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5 Ways To Get Out Of A Depression Slump

Getting out of a depression slump can be difficult, but it’s important to understand that it’s not impossible. Depression is a complex and multifaceted experience that is influenced by biological, psychological and social factors. Everyone will have their own unique combination of solutions, which can take a little time to find, which is why it’s great to know a number of ways to improve your mood.

So, here are 5 ways to get out of a depressive slump:

Change your routine

Because depression is a state that runs largely on a cycle of unconscious cues, one of the ways to break the cycle is to change your routine. Notice which days of the week and times of day you tend to feel down and do something different. This can be as simple as getting up or going to bed 20 minutes earlier, going for a walk at the times of day we usually feel low or reading when we would’ve usually chosen to watch T.V.

Externalise your inner critic

The feeling of low energy that comes with depression is often associated with self-criticism and shame. If we don’t challenge the inner critic, we get stuck believing it’s true and we often end up in shame-spirals. By noticing the patterns and triggers of our inner critic, we can start to predict what it will say, which allows us some distance from it.

Exercise, Exercise, Exercise

To suggest exercise may sound like a cliché and it’s often the last thing you want to do when you’re feeling low. But the reality is that there is an abundance of evidence that suggests that high-intensity exercise can improve mood, change our physiology and reduce depressive slumps. Exercise releases endorphins, regulates serotonin, dopamine and cortisol, and it can improve our sleep patterns. As an added bonus, social sport can be a powerful way to connect with others and improve your mood.

Watch your focus

Depression is very often a problem of where we instinctively place our focus. Instead of focusing on the future we focus on the past, instead of focusing, on what’s going well we focus on what’s going wrong and instead of focusing on our thoughts we focus on our feelings and vice versa. By paying attention to the patterns our mind is adopting, we can start to change them into something more useful.

Speak to someone about it

While it might want to be the last thing you do when you’re in a depressive slump, speaking to someone else about it has many benefits that can help to change our mood. Firstly, when someone listens, we feel validated and a sense of connection that we lose touch with when we’re feeling depressed. Secondly, by hearing another person’s perspective, it may help us to take a step back from our own challenging thoughts and feelings. And finally, social contact changes our brain chemistry which helps us feel more focused, present and engaged in the moment.

Would you like guidance around finding ways to improve your mood?

If you’d like professional support to start making the changes necessary to find more energy, vitality and meaning in your life, connect with Ben today and set up an initial 15-consultation.

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