Depression Archives — NIMBLE FOUNDATION BLOG

Taming the Storm: Comprehensive Anger Control

1) What is Anger?

Anger is an emotional state characterized by feelings of intense displeasure, frustration, or hostility. It can vary in intensity from mild irritation to intense rage. Anger is a natural response to perceived threats, injustice, or unmet needs and can be triggered by various external and internal factors.

Key aspects of anger include:

Emotional Response: Anger is primarily an emotional reaction that arises in response to a perceived wrong or injustice. This can be due to external events (e.g., being insulted or treated unfairly) or internal factors (e.g., frustration from unmet expectations).
Physiological Changes: When a person experiences anger, their body undergoes physiological changes. This includes an increased heart rate, elevated blood pressure, and a surge of adrenaline. These changes prepare the body for a “fight or flight” response.
Behavioral Expressions: Anger can manifest in various behaviors, such as shouting, physical aggression, or passive-aggressive actions. The way individuals express anger can be influenced by their personality, cultural background, and coping mechanisms.
Cognitive Component: Anger is often accompanied by specific thoughts and beliefs. For example, a person might think, “This is unfair” or “I can’t stand this.” These cognitive processes can fuel the emotional intensity of anger.
Potential Consequences: While anger can be a motivating force for addressing problems and injustices, it can also lead to negative outcomes if not managed properly. Chronic anger can harm relationships, impair judgment, and negatively impact physical and mental health.
Management and Regulation: Learning to manage and regulate anger is crucial. This can involve strategies such as deep breathing, physical exercise, seeking social support, and developing problem-solving skills. In some cases, professional help from a therapist or counselor may be necessary.

2) Why we get angry?

Anger is a natural and complex emotion that arises for various reasons. Here are some key factors that contribute to why we get angry:

Biological Factors:

Fight-or-Flight Response: Anger can be part of the body’s natural response to threats. When we perceive a threat, our body releases hormones like adrenaline, preparing us to either confront or flee from the danger.
Brain Structure and Function: Certain areas of the brain, such as the amygdala, play a significant role in processing emotions like anger. Neurotransmitters and hormonal imbalances can also influence how easily we become angry.

Psychological Factors:

Perceived Injustice: Feeling wronged or unfairly treated can trigger anger. This sense of injustice can be personal (e.g., someone insults you) or societal (e.g., seeing social inequality).
Frustration: When our goals are blocked or we experience repeated failures, frustration can lead to anger.
Stress: High levels of stress can reduce our ability to cope with situations calmly, making us more prone to anger.

Social and Environmental Factors:

Learned Behavior: Observing and mimicking the behavior of others, especially during childhood, can influence how we express anger. If we see family members or peers reacting angrily, we may adopt similar responses.
Cultural Norms: Different cultures have varying norms about expressing anger. Some cultures may condone open expressions of anger, while others might encourage suppression of the emotion.

Cognitive Factors:

Interpretation and Perception: How we interpret events and situations can affect our emotional responses. Misunderstandings or negative assumptions about others’ intentions can lead to anger.
Expectations: When reality doesn’t match our expectations, we may feel disappointed and angry. For example, expecting others to behave in a certain way and experiencing the opposite can be frustrating.

Situational Factors:

Provocation: Direct provocation, such as insults, threats, or physical aggression, can trigger anger.

3) What Happens when we get angry?

When we get angry, our bodies and minds undergo a series of changes, driven primarily by the “fight or flight” response. Here’s a breakdown of what happens:

Physiological Responses
Adrenaline Release:
The adrenal glands release adrenaline and other stress hormones like cortisol.
This leads to an increase in heart rate, blood pressure, and energy supplies.

Increased Heart Rate and Blood Pressure:
Blood flow increases to major muscle groups, preparing the body for physical exertion.
Respiratory Changes:
Breathing rate increases to provide more oxygen to the muscles.
Muscle Tension:
Muscles tighten up, preparing for a potential physical reaction.
Skin Reactions:
Sweating may increase to cool the body down in preparation for physical activity.
Skin may flush due to increased blood flow.
Psychological and Cognitive Changes
Emotional Intensity:
Emotions become more intense, and there is a strong feeling of displeasure or hostility.
Cognitive Changes:
Thoughts may become focused on the source of anger.
Judgement may become impaired, leading to impulsive or aggressive behavior.

Narrowed Attention:
The mind focuses on the perceived threat or cause of anger, often to the exclusion of other thoughts or considerations.
Behavioral Responses
Facial Expressions:
Facial expressions change, often showing a furrowed brow, clenched jaw, or flared nostrils.
Body Language:
Body language becomes more aggressive, such as clenched fists, tense posture, or pacing.
Verbal Reactions:
Speech may become louder, faster, and more intense. There may be an urge to shout or use aggressive language.
Biological Mechanisms
Hypothalamus Activation:
The hypothalamus activates the pituitary gland, which in turn signals the adrenal glands.
Sympathetic Nervous System Activation:
This part of the nervous system prepares the body for the ‘fight or flight’ response.
Amygdala Activation:
The amygdala, a part of the brain involved in emotional processing, signals the hypothalamus when it perceives a threat.
Consequences and Health Implications
Short-Term Effects:
Increased alertness and readiness to respond to threats.
Potential for immediate physical action.
Long-Term Effects:
Chronic anger can lead to long-term health issues such as hypertension, heart disease, and weakened immune response.
It can also affect mental health, leading to anxiety, depression, and relationship problems.

4) How to manage stress & control anger?

Managing stress and controlling anger can significantly improve your mental and physical well-being. Here are some strategies to help you handle both effectively:

Stress Management
Identify Stressors:
Keep a journal to note down situations that cause stress and how you react to them. Understanding your triggers can help you develop strategies to manage them.

Practice Mindfulness and Meditation:
Engage in mindfulness practices such as meditation, yoga, or deep-breathing exercises. These techniques can help you stay present and calm.

Exercise Regularly:
Physical activity releases endorphins, which are natural stress relievers. Aim for at least 30 minutes of moderate exercise most days of the week.

Maintain a Healthy Lifestyle:
Eat a balanced diet, get enough sleep, and avoid excessive consumption of caffeine and alcohol. A healthy body can handle stress better.

Time Management:
Prioritize your tasks and break them into manageable chunks. Use tools like to-do lists and calendars to stay organized.

Social Support:

Stay connected with friends and family. Sharing your feelings with trusted people can provide comfort and support.

Take Breaks:
Regular breaks during work or stressful activities can help you recharge. Engage in activities you enjoy during these breaks.

Seek Professional Help:
If stress becomes overwhelming, consider talking to a counselor or therapist who can offer guidance and support.

Anger Control
Recognize Early Signs:
Notice physical signs of anger, such as a racing heart or clenched fists, and take steps to calm down before the anger escalates.

Pause Before Reacting:
Take a few deep breaths, count to ten, or step away from the situation to give yourself time to think before responding.

Use Relaxation Techniques:
Practice deep breathing, progressive muscle relaxation, or visualization techniques to calm your mind and body.

Communicate Effectively:
Express your feelings calmly and assertively without becoming confrontational. Use “I” statements to describe how you feel and what you need.

Exercise Regularly:
Physical activity can help reduce stress and anger. Engage in activities like walking, jogging, or team sports to release pent-up energy.

Problem-Solving:
Identify solutions to the issues that are causing your anger. Focus on what you can control and take steps to address the problem.

Change Your Thinking:
Challenge negative thoughts and replace them with more rational, positive ones. Avoid words like “never” or “always” that can exaggerate the situation.
Practice Forgiveness: Holding onto grudges can fuel anger. Practice forgiveness and let go of resentment to free yourself from negative emotions.

Thanks for reading.

How to Overcome Negative Thoughts?

1) What are Negative Thoughts?

Negative thoughts are mental patterns characterized by pessimism, self-criticism, fear, and doubt. These thoughts often focus on perceived failures, threats, and adverse outcomes. They can manifest in various ways, affecting emotions, behaviors, and overall mental health. Here are some common types and characteristics of negative thoughts:

Types of Negative Thoughts
Self-Criticism:
Thoughts that involve harsh judgment of oneself, often focusing on perceived flaws and inadequacies.
Examples: “I’m not good enough,” “I always mess things up.”

Catastrophizing:
Anticipating the worst possible outcome in any given situation.
Examples: “If I make a mistake, I’ll get fired,” “This headache must be something serious.”

Overgeneralization:
Making broad, negative conclusions based on a single event.
Examples: “I failed this exam, so I’ll fail all my exams,” “I had a bad date, so I’ll never find love.”

Black-and-White Thinking:
Viewing situations in extremes without recognizing the middle ground.
Examples: “If I’m not perfect, I’m a total failure,” “People are either with me or against me.”

Mind Reading:
Assuming you know what others are thinking, often in a negative context. Examples: “She must think I’m an idiot,” “He doesn’t like me.”

Fortune Telling:
Predicting negative outcomes without evidence.
Examples: “I just know I’m going to have a terrible time,” “This project will be a disaster.”

Labeling:
Assigning a fixed, negative label to oneself or others.
Examples: “I’m a loser,” “He’s a jerk.”

2) What are the causes of Negative Thoughts?

Negative thoughts can arise from a variety of sources, including psychological, environmental, and physiological factors. Here are some common causes:

Stress and Anxiety: High levels of stress and anxiety can lead to persistent negative thinking. When under stress, the brain tends to focus on potential threats and problems, which can result in a cycle of negative thoughts.

Depression: Depression is often characterized by pervasive negative thinking. Individuals with depression may experience feelings of hopelessness, worthlessness, and pessimism.

Trauma and Past Experiences: Traumatic experiences or unresolved emotional issues from the past can contribute to negative thought patterns. These thoughts can be triggered by reminders of the past events or by current stressors.

Cognitive Distortions: Cognitive distortions are irrational or biased ways of thinking that can perpetuate negative thoughts. Examples include catastrophizing (expecting the worst outcome), overgeneralization (believing that a single negative event will happen again and again), and black-and-white thinking (seeing things in extremes, without recognizing any middle ground).

Negative Self-Talk: Habitual negative self-talk, where one criticizes or demeans oneself, can reinforce negative thoughts. This can be a result of low self-esteem or self-worth.

3) What habits lead to the causes of Negative Thoughts?

Negative thoughts can stem from a variety of habits and patterns. Here are some key habits that often contribute to the development and persistence of negative thoughts:

Rumination: Continuously dwelling on negative experiences or thoughts can reinforce negative thinking patterns. This habit involves repeatedly thinking about the same distressing situation without actively seeking solutions.

Catastrophizing: Imagining the worst possible outcome in any given situation can lead to unnecessary anxiety and negative thoughts. This habit exaggerates the potential for disaster and failure.

Perfectionism: Setting unrealistically high standards and being overly critical of oneself when those standards aren’t met can lead to a constant sense of failure and negative self-evaluation.

All-or-Nothing Thinking: Viewing situations in black-and-white terms, where anything less than perfect is seen as a complete failure, can contribute to a negative mindset.

Overgeneralization: Making broad negative conclusions based on a single event or a few pieces of evidence can lead to an overarching negative worldview.

Mind Reading: Assuming that others are thinking negatively about you without any real evidence can foster a sense of paranoia and negativity.

4) How to Overcome Negative Thoughts?

Overcoming negative thoughts can be challenging, but with practice and the right strategies, you can develop a more positive mindset. Here are some effective techniques to help you overcome negative thoughts:

1. Identify Negative Thoughts

Awareness: Pay attention to your thoughts and recognize when they turn negative.

Thought Journaling: Write down your negative thoughts to understand patterns and triggers.

2. Challenge Negative Thoughts

Question Their Validity: Ask yourself if these thoughts are based on facts or assumptions.

Evidence Analysis: Look for evidence that supports or contradicts your negative thoughts.

3. Reframe Your Thoughts

Positive Spin: Try to reframe negative thoughts into positive or neutral ones.

Gratitude Practice: Focus on what you are grateful for to shift your mindset.

4. Practice Mindfulness and Meditation

Mindfulness: Stay present and fully engage with the current moment, reducing the impact of negative thoughts.

Meditation: Regular meditation can help calm your mind and reduce negative thinking patterns.

Thanks for reading.

How to overcome depression which does not allow you to live your life?

How to overcome depression?

What is depression? Often, a demanding situation creates a confusion. It causes mental stress, physical stress and also psychological stress. When a person is not able to cope up with the stress created by these difficult situations he or she falls into depression. It is a state when the person the starts feeling that there is no way out for them. Life appears to be difficult and spirit of hopelessness prevails. In such circumstances the person becomes a pessimist and feels that there is no solution to their problems. In such a hopeless situation the victim finds that life is the absolutely meaningless. In extreme cases the victim also thinks of ending the life by committing a suicide.

1. What are the physical symptoms of such a state?

The person does not feel like eating anything. Appetite is totally lost. Even if the victim was fond of eating or a foodie, they will no longer like to eat anything. The interest of food is lost because of the depression.The second indication is that the person keeps on brooding on the same spot again and again. The mind does notwork creatively anymore. Old problems appear to be very large and solutions not to be seen. Even if the victim was fond of music, in the state of depression he or she will not like to listen to music ,State of hopelessness becomes a sea of trouble and it is difficult to come out of it.

2.Once, we understand the state of depression or what is depression, it is necessary to find out the reasons.

Each person may have different reasons. Some of them maybe common but in order to work out the solution, it is necessary to understand the specific reasons which have pushed the victim into depression. For students, it could be classroom difficulties, something that has happened in the school, in the class or among peers. The peer pressure takes its toll and often creates an unwanted and undesirable pressure. Likewise, for an executive, it can be a boardroom pressure. If a person knows something but he is not able to explain for whatever reasons, he comes under pressure. Some people are able to adjust to these situations or to difficult people, while others are not able to do so. Further, pressure can also be caused by inadequate social interaction. If there is not sufficient trust among the spouses and each tries to hide certain things even that can create a pressure.

3.Studies have revealed that US is the most depressed country.

She is followed by Columbia, Ukraine, Netherlands and France. Survey reveals that rich are more depressed than the poor. Events of life are important to create an impact on the psyche of a person. While there are less variations in the life of the poor the same can be alarming among the people who are opulent.Further, depression can also be caused due to some infirmities in the personality. Some people are over emotional. They may also be negative thinkers. The negative attitude of a person surely takes him towards depression. It is necessary, therefore to ensure that the attitude of a person is appropriate to correct the shortcoming.

4. Depression can also be a serious medical problem.

The person who continuously worries also finds the life a burden. His hopes are Diminished. His desire to do something creative dies out. Not able to do anything imaginative, the person feels useless and therefore the depression aggravates.

5. Finally, we must talk about how to come out of depression.

The first important thing is that one must maintain a proper regime of exercise. Exercise helps. Next in importance is sleep.One need to sleep 7 to 8 hours daily. If one does not go to gym or have any kind of rigorous exercise, just a morning walk for about half an hour is also found very useful.It is also necessary to he eat healthy food. Junk food or fried and spicy food create indigestion which in turn reflects in ones energy level. It also reduces mental alertness. The healthy food includes lot of fiber. It is found in fruits and vegetables. One needs to take a lot of salad along with the cereals.

6. Keeping a aloof and being lonely

Can be another cause for depression. Man is a social animal and it is necessary that we should mingle with others. When we interact with others we exchange ideas which makes moments interesting. On the other side if you remain alone, you keep on brooding which does not create any imaginative environment. And finally one can gain strength of character by reading the books of the great leaders. Abraham Lincoln the most respect of U.S president is a great example. He failed in business, public life, lost his beloved in young age ,did become a mental

wreck but came out as a winner due to his resilience and positive altitude. so we must be resilient. These and such other examples are enough to convince us that we ourselves are not too bad. The self esteem which might have gone down returns because there is a ray of hope.

Thanks for reading!

How to strengthen your Emotional Intelligence?

8 Incredible Ways to Increase your Self- awareness and Develop Courage!

Self awareness helps you understand your personality, values, and deepest desires. Additionally, learning more about yourself helps you create your best life and make positive changes to improve your weaknesses. Being self aware boosts your emotional intelligence, so it’s a valuable trait that might help you relate to others. Raise yourself awareness and develop Emotional Intelligence by learning about yourself, building and getting feedback from others

1. Rank your top 5-10 priorities so you know what’s important to you.

Make a list of the things you most value in life, such as your family. Then, choose 5-10 items on your list that are most valuable to you. Rank them in order of importance, with 1 being your top priority. This helps you understand what’s truly important to you. The process gives you a confidence that nothing important will be missed out by you. In turn it increases your courage.

2. Identify your strengths and weaknesses.

Knowing your strengths and weaknesses helps you understand yourself so you can live your best life. Discover your strengths by assessing your knowledge, skills, and traits. Additionally, think of 3-5 times when you felt most successful in life. Then, make a list of areas where you want to improve to find your weaknesses. Start working on mitigating or eradicating your weaknesses. This is another step which will make you strong.

3. Write about your feelings and experiences in a journal.

Journaling helps you better understand your thoughts and emotions. Set a goal to write in your journal every day, even if you just write a little. Discuss what’s happening in your life and how you feel. Then, review what you’ve written to help you self-reflect. No daily experiences will surely help you to understand that how you should go about improving yourself in dealing with the day today problems. Understandably this develops your courage.

4. Allow yourself to feel your emotions so they pass.

Part of self awareness is being able to understand your emotions. Acknowledge how you’re feeling and give yourself permission to experience the emotion. This allows your feelings to pass. Don’t ever press any emotions. This is particularly so for feeling of sadness and remorse. You must remind yourself that these unwanted feelings are not going to help you in anyway. If you’re not going to hell why let them remain with you. Threw them out.

5. Determine what triggers you emotionally to understand yourself.

Think about the times you’ve gotten really upset in the past. Then, identify what was happening in that moment. This is an emotional trigger that you have. Knowing your triggers helps you better manage your emotional reactions to them. It’s important for you to understand your emotional characteristics. Do you have fear of failures? Or that of criticism. Remember failure is a part of success. No criticism is valid. Don’t worry what other people say but keep on improving yourself day after day.

6. Meditate for at least 10 minutes a day for a clear mind.

Daily meditation helps you calm your mind so you can think better. Additionally, it helps you stay relaxed so you’re better able to control your emotions. For a simple meditation, sit in a comfortable position and close your eyes. Then, focus on your breath. It has been scientifically proved that meditation has helped many people to overcome even the depressions. What meditation does this to cleans your mind and remove the clutter. The problems are resolved easier. Meditation surely gives you internal strength.

7. Ask people whose opinions you value to give you feedback.

Identify people in your life who you think will give you an honest, constructive evaluation of yourself. Then, ask them to tell you how they perceive you, what they think your strengths are, and how you can improve. Collect their feedback and review it to better understand yourself. Getting feedback from people whom you can trust is very helpful in developing your personality and enhancing your courage. While never depend on unsolicited advice because a free advice is often more expensive. But when you are asking feedback and also requesting them to be frank in their assessment, it’s going to be very helpful as this is other people’s perception about you. This process also makes you emotionally strong.

8. Pay attention to how others react to you.

Watch other people’s body language when they’re around you. Notice if they appear comfortable and approach you with ease or if they keep their distance or close them self off. Look for trends in how people act around you to get an idea about how you’re perceived. This is an effort to continuously improve yourself. You keep on noticing how people react to your conduct, to your speech, to your body language in to your actions; the process is enlightening and gives you immense knowledge to enhance your personality and become more courageous.

Thanks for reading.

How to deal with Depression by understanding its symptoms, causes & remedies?

What is depression? Often, a demanding situation creates confusion. It causes mental stress, physical stress and also psychological stress. When a person is not able to cope up with the stress created by these difficult situations he or she falls into depression. It is a state when the person the starts feeling that there is no way out for them. Life appears to be difficult and spirit of hopelessness prevails. In such circumstances the person becomes a pessimist and feels that there is no solution to their problems. In such a hopeless situation the victim finds that life is the absolutely meaningless. In extreme cases the victim also thinks of ending the life by committing a suicide.

SYMPTOMS OF DEPRESSION

1. Swinging, irresponsible & unexpected moods

The mood of the person remains changing. Sometimes he or she is very sad. At other times they become very aggressive. They also tend to become very irritable. Even normal criticism or advice by elders is thwarted recklessly. They remain very unsettled and are mostly at a loss to know what they are and what they want to do.

2. Behavioural changes

Even the person who has been conducting himself for herself very elegantly becomes rude and irrational. The normal curtesy too is lost when the person is depressed. The victims of the disease lose the track of how to conduct themselves appropriately at all places. Their behaviour leads to spoiling of relations with their friends relatives and peers.

3. Sleep disorders

The person who is suffering from depression is not able to sleep properly. Sometimes they are not able to sleep at all. At other times they keep on remaining in the bed but do not try to get sleep. Insomnia sets in and they have trouble time during night. At times they tend to get up and down for long hours. Irregular and disturbed sleep does not allow them to get up fresh in the morning. It further disturbs them during the following day.

4. Loosing appetite is another indication

The person does not feel like eating anything. Appetite is totally lost. Even if the victim was fond of eating or a foodie, they will no longer like to eat anything. The interest of food is lost because of the depression.

5. Overthinking aggravates the problems

Another indication is that the person keeps on brooding on the same spot again and again. The mind does not work creatively anymore. Old problems appear to be very large and solutions not to be seen. Even if the victim was fond of music, in the state of depression he or she will not like to listen to music anymore. State of hopelessness becomes a sea of trouble and it is difficult to come out of it. The person who continuously worries also finds the life a burden. His hopes are Diminished. His desire to do something creative dies out. Not able to do anything imaginative, the person feels useless and therefore the depression aggravates.

6. Keeping aloof and being lonely

Keeping aloof can be another cause for depression. Man is a social animal and it is necessary that we should mingle with others. When we interact with others we exchange ideas which makes moments interesting. On the other side if you remain alone, you keep on brooding which does not create any imaginative environment. And finally one can gain strength of character by reading the books of the great leaders. Abraham Lincoln the most respect of U.S president is a great example. He failed in business, public life, lost his beloved in young age, did become a mental

wreck but came out as a winner due to his resilience and positive altitude. so we must be resilient. These and such other examples are enough to convince us that we ourselves are not too bad and have great possibilities. Self-esteem which might have gone down returns with the ray of hope.

Having known the symptoms, the next important step is to find out the reasons.

Each person may have different reasons. Some of them maybe common but in order to work out the solution, it is necessary to understand the specific reasons which have pushed the victim into depression. For students, it could be classroom difficulties, something that has happened in the school, in the class or among peers. The peer pressure takes its toll and often creates an unwanted and undesirable pressure. Likewise, for an executive, it can be a boardroom pressure. If a person knows something but he is not able to explain for whatever reasons, he comes under pressure. Some people are able to adjust to these situations or to difficult people, while others are not able to do so. Further, pressure can also be caused by inadequate social interaction. If there is not sufficient trust among the spouses and each tries to hide certain things even that can create a pressure.

Studies have revealed that US is the most depressed country.

She is followed by Columbia, Ukraine, Netherlands and France. Survey reveals that rich are more depressed than the poor. Events of life are important to create an impact on the psyche of a person. While there are fewer variations in the life of the poor the same can be alarming among the people who are opulent. Further, depression can also be caused due to some infirmities in the personality. Some people are over emotional. They may also be negative thinkers. The negative attitude of a person surely takes him towards depression. It is necessary, therefore to ensure that the attitude of a person is appropriate to correct the shortcoming.

Finally, we must talk about how to come out of depression.

The first important thing is that one must maintain a proper regime of exercise. Exercise helps. Next in importance is sleep. One need to sleep 7 to 8 hours daily. If one does not go to gym or have any kind of rigorous exercise, just a morning walk for about half an hour is also found very useful. It is also necessary to he eat healthy food. Junk food or fried and spicy food creates indigestion which in turn reflects in one’s energy level. It also reduces mental alertness. The healthy food includes lot of fiber. It is found in fruits and vegetables. One needs to take a lot of salad along with the cereals.

Seven Proven Techniques about how to come out of Deep Sadness?

Often, we find that we become sad due to some small reason. It could be anything which happened not as we had visualized. It could be erroneous behavior of somebody we relied on and things like that. But sadness never helps us. It further aggravates the problem. We lose time. We lose energy too. When we are sad, we do not feel like doing something which will be self-satisfying. In fact we would not like to work on any project where application of mind and some physical efforts are required. So what should we do? In any case we should try to conquer the malady and come out of it. But how can we do that? I am giving below some such actions which have proved to be very useful if you suffer from the state of sadness.

1. Practice mindfulness

Mindfulness is focusing on the present. When we are sad and when we know that sadness is not going to help we should encourage ourselves to do something creative. No doubt mindfulness is difficult. But with practice it can become a matter of habit. It will have multiple advantages. You become a better manager of time. You will understand that sadness is sheer wastage of time which can be better utilized by doing something which you love. Time is better utilized in doing something creative.

2. Learn to forgive others and also yourself.

Oftentimes, it is observed that primary reason of becoming sad is our observation that we have not lived up to the demand of the situation and/or occasion. We have not carried out our duty the way it should have been done. Thus we tend to become sad because of our own mistakes. At such times, you need to realize that it is not abnormal. People at all levels make mistakes. Try to think if you have met anybody who doesn’t make mistakes; you will find none. Thus, there is no reason to be upset with you. Forgive yourself and move on. Sadness can also occur when we are betrayed by some of colleague, family member, social associate etc. But in reality people are always more concerned with their own interest. Therefore it is not something uncommon when there is a clash of interest they will not bother about our expectation from them even if they had promised to do. But, as you must forgive yourself, you need to forgive them as well. This will surely bring peace.

3. Start doing some exercise.

Exercise takes away your attention away from the current sadness. You start to focus on doing something which requires energy as well as application of mind. Survey reveals that this type of distraction is very valuable to conquer sadness. You don’t have to run a marathon. You can simply go for a walk but in a lively place. If you are a member of a club and it is within your reach then go to the club and enjoy the company of your friends or even other people who are not very close to you. It will change your mood. The change in atmosphere will also help.

4. Ward of negative self-talk

It has been observed that when you are sad you start thinking of the past when you were in similar state. This has, unfortunately, a snowballing effect. You must remind yourself that you have to deliberately come out of undesirable state. It is your interest not to remain in that state. It will definitely require your initiative determination and action. Not easy! But with practice it becomes achievable.

5. Try to be in company of happy people

It’s a good habit to remain in the company of happy people. You should choose your friends. You can surely avoid company of people who are themselves morose, who are feeling that they are undergoing some kind of depression. Such people will only aggravate the problem. Even if you are doing good some problems are bound to be there. In company of positive people, you look at the situation as a part of life. You will not see your problems in the magnifying glass. Thus, it’s best to be in company of happy people. Besides, when you are in the state of sadness, try to find someone to whom you can talk and who generally makes of sadness.

Thanks for reading

How to overcome depression?

What is depression? Often, a demanding situation creates a confusion. It causes mental stress, physical stress and also psychological stress. When a person is not able to cope up with the stress created by these difficult situations he or she falls into depression. It is a state when the person the starts feeling that there is no way out for them. Life appears to be difficult and spirit of hopelessness prevails. In such circumstances the person becomes a pessimist and feels that there is no solution to their problems. In such a hopeless situation the victim finds that life is the absolutely meaningless. In extreme cases the victim also thinks of ending the life by committing a suicide.

What are the physical symptoms of such a state?

The person does not feel like eating anything. Appetite is totally lost. Even if the victim was fond of eating or a foodie, they will no longer like to eat anything. The interest of food is lost because of the depression.The second indication is that the person keeps on brooding on the same spot again and again. The mind does notwork creatively anymore. Old problems appear to be very large and solutions not to be seen. Even if the victim was fond of music, in the state of depression he or she will not like to listen to music ,State of hopelessness becomes a sea of trouble and it is difficult to come out of it.

2.Once, we understand the state of depression or what is depression, it is necessary to find out the reasons.

Each person may have different reasons. Some of them maybe common but in order to work out the solution, it is necessary to understand the specific reasons which have pushed the victim into depression. For students, it could be classroom difficulties, something that has happened in the school, in the class or among peers. The peer pressure takes its toll and often creates an unwanted and undesirable pressure. Likewise, for an executive, it can be a boardroom pressure. If a person knows something but he is not able to explain for whatever reasons, he comes under pressure. Some people are able to adjust to these situations or to difficult people, while others are not able to do so. Further, pressure can also be caused by inadequate social interaction. If there is not sufficient trust among the spouses and each tries to hide certain things even that can create a pressure.

3.Studies have revealed that US is the most depressed country.

She is followed by Columbia, Ukraine, Netherlands and France. Survey reveals that rich are more depressed than the poor. Events of life are important to create an impact on the psyche of a person. While there are less variations in the life of the poor the same can be alarming among the people who are opulent.Further, depression can also be caused due to some infirmities in the personality. Some people are over emotional. They may also be negative thinkers. The negative attitude of a person surely takes him towards depression. It is necessary, therefore to ensure that the attitude of a person is appropriate to correct the shortcoming.

Depression can also be a serious medical problem.

The person who continuously worries also finds the life a burden. His hopes are Diminished. His desire to do something creative dies out. Not able to do anything imaginative, the person feels useless and therefore the depression aggravates.

Finally, we must talk about how to come out of depression.

The first important thing is that one must maintain a proper regime of exercise. Exercise helps. Next in importance is sleep.One need to sleep 7 to 8 hours daily. If one does not go to gym or have any kind of rigorous exercise, just a morning walk for about half an hour is also found very useful.It is also necessary to he eat healthy food. Junk food or fried and spicy food create indigestion which in turn reflects in ones energy level. It also reduces mental alertness. The healthy food includes lot of fiber. It is found in fruits and vegetables. One needs to take a lot of salad along with the cereals.

Keeping a aloof and being lonely

Can be another cause for depression. Man is a social animal and it is necessary that we should mingle with others. When we interact with others we exchange ideas which makes moments interesting. On the other side if you remain alone, you keep on brooding which does not create any imaginative environment. And finally one can gain strength of character by reading the books of the great leaders. Abraham Lincoln the most respect of U.S president is a great example. He failed in business, public life, lost his beloved in young age ,did become a mental

wreck but came out as a winner due to his resilience and positive altitude. so we must be resilient. These and such other examples are enough to convince us that we ourselves are not too bad. The self esteem which might have gone down returns because there is a ray of hope.