Video 1 of 3: How to create a personal depression recovery action plan
In Video 1 of 3 you’ll learn about the three variables that lead to depression and how a person can get depression from a breakdown in one, two or all three of the variables. The video is intended to help you understand depression in a new and simple way. It will also help you start to identify which variables are out of sync for you and what’s at the source of your symptoms. Knowing this is the first step in identifying the steps you need to take to get better as soon as possible.
Follow along with the video by using your Depression Recovery Map. Don’t have a copy yet? Download it here.
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How music can boost your mood
There is research that shows that listening to music can boost your mood and that it can be an integral part of healthy living.
Researchers at the University of Missouri found that people can boost their mood by choosing upbeat music to listen to.
“Our work provides support for what many people already do – listen to music to improve their moods,” said lead author Yuna Ferguson, who performed the study while she was an Missouri University doctoral student in psychological science.
“Although pursuing personal happiness may be thought of as a self-centered venture, research suggests that happiness relates to a higher probability of socially beneficial behavior, better physical health, higher income and greater relationship satisfaction.”
In two studies conducted by Ferguson participants improved their moods in the short term and boosted their overall happiness over a two-week period.
Download this free MOOD BOOSTER: CLICK HERE
During the first study, participants boosted their mood after being told to try to do so, but only if they listened to upbeat music (by composer Aaron Copland as opposed to sadder music by Russian composer Igor Stravinsky).
Participants reported higher levels of happiness after two weeks of lab sessions in which they listened to positive music while trying to feel happier, compared to control participants who only listened to music.
If you’d like a free guided mood booster, download this Joyful Mood Booster, a guided and meditative mood boosting track featuring music and guided by Depression Expert Kay Walker.
CLICK TO DOWNLOAD KAY WALKER’S FREE MOOD BOOSTER MP3
Depression Self Help: 9 steps you can take today
If you think you may be suffering from depression then there is a series of action you need to take to feel better and prevent yourself from getting worse. Go easy on yourself and engage in self care. Get sleep. Eat well. Take a bath. Look after yourself. Many cases of depression come from people becoming overworked or ignoring their well being. Start caring for yourself so you an be well.
- Go see the doctor. Get a firm diagnosis and determine what the cause is. Is it related to another condition? Is it because of a neurochemical issue (usually genetic) or a lifestyle issue. Are you suffering because of you life circumstance? Or are you bipolar?
- If needed get a second opinion.
- Start your medication, if prescribed.
- Share what you are deal with with your boss. And take sick leave if needed. You will likely need a doctors note.
- Review your exercise and nutrition routines. Even a brisk walk each day is going to help. Healthy healthy brain foods such as green vegetables, low fat proteins, and health grains. See a dietician if you feed you need help.
- Ask a friend or family member to be your health advocate. People who are support with everyday chores and who have companionship and even some one to go to the doctor with improve faster than those that don’t.
- Seek alternative ways to feel happier. There are exercises and therapies you can use to improve your mood. See them out. There are some recommended exercises here.
- Buy and read the book Feel Better Now and take the included 7 days to feel better online course. INFO HERE
- Ask an Expert on this site for free if you have questions
Recovering from depression: 5 ways to get started
Recovering from depression is not easy without help or guidance. However it is possible. And it will require all your strength and courage and determination, because condition itself will create the feels that you should take any action. So with that here are five ways to get started on recovering from depression.
1. Educate yourself: Learn about depression. What causes it. What the symptoms are. What the treatments are. Use the Internet. Use this site. Buy Kay Walker’s Feel Better Now Book and read it cover to cover (there’s an instant download). Go to the library. Consult a friend who has been there. These are all things you could do today. Let’s face it a mechanic knows a lot about cars. He doesn’t just start fixing cars one day. He takes an interest in how they work.
2. Get a diagnosis. Sure you can self diagnose depression but you really need a medical professional to confirm a diagnosis of depression. This gives you instant tool to start to manage your condition and a team of people you can go to start getting help. Kay Walker says it’s the number one action you should take to start on the road to recovery
3. Take care of yourself: Depression can unpleasant and exhausting so you will want to ensure you get a lot of self care. That can include taking a bath. Getting a massage. Eating a little treat like chocolate. Doing things you know make you feel good. Having sex or engaging in self pleasure. All these things can trigger the natural chemicals in your body that make you feel good.
4. Get moving: Physical exercise and getting out into the world will really help your mood. Exercise triggers endorphins, which are chemicals that make you feel good, so exercise, even if it is simply a brisk walk will make you feel better.
5. Take a free depression recovery course: Kay offers a free depression recovery course called 7-Days to Feel Better. It will coaching on things you can do to start to feel better and take on your depression like it’s a project. Sign up here for the free 7 Days to Feel Better course