Depression Se Bahar Kaise Niklein: Depression mein hone se aapko har waqt bura lagta hai. Aap din mein kuch achcha nahin kar sakte hain. Aapko neend nahin aati hai, bed se bahar nikalna nahin chahte hain, sochne mein dikkat hoti hai, achcha khana nahin kha sakte hain aur apne daily routine ko follow nahin kar sakte hain. Is article ko padhna bhi aapke liye mushkil hai. Lekin aap sahi jagah par hain. Parhte rahein, aur khud ko motivate karein taaki depression se bahar aa sakte hain.
1. Chhote Goals Banayein
Depression Se Bahar Kaise Niklein
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Abhi har cheez aapke liye bojh lagti hai. Isliye main aapse ummeed nahin kar sakta hai ki aap yeh sab padhkar theek ho jayenge. Isliye hum chhote chhote goals banayenge taaki aapko zyada pressure na ho. Is article mein aage ke sabhi points ko padhne ke baad, unko sabse chote task mein tod dein. Masalan, socialize karna aapke liye mushkil ho sakta hai, lekin ek party, office, school ya kisi aur event mein jaane se shuru karein aur kisi jaane hue aadmi se baat karein. Yeh ghar par baithne aur akele hone se zyada achcha hoga. Isliye aapke liye achievable goals banayein taaki aap motivated rahein aur depression se bahar aa sakte hain.
2. Kisi Se Baat Karein
Depression Se Bahar Kaise Niklein
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Depression mein hone se aapko akele mein bahar nikalna mushkil ho jata hai. Insaanon ko dusron se baat karne se rahat milti hai, isliye aapko bhi baat karni chahiye. Aap kisi aise aadmi se baat karein jis par aap bharosa karte hain aur woh aapki sunenge aur aapko respect karenge. Agar aapke paas koi nahin hai, to aap online groups aur pages join kar sakte hain jo aise issues par support dete hain. Apne feelings share karne mein dar nahin karein, isme koi sharam nahin hai. Yeh natural hai aur aapko aise log milenge jo aapko khush dekhna chahte hain.
3. Socialize Karein
Depression Se Bahar Kaise Niklein
Events aur logon se bachna aapke liye mushkil ho sakta hai, lekin yeh aapke liye acha nahin hai. Aapko jaanate hain ki aap akele hone ki wajah se bura feel karte hain, isliye aapko kuch karna chahiye. Aapko thoda brave hona chahiye aur events mein jaana chahiye aur logon se baat karni chahiye. Isse aapko confidence milega. Aur kaun jaane, aapko aise log mil sakte hain jinke interests aapke jaise hain.
4. Busy Rahein
Depression Se Bahar Kaise Niklein
Aap apne din busy kar dein taaki aapke paas depression ke baare mein sochne ka time na ho. Isse aapko depression hone ka bhi bhul jaayega. Aap zyada study, work, errands karein, ek skill mein improve karein aur apne space ko clean aur organize karein. Aap yeh soch sakte hain ki aap pehle se zyada productive hain.
5. Khush Rahein
Depression Se Bahar Kaise Niklein
Depression hone se aap sad feel karte hain, isliye aap aapne liye kuch achcha karein. Aap aapne hobby ko phir se shuru kar sakte hain, kuch creative karein jaise craft projects, art aur writing. Ya kuch physical karein jaise sport ya exercise. Ya phir music sun sakte hain aur dance kar sakte hain ya kuch funny dekh sakte hain.
6. Realistic Soch Rakhein
Depression Se Bahar Kaise Niklein
Depression mein hone se logon ka aam taur par yeh behavior hota hai ki woh apne aap ko aur life ko buri nazar se dekhte hain. Unko lagta hai ki unke baare mein sab kuch galat hai. Lekin yeh sirf ek soch hai. Aur logon ke aapke baare mein aur life ke baare mein different opinions hain. Log sochte hain ki aap amazing hain aur haan, aap mein weaknesses hain lekin unko improve kiya ja sakta hai. Isliye aap apne baare mein positive sochna shuru karein.
Masalan, agar aap sochte hain ki aap ugly hain to aap sochen ki aap mein kya attractive hai. Aapke baal, aankhen, skin ya aapki personality mein kuch attractive hoga. Isliye apne baare mein positive sochne se aapko achcha feel hoga aur depression se bahar nikalne mein madad milegi.
7. Negative Thinking Ko Rokhein
Apne Baare Mein
“Main achcha baat nahin kar sakta” ko “main thoda thoda sahi baat kar sakta hoon” ya “main Google kar ke pata kar lunga ki yeh kaise kahna hai” mein badla ja sakta hai.
“Main ugly lagta hoon” ko apne baare mein ek positive cheez mein badla ja sakta hai jaise “mere baal/aankhen/skin amazing hain ya jo bhi applicable ho”. Har kisi mein kuch attractive hota hai.
Apne 3 achche kaam aur apne physical attributes ki ek list banayein. Usko apne phone mein rakhein ya apne bedside table par rakhein taaki jab bhi aapko depression ho to aap unko yaad karein.
Unpleasant Events Ke Baare Mein
Aap sochen ki yeh kyun hua? Aur aap next time kya kar sakte hain. 4-5 solutions ki ek list banayein aur sabse achcha option choose karein. Isse aap problem ko solve karne mein proactive rahenge aur problem ko aise hi nahin chhode denge.
8. Comparing Karna Band Karein
Kya aap khud ko khush aur successful logon se compare karte hain? Achcha, sach yeh hai ki woh log social media aur public mein apni life ka sirf ek side dikhaten hain. Aur hum nahin jaante hain ki unke andar kya ho raha hai. Comparing karne se sirf time aur energy ka waste hota hai kyunki aap wishful thinking se khud ko nahin badal sakte hain. Aapko apne aap par focus karna chahiye, aur khud ko behtar banne ke liye kaam karna chahiye.
9. Dusron Ke Liye Jeena Band Karein
Aap apne parents, husband aur/ya friends ko khush karne ke liye apni khushi ko ignore karte hain? Yeh bhi time aur energy ka waste hai. Jab aap apni khushi ko ignore karte hain to aap depression mein chale jaate hain aur hopeless feel karte hain.
10. Khud Ko Compliments Dein
Yeh aapko yaad dilaayega ki “Hey, main achcha kaam kar raha hoon”. Aksar aap achcha kaam karte hain lekin aap apne baare mein negative sochte hain. Isliye ab se khud ko appreciate karein, chhote se chhote achche kaam ke liye bhi jaise healthy khana khaana ya bed se bahar nikalna.
11. Apne Health Par Dhyan Dein
Depression mein aap apne health ka dhyan nahin rakhte hain. Yeh bhi depression se bahar nikalne ka ek important part hai.
Grooming
Simple grooming se aap ache lagte hain aur aap apne baare mein achcha feel karne lagte hain. Chhote se chhote kaamon par dhyan dein jaise brushing, combing aur kapde press karna. Aap ghar se nahin nikalte hain to bhi yeh kaam karein. Aur agar aap body hair par dhyan dein aur apne body ko moisturize karein to aapko mood mein difference notice hoga.
Active Rehna
Log kahenge ki exercise karo lekin sabhi log exercise nahin kar sakte hain. Isliye aap thoda zyada walk kar sakte hain (yeh kuch nahin karne se achcha hai). Ya ghar ka kaam kar sakte hain. Ya aap kuch enjoy karte hain jaise sport ya bachchon ke saath khelna.
Achcha Khaana Khayein
Hamein pata hai ki humein kya khaana chahiye, lekin hum usko apne diet mein include nahin karte hain. Aap chhote se shuru karein. Aap apne diet mein fruits, vegetables aur multivitamins include kar sakte hain ya sirf thoda thoda achcha khaana kha sakte hain. Ya aap zyada oil, fat, sugar, salt aur aise kaamon ko kam kar sakte hain. Aap apne liye convenient amount choose kar sakte hain.
Achchi Neend Le
Achchi neend lene se aap achche se kaam kar sakte hain. Agar aapko raat ko neend nahin aati hai to aap yahan click kar ke help le sakte hain.
Meditate Karein Ya Dua Karein
Meditate ya dua karne se aap apne mind ko relax kar sakte hain. Aur agar aap kisi religion ko follow karte hain to aapko trust hoga ki sab kuch theek ho jayega.
12. Appreciate Life
If you think about it for a moment, you and our life is possibly better than what other have. Be grateful for it, every moment of it. For example, you are a live; you may be surrounded by loving people. You can read this. And possibly you are more fortunate than this. Make it a point to contemplate so you can have a moment of realization.
Depression Se Bahar Kaise Niklein
FAQs
Q1: What are the signs of depression?
Depression can manifest in various ways, including persistent sadness, loss of interest, significant appetite or sleep changes, concentration difficulties, fatigue, feelings of worthlessness, increased irritability, and thoughts of death or suicide. Consulting a professional is crucial if you experience these symptoms for an extended period.
Q2: What are the causes of depression?
Depression is a complex condition with multiple contributing factors, including biological imbalances in brain chemicals, psychological factors like negative thinking patterns, and social factors like isolation or stressful relationships.
Q3: What are the treatment options for depression?
Effective treatment options for depression include psychotherapy, medication, lifestyle changes like exercise and healthy diet, and support groups.
Q4: How can I help a loved one who is depressed?
Supporting a loved one with depression requires understanding, patience, and empathy. Offer encouragement, listen actively, encourage professional help, provide practical assistance, and respect their boundaries.
Q5: How can I prevent depression from recurring?
Maintain treatment, practice self-care, develop coping mechanisms, stay connected, monitor your mental health, and seek help if symptoms reappear. Remember, you’re not alone in this journey.