Updated: May 19
6 steps to come out of depression
Table of content
Depression breaks you down to the deadend where you become physically unfit and weak, your self confidence and self esteem is doomed, you are submerged into many other illnesses, you are socially isolated and ultimately you get imprisoned into medicines forever.. Do you want to wake up? Do you want to overcome depression? Are you willing to help yourself? If yes then watch this video till the end because I am going to share 3 steps to overcome depression and 3 powerful tools that will help you to practice.
Hello friends. I am Falguni Jani, working as a counselor in Integral Psychotherapy. I have worked for 25 years as a school counselor for students, teachers and parents. Conducted workshops for adolescents regarding guidance in career and managing relationships. Collaborated with Psychiatrist to help patients Suffering from various mental illnesses like depression, stress, aggression, suicidal tendencies, fear and panic attacks etc.
Before we get into 3 steps to overcome depression you must understand what is depression…
Well friends, you will be surprised to know that depression is just a condition, not an illness. Believe me it is a temporary state of weakness or ill feeling just like a toothache or cough and cold, but may prolong if you don’t do anything. It is really up to you to want to get out of it and I have exactly what you need at this moment. Depression is just another name for a feeling of sadness which continues for a long time, say for a week? What happens during these days? I can tell you exactly. Just the other day my brother was feeling low. He just shut himself in a room and indulged in sad thoughts and not doing any activity.
That is why I can understand what is going on when you feel sad. You must be thinking:
Why is this happening to me?
Why are people against me?
What have I done to deserve this?
Why do I always fail and others succeed?
How am I going to deal with this situation?
Why does no one help/support me?
What should I do?
I feel suffocated?
I am all alone in this harsh world?
I feel like crying all day.
So when you entertain such thoughts
your energy level goes down
You must not have any interest in doing any work or meeting any person. I get it totally! Nothing seems to be going right, as if the whole world is alien.
Don't you feel that you have no friends who can understand you? or any family to support you in this state?
These are real feelings. Don’t let anyone tell you that this is an illusion.
It is really painful when you can't share what you feel. You feel so lonely sitting in your room. But I can't think of any solution. right?
I am sure you are not comfortable in this situation and are looking for a way out.
If you want to liberate yourself from this mental suffocation, listen to me carefully...
So are you ready to overcome depression with these 3 steps? Yes!!!
Let us begin...
Step 1 - Physical work
Physical work - getup in the morning and do any physical work. whether it is dancing, gardening, cooking or just stretching in your balcony
Because our body is connected to our mind and lack of activity makes it dull, increases laziness which again reduces the mental faculty. In the long term there is memory loss, irritation and mood swings. Hence using the body as a tool to revamp the mind is very important.
I suggest you must do this for at least a 30-45 days regularly and observe the changes within you.
Step 2 - Refocus
Re-Focus - stop thinking about your problem and re-focus on what you can do today - say call a friend, read a book or ask your family members how are they
As i mentioned during the beginning of this video that when one is in depression one goes on entertaining negative thoughts such as :
Why is this happening to me?
Why are people against me?
What have I done to deserve this?
Why do I always fail and others succeed?
Just observe these negative statements and notice the use of “I”. You are only thinking about yourself. If you allow yourself to think a bit in a wider perspective you will notice that almost everybody faces challenges, perhaps even greater than your own issues. For no one in this world life is easy but all do not feel depressed. Why you? This is because you are too preoccupied with your own small world and its problems. By thinking more and more you have made them bigger. Just think, can any problem be solved just by dwelling on it all the time? Can negative thought ever help in bringing positivity? NO. Hence STEP 2 Re-focus is very important.
Continue this practice for next 30-45 days to overcome depression.
Step 3 - Affirmative thought
Affirmative Thought - Just give this affirmative thought that every issue is not always about yourself. there are different reasons for a problem to occur which you have missed and which we will go into detail soon… and believe me this will bring you out of the depression in just 3 days…
Let us first understand that there are two selves in us. One outer, another inner. In other words a small self on the surface and a bigger self deep inside. The small self or the ego faces the outside world and at times is overwhelmed. Since it has limited resources of energy, it refuses to go on and takes a break. Well, taking a pause or rest is not bad at all, but if it prolongs then depression sets in. how? This is because our ego or the small self constantly thinks about itself. Therefore step 3 Affirmative thought is very vital for you.
Practice these 3 steps for atleast 30-45 days and help yourself to overcome depression.
If your family member or colleague is going through depression please share this video with them and help them to overcome their depression.
Now you have 3 steps. Let me now introduce you to 3 powerful tools that will help you during your day to day living.
Do you know 90% of the depression cases are solved just by physical workout or a hobby? Yes friends it is that is. What you need is your willingness. Just the other day a friend tested my theory of coming out of depression in these 3 steps and surprise… she is on her way to recovery by following this mental health self help guide. So let me now give you 3 powerful tools that will become your guiding light during your journey to overcome depression.
Tool 1 - Music Therapy with Affirmations
Music therapy with affirmations tool comes with 528 hz frequency which is a unique combination with double induction method that helps in inducing positive thoughts into the subconscious mind.
Music has healing properties and when you listen to music with positive affirmations it creates a mental atmosphere of positivity within you. This atmosphere slowly builds new pathways in your brain and you feel rejuvenated. It also increases the level of your dopamine which inturn enhances energy to overcome negative thoughts and emotions.
You can Listen to music therapy with affirmations on Yaha Channel. The link is given below in the description. You can also download Self help digital kit on Depression which comes with music therapy with affirmations MP3 audio. Link is given below in the description.
I suggest you listen to music therapy with affirmations early in the morning when you wake up and at night while going to sleep.
Affirmations to overcome depression
I am relaxed
My mind is relaxed
I forgive everyone
I forgive myself
My life is in my hand
My confidence is increasing
I trust myself
I trust life
I am safe and secured
My life is safe and secured
I want to enjoy life
Positive thinking is my core strength
I am creative
I learn something new in every situation
I love myself
Life is beautiful
My smile is my identity
Tool 2 - Affirmations Diary - Writing affirmations in turn creates a powerful impact on the subconscious mind and helps in changing the negative patterns into positive, hence affirmations diary is designed for you as a tool for writing affirmations.
I suggest you write affirmations daily for the next 30-45 days. You can download the affirmation diary from the link given below in the description. Or else you can create your own notebook and write the affirmations on a daily basis.
Tool 3 - Affirmations Flashcards - Affirmations flashcards help as a handy tool whenever there is an attack of negative thoughts and emotions.
Our memory triggers the past negative experiences which activates negative emotions. Hence using flashcards is vital whenever such kind of negative memory is triggered. Keep these flashcards handy so whenever any negative thought or emotion gets activated you pick up these affirmation flashcards and read out loud. Read until you feel better. You can download affirmations flashcards from the link given below. Or you can create your own flashcards.
Keep affirmation flashcards handy in your purse or bag or drawer and easy accessible place. Use affirmation flashcards for the next 30-45 days and overcome your depression.
So friends now you have 3 steps that is
And you have 3 powerful tools
Music therapy with affirmations
Use these steps and tools to overcome your depression. Feel free to share this video to your friends, family members and colleagues who are going through depression and help them.
I am confident that you will be out of depression soon. Incase you need any help feel free to email me. The email is given in the description.
I pray for your wellbeing.
Introduction - How to come out of depression
My friend, you want to come out of depression. You may have tried many different ways. Yes, I do understand your situation and hence i came up with this blog on how to come out of depression.
I can only say that do not worry at all. When you will get into a bit relaxed zone you will surely gather strength to come out of depression. In this blog I am going to share 6 steps to come out of depression.
Understand these steps and then follow it sincerely. Let us now get to our steps.
Step 1 - Confirm
Many patients come to me and say that, "I am depressed". I completely understand this state of mind. However, I would suggest you to first confirm whether you have depression or not.
There are many cases where it may seem that you have depression but once you conduct the depression test, you understand that you do not have it. You may visit a psychologist near your location and confirm your depression status.
You may also find some psychologist online and find out the status of your depression. Another way to confirm is to also check out via online depression test. Before you jump into any antidepressant I advise you to do your check up first.
Step 2 - Confidence
Once you confirm your depression status, it is time for you to uplift your confidence. Without confidence it will be difficult to not only overcome depression, but also lead a wellbeing life.
Confidence is the key for a successful living. If you remember Mahabharat one of the brothers of Pandav named Arjun entered into depression and that too on the battle field when the war was about to begin.
Arjun had great confidence. He had fought many wars. However, in this particular war he was depressed. Though he had confidence, he felt helpless. He was sad. Shri Krishna his mentor, guide and counsellor helped him to regain his confidence. They had a long dialogue and that is what we all know now as Bhagavad Gita.
If you read chapter 1 of Bhagavad Gita you will know entire status of Arjun. All symptoms of depression were there in him. This chapter is called Vishad Yog. One of the meanings of Vishad is depression. However, when you add the element of Yog to it, then depression is transformed.
At times it is observed that saints and spiritual seekers enter into depression. Now you may question depression the spiritual sign of enlightenment? Yes there is a possibility.
Therefore, regain your confidence at least to a level where you tell yourself that no matter what "I will come out of depression. I have confidence in me that I can overcome depression." When you declare this type of decision in your mind, it becomes a strong affirmation which will help you to come out of depression.
Step 3 - Coach
Mind has a tendency to defocus and get distracted. Hence a coach is required for the mind to constantly guide. You can become your own coach when it comes to depression. To come out of depression starting coaching yourself about the what, why and how of depression treatment.
The way you are reading this article getting information to come out of depression, this is a right step towards self coaching. It is always good to keep oneself updated. Because there has been no proper coaching on mental health one ends up into depression.
If you start working on taking care of your mental health and emotional health you will observe that even in difficult life situations you will have enough strength to handle that situation.
Coach yourself to come out of depression by learning what is depression, what are the causes of depression and how to come out of depression. Understand what is required for depression treatment. Find out are there any other ways to overcome depression.
You may also check on therapy for depression as it is one of the most effective ways to come out of depression.
Self help depression treatment audio kits in Hindi and English
Audio Kit in Hindi - Mild Depression Audiobook and Affirmations | Hindi
Audio Kit in Hindi - Moderate Depression Audiobook and Affirmations | Hindi
Audio kit in English- Mild Depression Treatment 2.0 Audiobook and Affirmations in English
Audio kit in English - Moderate Depression Treatment 2.0 Audiobook and Affirmations in English
Step 4 - Process
In my 25 years of experience I have come across 1000s of people. I have observed that majority of the people want some or the other ready made solution. Hence, they take short cuts in life.
Whether it is about health, wealth or relationships, when you take short cuts you are bound to enter into difficult situation. You will face major problems in life when you adopt short cut.
Hence, process comes handy. Process oriented thinking helps not only in finding right solution, but also a timely solution. Every day new information comes to you but it depends on how you process that information in your brain and what you derive out of it.
Once information is processed and if you come with an execution plan then you will see the results in more effective ways. Therefore, when you have decided to come out of depression, use process thinking approach.
Ask yourself this question. What will be the process that will help me to come out of depression? Take a pen and paper. Start writing or mind mapping your process to overcome depression.
Step 5 - Resources
It is important that you collect all the necessary resources that you will need to come out of depression. Antidepressants are there but relying only on it will not help. 1000s of people are on medication and yet they are not out of depression.
One thing you must be clear that depression is all about mental health. It has a great impact on your physical health too. Hence, to take care of your mental health, you must do various things and not just rely only one medications.
Here is a list of resources that will help you to come out of depression:
Vandrevala Foundation has various options to help you come out of depression
World Health Organisation has organised necessary key facts to help you understand depression
National Institute of Mental Health has collected various sharable resources on depression support
Finally just do not stop at online resources, use offline resources that are available and handy to you such as:
Local libraries - Generally there are libraries available in most of the cities and towns hence find out which library is near by your home. Find out if they have mental health section or any books related with depression and start your journey to come out of depression.
People - Sometimes we do not know that in our family, friend circle and neighbourhood there might be people who know this subject very well and can be a great resource. So check out who are those people. Set an appointment with them whether formal or informal.
Free Depression Resources
Overcome depression - Join online forum a safe space
Free Download - Mild Depression Treatment Guide
Free Download - Moderate Depression Treatment Guide
Free Ebook - How to overcome suicidal thoughts during depression
Step 6 - Read
Reading might sound like a boring activity. But if you read this article up to here, it means that you wont feel bored by reading if you are clear in your intention about what to read.
Generally speaking, to come out of depression read various books, stories, articles, ebooks that gives you insights, ideas and tools that can be helpful. Reading inspiring things also is a great start to overcome depression.
Habit of positive reading also takes care of your mental health and emotional health. Cultivating such habit will become your powerful protection shield for your mind. Different studies have been conducted across globe on the effects of positive reading on mental health.
Therefore, before going to bed just read 2 to 3 pages from inspirational books. This also will have impact on your subconscious mind.
I am sure you will come out of depression once you start following the above 6 steps. All necessary information and links are shared in this article that will help you.
Once you follow the above steps and overcome depression I want you to share your experience in the comments section below. You can also comment on how you felt after reading this article.
I pray for your wellbeing.