HOW TO OVERCOME DEPRESSION

Are you experiencing depression now? If yes, para sayo itong blog ko na ito.  If not as of this moment, para sayo din to for you to be prepare.

Alam naman nating lahat na bawat tao ay dumaranas talaga ng depression in some point of their life, yun iba matagal nila dinadala ito yun iba madali lang depende kung ano yun reason ng depression nila.  In this point of our life na dumadanas tayo ng depression may mga ilan tao na di nila nakakayanan meron nasisira ang buhay, meron naiisip mag suicide or yun iba nabababliw pa.

Ginawa ko ang blog na ito para makapagbigay ng mga tips na makakatulong sa mga taong kasalukuyan dumadanas ng depression, these tips are came from my research and personal experience that I will share as you go along reading this blog.How we will overcome Depression? At first we should know what is the meaning of Depression.

Ang depression ay ang sobrang pagkaramdam ng masidhing kalungkutan na nakakaapekto sa pagiisip ng tao.  People with depressed mood can feel sad, anxious, empty, hopeless, helpless, worthless, guilty, irritable, ashamed or restless.  They may lose interest in activities that were once pleasurable, experience loss of appetite or overeating, have problems concentrating, remembering details or making decisions, and may contemplate, attempt or commit suicide.  Grabe noh pag naranasan mo to parang wala maganda sa buhay, Magkaiba ang nararamdaman ng depress kumpara sa simpleng nalungkot ka lang.  Marami kasi mga tao pag malungkot sila madalas nila sabihin "depressed ako" pero di nila alam yun real meaning ng depressed, magkaiba ang depressed sa sad ka lang..  
Ang depression ay may malalim na dahilan unlike sa SAD mostly eh mababaw lang dahilan bakit ka malungkot. Bakit ko ba masyadong pinapaliwanag ang meaning nito,  because para maintindihan talaga natin yun totoong nararamdaman ng mga depressed na tao.  This was the exact feeling I felt before nung nadepress ako. Its like gumigising lang ako para mag work kasi kailangan mag work.  As in dimo naapreciate yun ganda ng umaga, wlang exitement everyday wala ka makita maganda. I remember 3 ocassion na ayaw na ayaw ko dadating these are Valentine, Christmas and New Year... bakit?  because ayaw ko makakakita ng mga masasayang couple or family.  Mas nararamdaman ko kasi malungkot ako pag nakakakita ako ng mga masasayang tao.  I feel very negative in life.  I never celebrate these occasion before even my birthday.  Nakakarelate ka ba? 
After knowing What is Depression lets go to What are different types of Depression..  Ano ano ba ang mga klase ng Depression,  importante din malaman natin kung gaano kalala yun kalungkutan na nararamdamn ng isang depress na tao and ito yun naresearch ko.




Major depression is sometimes called major depressive disorder, or simply depression. It involves low mood and/or loss of interest and pleasure in usual activities, Symptoms of depression interfere with all areas of a person's life, including work and social relationships.
     Depression can be described as mild, moderate or severe;
Melancholia The person is also more likely to have a depressed mood that characterised by complete loss of pleasure in everything, or almost everything
Psychotic depression This can involve hallucinations (seeing or hearing things that are not there) or delusions (false beliefs that are not shared by others), such as believing they are bad or evil, or that they are being watched or followed. They can also be paranoid, feeling as though everyone is against them or that they are the cause of illness or bad events occurring around them
Antenatal and postnatal  depression during pregnancy (known as the antenatal or prenatal period) and in the year following childbirth (known as the postnatal period). 

Bipolar disorder used to be known as 'manic depression' because the person experiences periods of depression and periods of mania, with periods of normal mood in between. Mania is like the opposite of depression and can vary in intensity – symptoms include feeling great, having lots of energy, having racing thoughts and little need for sleep, talking fast, having difficulty focusing on tasks, and feeling frustrated and irritable.

Cyclothymic disorder is often described as a milder form of bipolar disorder. The person experiences chronic fluctuating moods over at least two years, involving periods of hypomania (a mild to moderate level of mania) and periods of depressive symptoms, with very short periods (no more than two months) of normality between.

 Dysthymia are similar to those of major depression but are less severe. However, in the case of dysthymia, symptoms last longer. A person has to have this milder depression for more than two years to be diagnosed with dysthymia.

Seasonal Affective Disorder (SAD) is a mood disorder that has a seasonal pattern. The cause of the disorder is unclear; however it is thought to be related to the variation in light exposure in different seasons. It's characterised by mood disturbances (either periods of depression or mania) that begin and end in a particular season. 

Remember, depression is treatable and effective treatments are available. The earlier you seek help, the better.

Ngayun alam mo na kung ano ano ang mga uri ng Depression madali mo na matukoy kung gaano kalala o kaseryoso yun depression na nararamdaman mo.  Lets continue..
Paano naman natin malalaman kung simpleng lungkot lang yun nararmdaman natin o depression na.  Well ito yun mga sintomas o mga signs na masasabi mo talaga na under depression stage ka.  lets check this.... 

• Feelings of helplessness and hopelessness. A bleak outlook—nothing will ever get better and there’s nothing you can do to improve your situation.
• Loss of interest in daily activities. No interest in former hobbies, pastimes, social activities, or sex. You’ve lost your ability to feel joy and pleasure.
• Appetite or weight changes. Significant weight loss or weight gain—a change of more than 5% of body weight in a month.
• Sleep changes. Either insomnia, especially waking in the early hours of the morning, or oversleeping (also known as hypersomnia).
• Anger or irritability. Feeling agitated, restless, or even violent. Your tolerance level is low, your temper short, and everything and everyone gets on your nerves.
• Loss of energy. Feeling fatigued, sluggish, and physically drained. Your whole body may feel heavy, and even small tasks are exhausting or take longer to complete.
• Self-loathing. Strong feelings of worthlessness or guilt. You harshly criticize yourself for perceived faults and mistakes.
• Reckless behavior. You engage in escapist behavior such as substance abuse, compulsive gambling, reckless driving, or dangerous sports.
• Concentration problems. Trouble focusing, making decisions, or remembering things.
• Unexplained aches and pains. An increase in physical complaints such as headaches, back pain, aching muscles, and stomach pain. 

Check you feelings nararmdaman mo ba ang ilan sa mga sintomas na ito if yes kaibigan depress ka nga these are the exact feeling I feel before when I was depressed at ito rin yun eksakto na nararmdaman ng mga taong dumadanas ng depression.  Mabigat diba?

Now its time na alamin natin ano ba ang mga pinagmumulan ng mga depression ano ang mga dahilan bakit tayo nakakaranas ng masidhing kalungkutan...

• Abuse. Past physical, sexual, or emotional abuse can cause depression later in life.
• Certain medications. Some drugs, such as Accutane (used to treatacne), the antiviral drug interferon-alpha, and corticosteroids, can increase your risk of depression.
• Conflict. Depression in someone who has the biological vulnerability to develop depression may result from personal conflicts or disputes with family members or friends.
• Death or a loss. Sadness or grief from the death or loss of a loved one, though natural, may increase the risk of depression.
• Genetics. A family history of depression may increase the risk. It's thought that depression is a complex trait that may be inherited across generations, although the genetics of psychiatric disorders are not as simple or straightforward as in purely genetic diseases such asHuntington's chorea or cystic fibrosis.
• Major events. Even good events such as starting a new job, graduating, or getting married can lead to depression. So can moving, losing a job or income, getting divorced, or retiring.
• Other personal problems. Problems such as social isolation due to other mental illnesses or being cast out of a family or social group can lead to depression.
• Serious illnesses. Sometimes depression co-exists with a major illness or is a reaction to the illness.
• Substance abuse. Nearly 30% of people with substance abuse problems also have major or clinical depression.

Now dumating na tayo sa talagang topic ng blog ko na to How to Overcome Depression.

After natin malaman ang real meaning ng depression, ano mga sintomas at mga dahilan this the time naman na solusyunan natin kung paano labanan ang depression at di ito magtagal sa ating buhay.

   
These tips can help you feel better -- starting right now.

1. Forgive and forget give forgiveness sa mga tao o panyayari na naging cause ng depression mo even yourself and then forget,  past is past di na natin mababalik ang nakaraan hindi na natin hawak ang nakaraan the only we have is now and the future.  What you are doing now is the result of your future so gugustuhin mo ba na di maganda ang future mo dahil puro kalungkutan ang ginagawa mo today.
2. Accept tanggapin mo na depress ka and kailangan mo lampasan ang depression mo and look around normal lang may depression lahat ng tao nakakaranas nito the only difference is how they handle may nagtatagal may nalalgpasan agad nila ikaw san mo gusto lumugar nasa sayo yun kaibigan. 
3. Get in a routine. Depression can strip away the structure from your life because of disturb ang pagiisip natin.  One day melts into the next. Setting a gentle daily schedule can help you get back on track.  

4.Set goals. When you're depressed, you may feel like you can't accomplish anything. That makes you feel worse about yourself.  You feel you are weak To push back, set daily goals for yourself.  make sure you have accomplishment everyday may natapos ka gawin.

5. Exercise. It temporarily boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular exercise seems to encourage the brain to rewire itself in positive ways,

6. Eat healthy. when you depressed wala ka gana kumain or the other way kain ka ng kain what is important is kumakain ka but you have the control.  In my case that time wala ko gana kumain but i make effort kahit wala lasa yun pagkain para sakin eh pinipilit ko kumakain because our body and brain need energy we can used in our daily struggle.

7. Get enough sleep. Depression can make it hard to get enough shut-eye, and too little sleep can make depression worse.What can you do? Start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom -- no computer and no TV. In time, you may find your sleep improves.

8. Take on responsibilities. When you’re depressed, you may want to pull back from life and give up your responsibilities at home and at work.. Staying involved and having daily responsibilities can help you maintain a lifestyle that can help counter depression. They ground you and give you a sense of accomplishment. If you're not up to full-time school or work, that’s fine. Think about part-time. If that seems like too much, consider volunteer work.

9. Challenge negative thoughts. In your fight against depression, a lot of the work is mental -- changing how you think. When you're depressed, you leap to the worst possible conclusions. Hang out with positive thinker people.  Join group where in you can get positive outlook in life.  

10. Check with your doctor before using supplements. "There's promising evidence for certain supplements for depression,"But more research needs to be done before we'll know for sure. Always check with your doctor before starting any supplement, especially if you’re already taking medications.

11. Do something new. When you’re depressed, you’re in a rut. Push yourself to do something different. Go to a museum. Pick up a used book and read it on a park bench. Volunteer at a soup kitchen. Take a language class."When we challenge ourselves to do something different, there are chemical changes in the brain," Trying something new alters the levels of [the brain chemical] dopamine, which is associated with pleasure, enjoyment, and learning."

12. Try to have fun. If you’re depressed, make time for things you enjoy. What if nothing seems fun anymore? "That's just a symptom of depression," You have to keep trying anyway. As strange as it might sound, you have to work at having fun. Plan things you used to enjoy, even if they feel like a chore. Keep going to the movies. Keep going out with friends for dinner. When you're depressed, you can lose the knack for enjoying life,. You have to relearn how to do it. In time, fun things really will feel fun again.
13. Change your environment  get a vacation or simply baguhin mo yun ayos ng kwarto mo or house mo iwasan mo yun mga lugar na nakakapagpaalala ng caused ng depression mo.
14. Count your blessing instead na malungkot ka tingnan mo yun meron ka na wala ang ibang tao kahit gaano kapa kalungkot sa ngayun eh masuwerte ka parin compare sa ibang tao baka maliit lang yan problem mo compared sa kanila I remember nung depressed ako tinitingnan ko yun mga bulag at may kapansanan na namamalimos sa kalye then I realized I have so much to thank for marami pala tao na mas malaki pa ang problem kesa sakin so I feel still blessed.
Alam ko pag kasalukuyan depressed ka hindi madali gawin ang mga bagay na ito but make effort na kahit ilan lang ay magawa mo dito all you need is to take the first step and then slowly one step at a time  ang importante eh may ginagawa ka para di ka magtagal sa depression mo dahil wala naman talaga makakatulong sayo kung di ikaw lang din.

Now we learned what depression is,  we can easily understand those people are now in depression situation. Kung meron ka mahal sa buhay or kaibigan ano pwede mo gawin para matulungan sila sa kanilang madaling recovery.  Ang pagtulong sa mga mahal natin sa buhay na dumadanas ng depression ay hindi madali kailangan natin matinding pasensya,  pagpapakumbaba at kaalaman sa pinagdadaanan nila ito yun ilan pwede mo gawin....

• Get the facts. The first thing you should do is learn more about depression. 
• Get other people involved. You can't do this alone. Your friend or loved one may want you to keep his or her depression a secret. But that isn't healthy. It puts far too much pressure on you. So try to get a small circle of family and friends to help. That way, you can help look after your loved one together.
• Ask what your depressed loved one needs. Be direct. Unless you ask, you just won't know what your friend or loved one wants from you.
• Don't try to solve the problem on your own. Your loved one needs professional help from a doctor or therapist to get better. Depression is a medical illness. You wouldn't try to cure a friend's diabetes on your own. You shouldn't try curing depression, either.
• Offer to help with the practical things. People who are depressed are easily overwhelmed. Everyday stuff -- dressing the kids for school,grocery,shopping or laundry -- may feel like too much. So pitch in. Sometimes practical help can make a big difference.
• Take time for yourself. Taking care of someone who is depressed can be overwhelming. So it's key that you set aside time for yourself. Do things that you enjoy. Get out of the house on a regular basis. Take walks or go to the gym. Catch a movie or dinner with friends. Given what your loved one is going through, you may feel guilty or selfish for thinking about yourself. But taking care of yourself is crucial. If you don't, you'll burn out -- and that won't help either of you.
• Know your limits. There is a lot you can do to help your depressed loved one. But you can't do everything. You can't make your loved one well. You can't watch him or her 24 hours a day. These things aren't in your power. In the end, your loved one has to want to get better, too.
• Take threats seriously. Suicide is a very real risk of depression. If your friend or loved is threatening to commit suicide, take action. Don't leave the person alone. Remove any weapons or large amounts of medication. Call a suicide hotline or your loved one's therapist. In a crisis, don't hesitate to call emergency services. You can't keep something this serious a secret.

Maraming negative nangyayari pag depressed ka but on the other hand may mga positive din tayo nakukuha in experiencing depression like me nung naranasan ko ang sobrang lungkot and nalagpasan ko ito I became strong hindi na ko basta nalulungkot sa mga maliliit na bagay lang I learned how to make solution in every problem that I encounter,  my depression open me a new door  of oppurtunity.  I discover more what are my strong points and weak points and  it becomes clearer to me, and because I make myself busy before I learned new skills.  I learned to make new freinds and how deal with other people.  So marami din dinala na maganda ang pagiging depressed ko dati.  life is good being depress is only one chapter of your life thinking of commiting suicide is a very wrong move.  Everything has reason why it happens all you need to do is let it happen and enjoy learning from it.

  

I just hope nakatulong sayo itong blog ko na ito.  If so,  kindly like this blog or give positive comment below.  

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