How do I stop feeling extremely depressed, down and not like myself?

There are many ways to combat feelings of depression and lack of motivation. It can be difficult to do these things when your body and mind are telling you not to engage in them or that they are pointless and do not bring happiness. Depression can go beyond just an emotional response and lack of motivation. It actually changes the chemical balance of your body and mind. The self talk may become more negative and defeating than what is usually normal for a person. The ability to convince oneself to do certain tasks may feel impossible. Completing every day task may feel pointless exhausting or impossible. Yet this can be overcome. With Understanding, relaxation skills, coping skills, positive self talk, living in the moment and other methods, depression can be a thing of the past. Here are few suggestions that may work for you.

DO IT ANYWAY 

You mentioned that many other things that have worked in the past to help you combat these emotions have not been successful. Do them anyway. Things that have worked in the past are likely to continue to be effective though they may not feel as effective as they have been. Continue to practice what has worked for you in the past and monitor their success or lack there of. It may be helpful to change them slightly in order to increase their effectiveness. For example, if hanging out with your best friend was something that you desired but you no longer have the energy or the strength to do it, do it anyway. Actually do it more often. You may even want to do it differently. If you often hang around in groups try hanging around with just one friend. 

Create a routine. Wake up in the morning wash your face make your bed and get dressed as though you are going to have a great day. Even if you get back in bed at that point you have accomplished many things in your brain and your body is in the mode for change and something different from the normal behaviors of being depressed. I know it will be difficult but do it anyway. Dress as though you are not depressed. And start your day as though you are not depressed; soon the rest of your behaviors will take account.

MOVE
Nothing is more effective on overcoming depression than movement and exercise. I cannot stress how important it is to get up and do something. No matter how tired you are or how you feel, move your body. Do small tasks in the beginning that do not require much energy. Try starting off with five and 10 minute tasks and increase them to 30 minutes. Cardio is a very effective way for movement to address symptoms of depression. Getting oxygen to your body and mind helps to overcome and combat chemicals of depression in the brain and body.

GET OUT

Changing your environment can be very helpful in combating symptoms of depression. Going outside for a walk can effectively change your mood for an extended period of time.

Do a mental check of who and what is in your life that may be adding to your feelings of depression. It is important that you try to surround yourself with positive and supporting people as much as possible. If your job is contributing to your depression, consider taking a vacation or leave if possible. If people in your life are adding to your feelings of depression try to limit the amount of time you engage or spend with them. Set boundaries in place to limit your exposure to things and people that contribute to your feelings of depression.

RELAX and DREAM

Take care of yourself. Utilize relaxation skills like breathing, meditation, and progressive muscle relaxation, To decrease and combat feelings of depression. Visualization and positive self talk should become your best friend. As you lay in bed at night visualize the best day possible for tomorrow. As you shower decide to be happy and visualize it in detail. When negative self talk overcome your thoughts utilize affirmations and positive self talk to combat those automatic intrusive thoughts. Relax, breathe, and decide to be happy. Dream of being happy and start to get up and find your happiness in every moment. Each day and each moment practice positive self talk to remind yourself that you are committed to feeling happy and having a great day. Tell yourself affirmations such as I am worthy of happiness or I am making the life that I deserve.

ASK FOR HELP

Sometimes we are not able to pull ourselves out of depression without the support of other support line professionals or medication. Consider reaching out for help from a counselor or a doctor. Consider letting the people in your environment who you can trust know how you're feeling and what you're going through,. They may be your biggest supports and getting through moments of your day today life that are difficult.

NUTRITION 

Yes it's true we are what we eat. Make sure that you are getting the nutrients that you need. Increase your consumption of healthy foods like vegetables and fruit. Make sure that you are getting enough water daily. This is extremely important. Hydration and nutrition are factors that often get overlooked when it comes to feelings of depression. Nutrition is an important part of having a healthy physical body but also a healthy mental health status.

You can do this! You can overcome symptoms of depression take the steps and make the changes and you will be successful in feeling the way that you want to feel.