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Depressed mood most of the day, nearly every day.
Markedly diminished interest or pleasure in all or almost all activities nearly every day.
Significant weight loss (when not dieting) or weight gain, or decrease or increase in appetite nearly every day.
A slowing down of thought and a reduction of physical movement.
Fatigue or loss of energy nearly every day.
Feelings of worthlessness or excessive or inappropriate guilt nearly every day.
Diminished ability to think or concentrate, or indecisiveness, nearly every day.
Recurrent thoughts of death, recurrent suicidal ideation, or a suicide attempt.
To receive a diagnosis of depression, these symptoms must cause the individual clinically significant distress or impairment in their daily life functioning.
If you have been experiencing these symptoms, please contact your GP or email Dr Snezhana to arrange a counselling session at hello@anotherwayeducation.org
When was the last time you had real fun? Making time for your favourite pleasurable activities is an important part of overcoming depression. You need to plan something to look forward to. Here are some examples of pleasurable activities:
Psychologists have found that expressing gratitude improves people’s mental, physical and spiritual health. Being grateful also impacts the overall experience of happiness, and these effects tend to be long-lasting. One of the fastest ways to improve your mood is to count your blessings in life.
Each day, take time to notice what went well, not just what went wrong. Consider keeping a gratitude journal. In your journal each day, list five things or people that you’re grateful for. What are you thankful for today?
Remember to also practice self love.
A goal is realistic if it is:
And remember this: If something goes wrong with your goal, instead of judging or blaming yourself, ask yourself: “What can I learn from this?”
Most importantly, choose an exercise that’s enjoyable for you and brings joy to your heart. Doing moderate exercise about five times a week for at least 30 minutes can significantly improve your mood.
The time between 10.00 p.m. and 6.00 a.m. is when the body eliminates the toxins, repairs the cells, and rejuvenates the entire system. To optimise its total rejuvenation, this is the ideal time when you need to be asleep. Therefore, it’s very important to have eight hours of uninterrupted sleep from 10.00 p.m. till 6.00 a.m. that will help you feel refreshed, light, and energised in the morning.
Remember that we tend to become like the people we spend the most time with. Therefore, avoid people who criticise, judge, and talk about you and others. Instead, seek friendship with people who have been courageous to pursue their dreams while feeling fulfilled within. Pay particular attention to how those people speak, behave, act and live, and try to learn from them.
Mindfulness is a state of heightened awareness of being fully in the present moment. It’s a state of non-judgmental observation. In this state, the mind doesn’t get caught up in any thoughts about the past or the future; instead, it lets them go.
You can integrate mindfulness into your daily life by becoming more aware of your thoughts, feelings, and actions every moment of your day. For example, when you’re eating, you’re paying full attention to the process of consuming the food and nurturing the body. When you’re reading, your focus is only on what you’re reading, and so on. Remember that when you learn to control your attention, then you learn to control your mind. In this way, instead of being a victim of your negative thoughts and related feelings, you’ll become a master of your mind and of your emotions.
Remember that depression doesn’t go away on its own. To overcome your depression, you need professional help. To get the help you need, you can contact us on the following email: hello@anotherwayeducation.org
Dr Snezhana can arrange a virtual or face to face counselling session with you at a day and time convenient for you.