Sunday, April 14, 2024

5 Ways To Fight Depression

Simple Ways To Help Fight Depression Every Day

5 Ways to Fight Depression Without Medication

Depression can leave you feeling sad, tired and isolated, but these symptoms dont have to define you. With the right treatment methods and lifestyle changes, you can fight depression and get back to enjoying your favorite hobbies and activities and spending time with friends and family.

Overcoming depression doesnt have to mean taking huge, overwhelming steps. There are five small changes you can make in your daily habits that can have a big impact on your mental health and overall well-being.

Natural Ways To Fight Depression

Depression is a multi-factorial illness. This means that on its appearance and the impact it has on the life of the person who suffers from it, many factors influence. To fight against, the best is to fight on different fronts at the same time

Lately, much attention has been paid to the chemical changes that take place in the brain that are linked to depression. Were talking about the hormones of happiness, stress, everything. We also talk about neurotransmitters and their effect on morale. If this approach is also scientific and valid, it is important to provide some clarification.

Depression is a prison in which you are both the prisoner and the cruel jailer.

-Dorthy Rowy-

Build A Support Network

One of the most important things you can do to help yourself with depressionother than medication and therapyis to develop strong social support.

For some, this may mean forging stronger ties with friends or family. Knowing you can count on supportive loved ones to help can go a long way toward improving your depression.

For others, a depression support group can be key. It may involve a community group that meets in your area or you might find an online support group who meets your needs.

Read Also: What Medication Is Given For Depression

Stop Overthinking And Do Something

Experiencing a little analysis paralysis? Instead of agonizing over lifes what-ifs, try taking action right now. Amazon CEO Jeff Bezos spoke about this topic in a 2016 letter to his stockholders, in which he argued against worrying about tomorrow. For him, having a this is Day 1 mentality is the key to making smart decisions. Once you have 70 percent of the information, Bezos argues, you should be able to make a decision and act on it.

If youre a perfectionist at heart, retrain yourself to have an action bias. Each day, stop putting off what can be done. In time, youll feel less stressed about the unknown as you learn to course-correct when things dont work out.

Leave Work At The Workplace

5 Natural Ways to Fight Depression

Work can be a source of stress for some. And if one does not cope with this stress well, the body starts to respond to stress either physically or mentally.One of the ways this happens is through depression. Stress from work can be multifactorial whether it is a failure of a project, strained relationships with colleagues, short deadlines or even not enjoying the nature of ones vocation.Dealing with work stress and leaving work at the workplace would give you space outside of work to recharge and revitalize.

Recommended Reading: Baclofen For Anxiety And Depression

Listening To Classical Music

Certain melodies have been shown to have the ability to increase the production of serotonin. They harmonize the brain and promote the feeling of well-being and enthusiasm. Bachs music is one of the most recommended. This artist made compositions following a mathematical order which seems to coincide with certain frequencies of our brain.

Likewise, composers such as Brahms, Chopin, Handel, Haydn and operas like Madame Butterfly are recommended. This type of music inspires and induces a kind of openness to feelings. They allow you to connect with your own pain and that has a healthy effect.

For a depressed person, it is not easy to do things for their well-being because their body asks them to surrender. Maybe she needs some extra motivation. Maybe she needs some support to get started. But, know that the most complicated is precisely that, the beginning. These methods of overcoming depression in a natural way are often effective in the short term. Whether or not you suffer from depression, will you dare to try them to improve your morale?

Depression Affects Each Woman Differently

Not every woman who is depressed experiences every symptom. Some women experience only a few symptoms. Others have many. The severity and frequency of symptoms, and how long they last, will vary depending on the individual and the severity of the illness.

Where Can I Learn More About Depression in Women?

The following agencies have additional information on depression in women.

Read Also: Does Smoking Cause Anxiety And Depression

Natural Ways To Overcome Anxiety And Depression

Anxiety, Depression, Self DevelopmentElisha Goldstein, Ph.D.

Do you ever feel anxious or depressed especially in these times? Its easier than we think for our brain to get conditioned into an anxious or depressive loop. In this video Im going to share with you what Ive learned over the last 20 years as a psychologist, around what are natural ways to overcome anxiety and depression. These arent the common ways of better sleep, regular exercise and whole foods. Ill talk about cultivating certain ways to focus, practices and mindsets that can enhance your sense of energy, resiliency, and just plain being happier. I use these 5 natural ways in my own life, in my private psychotherapy with clients and with thousands of others in my personal coaching and professional teacher training programs. Listen to them closely, pause the video when you need to, take notes, these can change your life for the better.

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Discuss Supplements With A Doctor

5 Effective Ways to Beat Depression, Stress and Anxiety

Some supplements may be beneficial when people with depression take them as part of a treatment plan.

However, it is vital to speak to a doctor before taking supplements. Some may interact with antidepressants or other medications, or they may be unsuitable for people who are pregnant or have existing medical conditions.

Examples of supplements that people sometimes take for depression include:

Also Check: Can Postpartum Depression Start During Pregnancy

Target Harmony Throw Balance Overboard

Work-life balance is a dangerous myth. Even Bezos knows it. In a candid interview published in TechCrunch, he admitted that he doesnt strive to give up one thing for another. He would rather focus himself enthusiastically on all the valuable aspects and responsibilities in his world.

You can do likewise by being flexible about how you structure your days. As an entrepreneur, working a lot is part of the status quo. At the same time, you dont have to do all the working at the expense of your family, friends or self, so figure out what priorities serve you and yours best.

Into each entrepreneurs life, some — or a lot of — stress will fall. So be it. Because you know that its going to be a part of your chosen career path, why not bolster yourself mentally to fight the down times? Train your brain to stay positive in the face of fear and worry its the only way to thrive in the experience.

Recognize And Conquer Your Critical Self Attacks

Depression is often accompanied by a critical, self-destructive mentality that interferes with and distracts us from our daily lives. When depressed, people tend to accept this negative identity as a true representation of who they are. Many people fail to recognize that this sadistic point of view is actually the voice of a well-hidden enemy within, what my father, psychologist Dr. Robert Firestone, refers to as the critical inner voice. Internalized early in life, this inner voice functions like an over-disciplinary parent holding us back and keeping us in our place.

To begin this process, it is helpful to think of these destructive thoughts as being like the parasites that keep you in bed when you’re sick with the flu. Don’t listen to these attacks when they tell you not to pursue your goals, to isolate yourself, or to forego an activity you enjoy. This gives the voice even more power over you. Instead, when you notice these thoughts and attitudes starting to intensify and take precedence over your more realistic, positive ways of thinking, it is essential to identify them as an alien point of view. Ask yourself, would you think such cruel thoughts about a friend or family member who was experiencing the same struggles. By having compassion for yourself and recognizing this inner voice as a destructive enemy, you can begin to see who you are more clearly and realistically.

Read Also: Do You Have To Be Sad To Have Depression

Get A Good Nights Sleep

Depression is associated with insomnia, hypersomnia, and disruption of circadian rhythms. Paradoxically, whole or partial sleep deprivation for one night can relieve depression. Advancing the sleep phase can help.

There are all kinds of ways to improve your sleep, such as alcohol avoidance, melatonin, a completely dark bedroom, magnesium. One thing people like us should do is install light-reducing programs on our computers, tablets, and phones, such as f.lux and Twilight. Interestingly, my new Kindle Fire tablet came with a built-in color adapter, Blue Shade, so words getting out.

Depression Can Be Treated

5 ways to fight Depression

Even the most severe cases of depression can be treated. Depression is commonly treated with medication, psychotherapy , or a combination of the two.

Antidepressants are medications commonly used to treat depression. People respond differently to antidepressants, and you may need to try different medicines to find the one that works best. Researchers also are studying and developing other medications for depression, such as brexanolone for postpartum depression, and esketamine. You can learn about recent developments on these and other medications at NIMH’s Science News webpage under the topic Treatments.

There are many different types of psychotherapy, such as cognitive behavioral therapy or interpersonal therapy. The particular approach a therapist uses depends on the condition being treated and the training and experience of the therapist. Therapists also may combine and adapt elements of different approaches.

Depression affects each individual differently. There is no one-size-fits-all for treatment. It may take some trial and error to find the treatment that works best. You can learn more about the different types of depression treatment, including psychotherapy, medication, and brain stimulation therapies, on the NIMHs webpage about depression. Visit the Food and Drug Administration website for the latest information on warnings, patient medication guides, and newly approved medications.

What to Consider When Looking for a Therapist

Recommended Reading: How To Treat A Friend With Depression

Do Things You Once Liked To Do Even If You Don’t Feel Like It

Depression is one of the hardest emotional states to endure because the symptoms themselves can destroy your will and energy to engage in activities you once loved. Giving in to this lethargic state can give your depression even more power, whereas staying active in your life, pursuing anything and everything you may find of interest will re-ignite your spark and keep you on your own side.

Best Ways To Fight Depression

Depression is a disorder where a person experiences sadness, loss of interest and no motivation. One in three people is found to be battling depression. It is one of the most common disorders in the word today.

The reason behind depression can be a major life change, loss of a loved one, disappointment or stress. It occurs when the person is unable to cope with the situation and remains in despair and is sad for several months together.

People who experience depression find it difficult to cope up with life and involve in the regular day-to-day activities. Hence it is important to recognize the symptoms of depression and fight it.

Here are a few ways that can aid in the battle against depression:Make a routineThis is found to be very effective in helping people fight depression. Creating a structured day with many achievable goals to accomplish is sure to keep you busy and distracted from whatever is making you depressed. It also brings back the focus. Have your entire day planned and filled with activities.

ExerciseEndorphins are released by the body when a person exercises. These endorphins have a positive and profound effect on the mood. A good body image is sure to make you feel good about yourself. Incorporate one hour of exercise in your daily routine. Exercising over long periods of time has found to have a positive impact.Even a few minutes of walking on a daily basis can do the trick.

Recommended Reading: Can I Get Over Depression On My Own

Express Yourself In Writing

Writing in a journal is great therapy and can help you manage depression. You can relieve stress by being open about your thoughts, feelings, and concerns in your writing and stress management is an important part of living well with depression. Be totally honest in your private journal. Writing down your feelings and challenges with depression can release pent-up emotions. You’ll be amazed at how much better you feel after putting pen to paper for just a few minutes each day.

Researchers At The National Institute Of Mental Health And Across The Country Are Dedicated To Womens Mental Health Research

5 Ways to Fight Depression! NOT SCRIPTED!

Researchers continue to study depression to improve the way this medical condition is diagnosed and treated. For example, NIMH researchers are currently working to understand how and why changes in reproductive hormones trigger mood disorders, including postpartum depression, premenstrual dysphoric disorder, and perimenopausal depression.

NIMH scientists are conducting a large number of research studies with patients and healthy volunteers to better understand why some women are at higher risk than others, and how they can translate these findings into new treatments or new uses of existing treatments.

Also Check: Mood Tracker App For Depression

Ways To Help Yourself Through Depression

If you are going through depression, it’s best to get help from a therapist. To get the most from your therapy, you can do things to help yourself, too.

Here are five things you can do to feel better. They may seem simple, but they can help a lot.

  • Exercise. Take a 15- to 30-minute brisk walk every day. Or you can dance, stretch, or do yoga. People who are depressed may not feel much like being active. But get yourself to do it anyway. If you need a push, ask a friend to do it with you. Getting any activity started helps boost your mood. Keep it going.
  • Eat healthy foods. Some people with depression don’t feel much like eating. Some may overeat. But what you eat can affect your mood and energy. So with depression, you need to be sure to eat right. For most people, that means plenty of fruits, vegetables, and whole grains. Limit simple carbs and foods with added sugar. Don’t go for too long without eating. Even if you don’t feel hungry, eat something light and healthy.
  • Don’t dwell on problems. It can feel good to talk through a problem with a caring friend. But depression can lead people to complain, blame, and rehash problems too much. It can keep you focused on what’s wrong. It’s OK to air your thoughts and feelings with people who care. But don’t let problems be all you talk about. Talk about good things too. This can help your mood become more positive.
  • Improve Your Eating Habits

    Research continues to find clear links between diet and mental health. In fact, there have been so many studies that have shown improving nutrition can prevent and treat mental illness that nutritional psychiatry is becoming mainstream.

    There are many brain-essential nutrients that can affect depression. For example, a 2012 study found that zinc deficiency is associated with symptoms of depression.

    Improving your diet could be key to reducing your symptoms.

    But before you make any major changes to your diet or begin taking vitamins or supplements, talk with your physician.

    Also Check: Living With A Depressed Spouse

    Tips To Fight Depression By A Suicide Survivor

    A year ago today I was discharged from the hospital where I had spent the past month. Yet I did not feel much better than when I entered. I did not believe in myself, my happiness, or my own self-worth.

    Yet somehow I found my superpower, the ability to take responsibility for my recovery to make me work.

    Before, I had listened to the advice of those who wanted me to be better. The internet, friends, and family thought somehow I would be OK by telling me to do simple mundane tasks. No. No I could not even.

    So I know that putting responsibility on yourself, is not an easy thought. But nothing was. Realising that it was down to me, and taking these slow steps, has seen a steady improvement in my life. Proof: I am here saying this!

    What You Eat And Drink Can Also Affect How You Feel

    5 Natural ways to fight depression â Westside pharmacy ...

    Theres no magic diet that will treat depression. But what you put into your body can have a real and significant impact on the way you feel.

    Eating a diet rich in lean meats, vegetables, and grains may be a great place to start. Try to limit stimulants like caffeine, coffee, and soda, and depressants like alcohol.

    Some people also and have more energy when they avoid sugar, preservatives, and processed foods.

    If you have the means, consider meeting with a doctor or registered dietitian for guidance.

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