12 WAYS TO DEAL WITH DEPRESSION

12 WAYS TO DEAL WITH DEPRESSION

 I'm going to highlight 12 ways to boost  your mood so if you're feeling low if

you're feeling depressed then these 12 tips are going to help massively now

before I highlight the 12 ways to boost your mood's important to note that if

you feel depressed right now if you feel low it's perfectly fine again we have to

talk about the pressure more because one in four people will suffer with

depression and it's important to note that depression is something that you

can handle you know there's so many people that suffer from depression in

the past and overcame it and you know myself included so it's important to

notice that how you're feeling right now can be changed and these 12 tips are

hopefully going to help you 

so the first one is

1: Exercise 

now you probably know the benefits of exercise and you don't need me to tell you the benefits of

exercise but you know I'm not going to scientific on you but exercise reliefs

are chemicals called endorphins and endorphins are simply what you call the

feel-good hormone and when you do a bit of exercise, you're going to it's

going to release endorphins it's going to make you feel better so what you can

do is when you're feeling low when you're feeling depressed just do a

a little bit of exercise and  you know try and dry and think back to the last

the time you exercise try and think back to that feeling that you had once you

completed the session you felt good right well you know that's what you

want to tap into the problem is getting to exercise so you know don't

think you have to commit to an hour to half an hour even if you just did five

minutes of jogging on the spot ten minutes of jogging on the spot you know

that's going to start to release those endorphins it's going to start to make

you feel better about yourself so the next time that you feel quite low and

quite you know down and depressed try and do some exercise and that's going to

help massively so the first one is exercise the second one is to take a

2: Cold shower

now the way I recommend that you do this is to take your shower as you normally

to put maybe some shampoo on and then change to cold and then simply use the

cold water to rinse off the shampoo now it's going to be a real shock at first

but just know that your body is going to get used to it so are you and what's

that's going to do is that's going to change your state the cold shell will

change your state it's also you know people have said that helps boost

testosterone if you're a man that's going to help as well so it's going to

you know it has so many benefits so stick active I know it's going to

be a shop at first but that's going to change your state and that's going to

dramatically make you feel better as well so you can take a cold shower

and that's also going to boost your mood the third thing is 

3: What you eat

 now I never really realized this but a few years back you know I felt quite down a lot of the time and I

 was doing well with work, I was you know a lot of things in my life was good but I was eating bad food

 looking at it I had like lack of energy I felt tired all the time I didn't feel

good and that's because of what I was feeding my body and so many people skimp

on the food that they eat but realistically your nutrition is one of

the most important thing you know I always say that if you bought a Ferrari

you wouldn't put cheap gas in Ferrari that could damage the Ferrari so you

need to see yourself as a Ferrari and feed yourself in the best possible way

so you need to think about your nutrition there are so many foods out

there that can you know boost your mood so start to look at your nutrition think

if you're eating a lot of sugar you're drinking a lot of caffeine the same

the thing you know is if you're eating too much processed stuff it's going to have

an impact so look at your nutrition maybe your nutrition could help you fill

in low and fill in down the fourth one is 

4: TO SPEAK TO SOMEONE 

so I did an article on opening up and this is you know specifically hard for men and I

personally believe this is why the suicide rate for men is so high at the moment because we're afraid to

 open up  we're afraid to talk to someone about our emotions

about what we have to deal with so you know opening up and talking to someone

is the big the biggest step that you can ever take to getting out your depression

so you need to think about that don't be afraid don't think that showing

emotion is a weakness show an emotion isn't a weakness it's a strength and

once you understand that and you can open up to someone and talk to someone

about it, you're going to feel you know a a huge weight lifted off your shoulders

straight away all of those thoughts all of those emotions that you're keeping to

yourself and you're not openly dealing with as soon as you speak to someone

about them, you're gonna fill them lift it there was someone I read an article

once about a guy this is like the most masculine way of putting it and he said

imagine that you were dying to take a piss see you're dying for the toilet you

needed to go to the toilet let's say that you were drinking loads

the toilet but you couldn't go and then when you finally get to go that whole

release that whole feeling it's basically why it's like when you open up

and you talk to someone and you let all your emotions free there's a huge weight

lifted off your shoulder that's a crazy example but hopefully you can relate to

that so open up and talk to someone and that's going to help you as well the

The next one is 

5: To celebrate your wins 

wean don't celebrate as much as we should we don't you know congratulate ourselves as

much as we should if you've done something in the day which you're proud

of celebrating it you know it's going back to like your inner child when you were

you know a child you always got given something if you did something well you

always rewarded and then you typically rewarded yourself as well so you're on a

a child is screaming for some kind of reward if you do something well reward

yourself I'm tapped into it in a child what is it that you want to do

what do you have fun with what do know enjoy and celebrate it you know it

could be as simple as changing your body language if you look into research about

the power pose you know people would naturally do that if they win a race the

arms go up and that's what's called the power pose and that just that body

language change makes you feel a lot better about yourself so you need to

start celebrating your wins more often and when you celebrate more

it's going to boost your self-esteem and it's going to boost your mood so

that's the next thing is

6:To cut back the beard cut back the

alcohol guys

like there's nothing wrong with having a good beer having a good

you know drink up at the weekend but if you're drinking every day you need to

understand that alcohol is a depressant so if you're feeling depressed and

you're drinking you're just feeding yourself a depressant so if you

cut back the alcohol you might start to find that your mood and your depressive

state starts to change as well you know that like I said there's nothing wrong

if you want to go out and enjoy a beer at the weekend or you know once in a

a week or once every two weeks or once a month if you're drinking every night and you're feeling

 depressed a positive person - you're not exactly helping the situation another one number seven is 

7: Be grateful

 so one of the simplest shifts that you can ever do is shift a

gratitude so if you're feeling you know if you're feeling if you're worrying

about money for example and that's putting you in a depressive state then

shift the gratitude what are you what are you grateful for what do you have

there are so many things that we can be grateful for that we take things for

advantage so you know you could be grateful for your health the fact that

maybe you know you can Ward the fact that you can run the fact that you've

got water in the tap that you can drink from you know the fact that you've got

so many opportunities in the country that you live in people take the country

they live in for granted there are so many people were in so much debt and they're

making you know $5,000 a month $3,000 a month and they're in debt because

they're overcomplicating things and they worry about the debt but in reality

you need to be grateful for the things that you've got and when you shift the

gratitude when you shift to what you're grateful for you're going to be put into

a positive mindset whereas when you think about what you lack and what you

haven't got you in a negative mindset stop worrying about the things that you

haven’t got things that you lack think about the things that you have got and the things

that you can be grateful for and that will put you in a positive mindset the

The next one is 

3: To know you're in control

number eight know you're in control know that this situation you're in right now

and I hate to break it to you has been  put in by yourself

you're in this situation because of yourself so although that's bad you

know fort when you first think of it the the positive side to that is you're in

complete control to get yourself out of it so you're in complete control to

change your mood it's entirely up to you you're in control of it so it's up to

you to change it and the most important the thing that we need to do and then don't

do that much is take responsibility take responsibility for the situation you're

in and take responsibility that you are the person who can get you to the next

a situation that you want to be in so you're it's entirely up to you to get

out of this state that you're in and you can do it following these

principles as well so know that you're in control the next one number nine I'm

trying to go through these as quickly as I

can

9: Do a good deed 

so if you're feeling down if you're feeling depressed go and do something good for someone

else have you ever done that if you are ever done you know a good deed you've done

something good for someone else how did you feel when you did that did you feel

depressed or did you feel relieved that you feel excited to go and do a good

deed for someone it could be as simple as buying the person behind your coffee

it could be as simple as you know carrying someone shopping it could be as

simple as helping out a friend do a good deed for someone and that will put you

and again a positive mindset if you put all the focus and attention on you in

the situation you're in it's going to you know you're going to still be in

that deep hole but if you look out and you try and help someone and you help

someone to do something that they want to do it's going to again put you in a

positive mindset so do a good deed that's going to help there's a good

the thing that you know I try and do call a good deed day where I take a whole day

out and I just try and do as many good deeds as I possibly can I need to get

back on to that but that's something you could do but it could be as simple like

I said it's just buying someone a coffee seeing how happy they are with you doing

that and then that will make you feel better so do a good deed number 10 

10: Seek  silence

 you know we're so busy all the time you might want to watch my video

how to relieve stress and clear your mind because that's where I talk about

silence more but try and seek silence when you just sit down and you

know in silence you can start to really reflect on things but the problem is is

we try and keep ourselves busy because we don't want to listen to

the force and the that's going on inside so try and seek silence it could

be as simple as you know going out into let's say nature and just sitting on a

bench in silence it could be as simple as sitting at home in silence just try

and do that more often because you'll start to self-reflect and you start to

realize things about you and where you want to be going so seek

silence number 11 

11: Laugh 

just laugh more just watch comedy go out with

friends laugh more again laughing scientifically will put you in a better

the mood so it will put you in a better mood it'll put you in a better mindset to

start to laugh a little bit more don't take life so seriously everyone takes

life seriously don't take it seriously just enjoy it again tap into your inner

child things used to do as a child that you loved you know to go and do that now as

an adult just go and do it just go and have fun laugh more and you're going to

feel a lot better as well and then last but not least number 12 is

12:  Tidy up 

I'm massively guilty of this you know I'm a very unorganized messy person but

when you don't tidy up and you walk into an office and its tie in is untidy

that's going to make you you know that's going to make you feel down and it's

going to give you a cluttered mind so I like to say cluttered house cluttered

mind you know an uncluttered house the uncluttered mind so when you're working

in an office and there are papers all over the desk there's unorganized stuff everywhere it's going to you

 know you're going to start to reflect on that and think it's going to make it's going to

put you in a negative mindset but if everything is tidy everything's

organized it's going to you know put you in a much positive mindset and Tim

Ferriss is the one who said one simple a shift that he did which revolutionize it

and changed his mindset massively was he made his bed every single morning he

made his bed that's the first thing he did as soon as he got up he made his bed because that then sets him

 up for a day of you know being motivated do things

because that was the trigger but at the same time as well when he comes back in

the evening the beds made you know coming back to the bedroom and this is

someone tidy is going to put you in an active mindset so see if you can be a

a little bit more organized if you can a little bit tidier as well come through