Hello everyone,

I made this novel for those who are not feeling good right now.

but first, let me ask you a question...

Are you okay?

I think no one asks you if you're okay right now so let me be the one. I know I'm not an expert on this but I just want to help you if you're depressed and reading this. I hope this novel will helps you.

Don't worry, I research this and some of them came from the internet.

so shall we start?

but first, what is depression?

Depression is a constant feeling of sadness and loss of interest, which stops you from doing your normal activities.

Depression is a serious condition that negatively affects how a person thinks, feels, and behaves. In contrast to normal sadness, clinical depression is persistent, often interferes with a person’s ability to experience or anticipate pleasure, and significantly interferes with functioning in daily life.

In my research depression is a common but serious mood disorder. It causes severe symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working.

While we all feel sad, moody, or low from time to time, some people experience these feelings intensely, for long periods (weeks, months, or even years) and sometimes without any apparent reason. Depression is more than just a low mood it's a serious condition that has an impact on both physical and mental health. 

so we already know what depression is,

and now let's move to our next topic.

WHAT ARE SOME OF THE SIGNS AND SYMPTOMS OF DEPRESSION?

A person is diagnosed with major depression when he or she experiences at least five of the symptoms listed below for two consecutive weeks. At least one of the five symptoms must be either (1) depressed mood or (2) loss of interest or pleasure.

Symptoms include:

Depressed mood most of the day, nearly every day

Markedly diminished interest or pleasure in activities most of the day, nearly every day

Changes in appetite that result in weight losses or gains unrelated to dieting

Changes in sleeping patterns

Loss of energy or increased fatigue

Restlessness or irritability

Feelings of anxiety

Feelings of worthlessness, helplessness, or hopelessness

Inappropriate guilt

Difficulty thinking, concentrating or making decisions

Thoughts of death or attempts at suicide

WHAT ARE THE FEELINGS THAT YOU MAY FEEL WHEN YOU HAVE DEPRESSION?

sad 

miserable

unhappy

irritable

overwhelmed

guilty

frustrated

lacking in confidence

indecisive

unable to concentrate

disappointed.

so what do you think?

are you one of the people whose feeling depressed right now?

if you are?

how do you handle your depression?

In the next episode, I will topic how to handle depression.

for now, you can comment here on how you handle your depression so that there's a chance that you can help people whose reading this.

If you're depressed right now I hope that you will overcome it, you can overcome it today, tomorrow, the next day, or any other day just make sure that you will overcome it.

Lots of people love you and if you think that no one loves you ask yourself,

"who's gonna love me?"

the answer is obvious,

it's YOU.

so if you're reading this,

take care of your self,

love yourself,

please go on and continue.

I LOVE YOU & TAKE CARE.

To all those who are tired of feeling that their life is not worth

living for, tired of feeling that they are trapped in this world and they can't understand and cannot deal with the problems of their life or the obstacles that keep on going to them, tired of feeling that someone or something is missing, tired of feeling that the always looking at our failure or negativity to our life, tired of feeling not effective in life, and tired of feeling that we have been suffering from depression, stress, and anxiety. This episode is for you.

HOW IS DEPRESSION DIAGNOSED AND TREATED?

The first step to being diagnosed is to visit a doctor for a medical evaluation. Certain medications, and some medical conditions such as thyroid disorder, can cause similar symptoms as depression. A doctor can rule out these possibilities by conducting a physical examination, interview, and lab tests. If the doctor eliminates a medical condition as a cause, he or she can implement treatment or refer the patient to a mental health professional.

Once diagnosed, a person with depression can be treated by various methods. The mainstays of treatment for depression are several antidepressant medications and psychotherapy, which can also be used in combination.

Reminder:

Stop blaming the world for your stress

Stress or happiness is within you, not in the external world.

Once you understand this and learn to control your mind, you become free from stress.

OTHER TIPS TO HANDLE DEPRESSION, STRESS, AND ANXIETY:

1. Meaning: Find small ways to be of service to others. 

Find personal meaning by serving something larger than yourself. Remember service doesn’t have to be big to count.

Your goals: Find workable goals that give you a sense of accomplishment.

Most people feel guilty when talking about goals because they set unreasonable or unworkable goals. A goal is workable if it’s:

Something you can control (i.e., it doesn’t depend on others)

Manageable (i.e., not overwhelming)

Realistic for you (not for someone else)

Measurable (i.e., you know whether or not it is done or getting done)

If something goes wrong with your goal, adopt a “what can I learn from this?” attitude (versus a judgmental, “this is why I’m horrible” attitude). Also, be careful when comparing your progress with others. We usually compare our biggest weakness with another person’s biggest strength. This is unfair (and usually not accurate anyhow).

3. Pleasant Events: Schedule pleasant activities or events.

Don’t wait for yourself to be “in the mood.” For example, permit yourself for a 30 minutes “vacation” or schedule a healthy hobby every day. Just remember to do these activities with the right attitude (see Engagement).  Also, practice gratitude. Take time to notice what went well today, not just what went wrong. Consider keeping a gratitude journal. Know that being grateful for your blessings doesn’t mean you have to discount your problems.

4. Engagement: Stay in the present.

This practice is sometimes called mindfulness. As best you can, during activities try not to be in your head with self-judgment. You may not be able to turn off the self-judgment, but you can notice it and bring yourself gently back to the present.  Research shows that people with higher self-compassion also have higher self-worth or self-confidence. 

5. Exercise: And, eat right too.

Doing moderate exercise about five times a week (30 minutes a pop) can dramatically help your mood.  Moderate exercise is a level of activity where it is difficult to sing from your diaphragm while doing it.  Also, pay attention to how the type of food or drink you’re eating influences your mood.  You don’t have to do fad diets, but anyone will be depressed if they frequently binge on carbs, junk food, and energy drinks. Remember the virtue of moderation.

Relationships: Focus on people who lift you.

Interact frequently with others that bring you up (not people that bring you down). While it’s OK to have some alone time, find a balance and don’t isolate yourself or the depression will linger. 

Sleep Regularly: Try to keep a regular sleep schedule.

Keep a balance with not too little and not too much sleep. Staying up late one night and then sleeping in excessively the next day is a sure-fire way to feed depression.  Also, don’t try to solve problems late at night when your brain is half-asleep.

As you practice these coping skills, know that you’re on the path to overcoming depression.

These are some of the research that I found and I will add more in the next episode.

The content of this episode is not mine, I just research, copy paste and I cut some of them. Thanks to the one who made this.

How to Fight Depression: 20 Things to Try

Small steps, big impact

Depression can drain your energy, leaving you feeling empty and fatigued. This can make it difficult to muster the strength or desire to seek treatment.

However, there are small steps you can take to help you feel more in control and improve your overall sense of well-being.

Read on to learn how to incorporate these strategies in a way that makes sense for you.

1. Meet yourself where you are

Depression is common. It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles.

Every day with this disorder is different. It’s important to take your mental health seriously and accept that where you are right now isn’t where you’ll always be.

The key to self-treatment for depression is to be open, accepting, and loving toward yourself and what you’re going through.

2. If you need to wallow, wallow — but do so constructively

Suppressing your feelings and emotions may seem like a strategic way to cope with the negative symptoms of depression. But this technique is ultimately unhealthy.

If you’re having a down day, have it. Let yourself feel the emotions — but don't stay there.

Consider writing or journaling about what you’re experiencing. Then, when the feelings lift, write about that, too.

Seeing the ebb and flow of depressive symptoms can be instructive for both self-healing and hope.

3. Know that today isn’t indicative of tomorrow

Today’s mood, emotions, or thoughts don’t belong to tomorrow.

If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you haven’t lost tomorrow’s opportunity to try again.

Give yourself the grace to accept that while some days will be difficult, some days will also be great. Try to look forward to tomorrow’s fresh start.

4. Assess the parts instead of generalizing the whole

Depression can tinge recollections with negative emotions. You may find yourself focusing on the one thing that went wrong instead of the many things that went right.

Try to stop this overgeneralization. Push yourself to recognize the good. If it helps, write down what was happy about the event or day. Then write down what went wrong.

Seeing the weight you’re giving to one thing may help you direct your thoughts away from the whole and to the individual pieces that were positive.

5. Do the opposite of what the ‘depression voice’ suggests

The negative, irrational voice in your head may talk you out of self-help. However, if you can learn to recognize it, you can learn to replace it. Use logic as a weapon. Address each thought individually as it occurs.

If you believe an event won’t be fun or worth your time, say to yourself, “You might be right, but it’ll be better than just sitting here another night.” You may soon see the negative isn’t always realistic.

6. Set attainable goals

A lengthy to-do list may be so weighty that you’d rather do nothing. Instead of compiling a long list of tasks, consider setting one or two smaller goals.

For example:

Don’t clean the house; take the trash out.

Don’t do all the laundry that’s piled up; just sort the piles by color.

Don’t clear out your entire email inbox; just address any time-sensitive messages.

When you’ve done a small thing, set your eyes on another small thing, and then another. This way, you have a list of tangible achievements and not an untouched to-do list.

7. Reward your efforts

All goals are worthy of recognition, and all successes are worthy of celebration. When you achieve a goal, do your best to recognize it.

You may not feel like celebrating with a cake and confetti, but recognizing your successes can be a very powerful weapon against depression’s negative weight.

The memory of a job well-done may be especially powerful against negative talk and overgeneralization.

8. You may find it helpful to create a routine

If depressive symptoms disrupt your daily routine, setting a gentle schedule may help you feel in control. But these plans don’t have to map out an entire day.

Focus on times when you feel the most disorganized or scattered.

Your schedule could focus on the time before work or right before bed. Perhaps it’s only for the weekends. Focus on creating a loose, but structured, routine that can help you keep your daily pace going.

9. Do something you enjoy

Depression can push you to give in to your fatigue. It may feel more powerful than happy emotions.

Try to push back and do something you love — something that’s relaxing, but energizing. It could be playing an instrument, painting, hiking, or biking.

These activities can provide subtle lifts in your mood and energy, which may help you overcome your symptoms.

10. Listening to music

Research Trusted search shows music can be a great way to boost your mood and improve symptoms of depression. It may also help you strengthen trusted searches your reception of positive emotions.

Music may be especially beneficial when performed in group settings, such as a musical ensemble or band.

You can also reap some of the same rewards simply by listening.

11. Spend time in nature

Mother Nature can have a powerful influence on depression. 

Exposure to sunlight may offer some of the same benefits.

Consider taking a walk at lunch among the trees or spending some time in your local park. Or plan a weekend hike. These activities can help you reconnect with nature and soak in some rays at the same time.

12. Spend time with loved ones

Depression can tempt you to isolate yourself and withdraw from your friends and family, but face-to-face time can help wash away those tendencies.

If you’re unable to spend time together in person, phone calls or video chats can also be helpful.

Try to remind yourself these people care about you. Resist the temptation to feel like you’re a burden. You need the interaction and they likely do, too.

13. Try something new entirely

When you do the same thing day after day, you use the same parts of your brain. You can challenge your neurons and alter your brain chemistry by doing something entirely different.

Research also shows doing new things can improve your overall well-being and strengthen your social relationships.

To reap these benefits, consider trying a new sport, taking a creative class, or learning a new cooking technique.

14. Volunteering can be a great way to do both

Knock out a few birds with one stone — spending time with other people and doing something new — by volunteering and giving your time to someone or something else.

You may be used to receiving help from friends, but reaching out and providing help may improve your mental health more.

Bonus: People who volunteer experience physical benefits, too. This includes a reduced risk of hypertension.

15. You can also use this as a way to practice gratitude

When you do something you love, or even when you find a new activity you enjoy, you may be able to boost your mental health more by taking time to be thankful for it.

Research shows gratitude can have lasting positive effects on your overall mental health.

What’s more, writing down your gratitude — including writing notes to others — can be particularly meaningful.

16. Incorporating meditation may help ground your thoughts

Stress and anxiety can prolong your depression symptoms. Finding relaxation techniques can help you lower stress and invite more joy and balance into your day.

17. What you eat and drink can also affect how you feel

There’s no magic diet that will treat depression. But what you put into your body can have a real significant impact on the way you feel.

Eating a diet rich in lean meats, vegetables, and grains may be a great place to start. Try to limit stimulants like caffeine, coffee, and soda, and depressants like alcohol.

18. If you’re up for exercise, consider a walk around the block

On days when you feel as if you can’t get out of bed, exercise may seem like the last thing you’d want to do. However, exercise and physical activity can be powerful depression fighters.

If you’re able to, take a walk around the block. Start with a five-minute walk and work your way up from there.

19. Getting enough sleep can also have a noticeable effect

Sleep disturbances are common with depression. You may not sleep well, or you may sleep too much. Both can make depression symptoms worse.

Aim for eight hours of sleep per night. Try to get into a healthy sleeping routine.

20. Consider clinical treatment

You may also find it helpful to speak to a professional about what you’re going through. A general practitioner may be able to refer you to a therapist or other specialist.