set realistic goals and break them down into manageable tasks rather than burden yourself with huge objectives all at once. Figure out the things in your life that stress you out, such as work overload or unsupportive relationships, and make a plan to avoid them or minimize their impact.

Challenge negative thoughts. Make a note of every negative thought you have and what triggered it. For each negative, write down something positive. For example, “My boss hates me. He gave me this difficult report to complete” could be replaced with, “My boss must have a lot of faith in me to give me so much responsibility.”

Postpone making important decisions. If possible, avoid making life-changing decisions before your depressed mood has lifted. It’s hard for a man to be objective when suffering from depression. Discuss potential changes with someone whose opinion you trust before changing careers, moving home, or getting divorced, for example.

Don’t expect your mood to improve instantly. Feeling better takes time. You’ll likely begin to feel a little better each day. Many men recovering from depression notice improvements in sleep patterns and appetite before improvements in mood.


As parents, we need to allot time for our children to check if they are emotionally stable. We should create a culture that our kids can freely open up problems in school or with their buddies so they will be guided because depression is a silent killer.