Depression:
Feeling sad or anxious at times is a normal part of life. But if these feelings last more than a few weeks, they could be symptoms of depression.
Clinical depression especially left untreated, can interrupt your day-to-day life and cause a ripple effect of additional symptoms.
Major depression (a more advanced form of depression) is considered a serious medical condition that may dramatically affect your quality of life.
For a person to qualify for a diagnosis of major depression, a person has to experience at least five symptoms for longer than two weeks.
A depressive episode is different from regular mood fluctuations. They last most of the day, nearly every day, for at least two weeks.Other symptoms are also present, which may include:
- poor concentration
- feelings of excessive guilt or low self-worth
- hopelessness about the future
- thoughts about dying or suicide
- disrupted sleep
- changes in appetite or weight
- feeling very tired or low in energy
Depression is technically a mental disorder but also affects your physical health. It may impact everything from your heart, kidney, nervous system, and immune system health.
Each person may experience it at different times or varying intersities.
Seeking support from a mental health professional is often a good first step when facing depression symptoms.
Along with therapy and sometimes medication, there’s a lot you can do on your own to fight back. Changing your behavior — your physical activity, lifestyle, and even your way of thinking — are all natural depression treatments.
Do the following to keep depression at bay
These tips can help you feel better — starting right now.
1. Get in a routine.If you’re depressed, you need a routine. Depression can strip away the structure from your life. One day melts into the next. Setting a gentle daily schedule can help you get back on track.
2. Exercise. It temporarily boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular exercise seems to encourage the brain to rewire itself in positive ways.
How much exercise do you need? You DON’T need to run marathons to get a benefit. Just walking a few times a week can help. Brisk walking, notably.
3. Eat healthy. There is no magic diet that fixes depression. It’s a good idea to watch what you eat, though. If depression tends to make you overeat, getting in control of your eating will help you feel better.
Although nothing is definitive, foods with omega-3 fatty acids (such as salmon and tuna) and folic acid (such as spinach and avocado) could help ease depression.
4. Get enough sleep. Depression can make it hard to get enough shut-eye, and too little sleep can make depression worse.
What can you do? Start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom — no computer and no TV. In time, you may find your sleep improves
5.Do something creative.
Creative activities can also promote positive mental health outcomes if you enjoy being creative. Doing creative endeavors might:
- relieve stress
- raise your self-esteem
- help you focus
Engaging your creativity can be a great way to lift your mood and make you feel more energized.
Participating in dance, music, painting, theater, or other forms of artistic expression can also serve as ways to express yourself or process how you feel.
Listening to or performing music may improve mood and make you more receptive to positive emotions.
Also a creative act like: dance movement therapy (DMT) can be highly effective in reducing depressive symptoms.
5. Spend time outside.
Spending time in nature may also help improve your thinking, memory, and mood. You might also feel less stressed after getting fresh air.
It’s unclear why nature has such a positive effect on our overall well-being, but it could be linked to the combination of fresh air and sunlight.
To get the most mental health benefits from your time outside, experts recommend spending at least 120 minutes in nature each week.
Don’t worry. You don’t have to be a master of the great outdoors to reap the benefits of being outside.
Consider trying the following:
- heading to a local park
- taking a walk on the beach
- eating a meal al fresco
- doing errands on foot
5. Practice meditation: Regular meditation may allow you to relax your mind and body, so you can focus on finding balance and being present in the moment.
Studies have found that meditation effectively reduces symptoms of depression and anxiety in participants.
Research also suggests that meditation practiced alongside cognitive therapy may reduce the likelihood of experiencing future depressive episodes.
There are many approaches to meditation, and establishing a practice can take time.
You can start slowly by adding a few minutes each day to your routine. Then, gradually increase the length and types of meditation exercises over time. Meditation is know to also grant participants general long term good health.
6. Connect with loved ones:
It may feel easier or safer to avoid others when feeling depressed — even those you love the most. But rather than isolating yourself, consider finding ways to reach out to the people you care about.
Connecting with others may feel uncomfortable, but it can be helpful in the long run. Depression has been linked to loneliness. Connecting with others may help you feel less alone.
Spending time with loved ones also may remind you that you are loved and cared for. This can be a powerful tool in reducing depressive symptoms and making you feel more uplifted.
7. Set small, specific, and achievable tasks or goals.
Setting and working toward large or lofty goals can be overwhelming, particularly if you live with depression or another mood disorder.
Fear of failure, lack of energy, and unreasonable expectations can make goal-setting even more daunting.
By breaking things down into small, specific, and achievable tasks, you may be better equipped to overcome symptoms, especially if those tasks are personally meaningful or bring joy.
For instance, declaring, “Today, I’m going to clean the entire house” is likely to be an unrealistic and unmanageable goal when you’re experiencing depression symptoms.
Instead, consider honing in on a chore you can tackle today, such as vacuuming the living room, reading one chapter of a book you love, or playing a few notes on an instrument you enjoy.
Focusing on a single action makes each goal much more approachable. You’ll also feel a sense of accomplishment when you achieve it.
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