The best way to improve your self-esteem is to treat yourself as you'd treat a valued friend, in a positive but honest way. Notice when you're putting yourself down, such as thinking, "You're so stupid for not getting that job", and instead think, "Would I say that to my best friend? You probably wouldn't. Tell yourself something positive instead, such as: "You're a bright person, you'll get the next job".
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But it can exaggerate some feelings and make you feel angry or aggressive. It can also make you feel more depressed. Making healthy choices about your diet can make you feel emotionally stronger.
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You're doing something positive for yourself, which lifts your self-esteem. A good diet helps your brain and body work efficiently, too.
Why is dealing with depression so difficult?
It can help you sleep better , have more energy and keep your heart healthy. Choose an exercise that you enjoy. If it helps, do it with a friend or listen to music.
Adults should aim for minutes a week. Find out how exercise can help with depression. Around 7 to 8 hours is the average amount of sleep an adult needs for their body and mind to fully rest. Find out why lack of sleep is bad for your health. Get more tips to help you get to sleep.
It helps strengthen your relationships and connect with people. Depression can develop gradually over an extended period of time. When the changes in mood are subtle and come on slowly we may simply not recognize that things aren't the same as they used to be. Depression can make you feel down about yourself.
If you are feeling like you are somehow bad or defective it's easy to dismiss what you are feeling as somehow being an innate part of yourself that can't be fixed. You may feel that rather than suffering from a treatable illness you are irreparably broken and unworthy of feeling better. Cultural differences can also make it more difficult to recognize and acknowledge depression.
If those around you treat depression as something that must be borne without complaint then you may feel as if asking for help is a sign of weakness. Feelings of sadness or emptiness Anger and irritability Loss of interest in activities usually enjoyed Sleep problems such as insomnia or sleeping too much Fatigue or lack of energy Changes in appetite or weight can be either a lack of appetite accompanied by weight loss or increased appetite with weight gain Anxiety and agitation Slowed thought, speech or physical movements Feelings of worthlessness, hopelessness or excessive guilt Problems with thinking, memory, concentration and decision making Thoughts of death and suicide Mysterious aches and pains with no discernible cause.
Depression Discussion Guide Get our printable guide to help you ask the right questions at your next doctor's appointment. Download PDF. Was this page helpful? Thanks for your feedback!
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Email Address Sign Up There was an error. What are your concerns? Check your mood using this simple mood self-assessment quiz and get advice on what might help. Whatever the cause, if negative feelings don't go away, are too much for you to cope with, or are stopping you from carrying on with your normal life, you may need to make some changes and get some extra support.
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Your GP can discuss your symptoms with you and make a diagnosis. If you're diagnosed with depression, your GP will discuss all of the available treatment options with you, including self-help, talking therapies and antidepressants. Whether you have depression or just find yourself feeling down for a while, it could be worth trying some self-help techniques. Life changes, such as getting a regular good night's sleep, keeping to a healthy diet , reducing your alcohol intake and getting regular exercise , can help you feel more in control and more able to cope.
Self-help techniques can include activities such as meditation, breathing exercises and learning ways to think about problems differently. Self-help books and apps and online tools for mental health can be very effective. There are lots of different types of talking therapies available.
To help you decide which one would most suit you, talk to your GP or read about the different types of talking therapies. If your GP prescribes you antidepressants, they will discuss the different types and which one would suit you best. See some other organisations that can help with mental health issues. Page last reviewed: 6 November Next review due: 6 November