The Power Of Magnesium
Magnesium is responsible for hundreds, if not thousands, of biological processes. It aids sleep quality, mood regulation, and is an anti-inflammatory, to name a few benefits. Magnesium directly helps in coping with depression.
Most people are magnesium deficient because it used to be more prevalent in the soil it no longer is. Foods grown in soil depleted of magnesium are less nutritious.
Magnesium is also depleted by pretty much everything. Exercise, sex, eating, drinking alcohol are all among things that deplete magnesium.
Missing magnesium in the diet lowers mood, lowers energy, causes fatigue, depression, and anxiety.
Magnesium is well tolerated. Starting with a 1/4 of a teaspoon dissolved in water daily and working your way up as your body takes it will show results.
Connect With Friends And Family
This can be one of the hardest things to do when feeling depressed, but it is one of the most rewarding activities. Isolating oneself from others may seem like a good idea, but put a limit on it and then get out there again.
Confiding in friends and family members can have a huge positive effect on your mood.
Reach Out To Friends And Family
A lot of guys hide feeling depressed from the very people that could help the most.
Talking about whats causing you stress or bringing you down can help lessen the intensity of these thoughts. Give those closest to you a chance to help out. Here are some tips on talking to a friend or family member.
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What Is Focused Meditation
Meditation is the practice of becoming self-aware through breath and attention to connect the mind, body, and spirit.Meditation as a whole can change the structure and function of our brain. That being said, focused meditation or a guided meditation for focus is by far the best one. Meditation for focus and concentration can come in different forms. Experienced meditators use the following:
- Mindfulness this meditation involves us to be focusing on your breath and observing thoughts. This allows us to focus on our feelings without becoming too absorbed in them.
- Concentrative a meditation that gets us to focus on a particular point be it a word, breath, object, or a point in the space youre meditating. This is meant for us to pay attention to that point and prevent our minds from getting distracted.
- Moving this meditation involves gets us to focus on slow and repetitive movements similar to yoga or tai chi. The goal is again to be focusing on your breath while relaxing your body and mind with the movements.
Focused meditation, also known as concentrative meditation, is the practice of meditating and bringing your attention to one single object. This object can be something practical and tangible, such as a mandala painting or a candle flame. It can also be something abstract, such as a phrase or a sound .
Listen To Upbeat Music
There’s no doubt that music can have an impact on how you feel, so choosing the right music when you’re feeling down might be an effective way of lifting your mood.
Research has found people who are depressed may have a tendency to choose music that intensifies rumination, sadness, and emotion-focused coping. So while you might be tempted to turn to somber tearjerkers when you’re feeling down, consider listening to more upbeat songs to boost your mood and inspire positive feelings.
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Finding The Best Depression Treatment For You
When youre depressed, it can feel like youll never get out from under a dark shadow. However, even the most severe depression is treatable. So, if your depression is keeping you from living the life you want to, dont hesitate to seek help. From therapy to medication to healthy lifestyle changes, there are many different treatment options available.
Of course, just as no two people are affected by depression in exactly the same way, neither is there a one size fits all treatment to cure depression. What works for one person might not work for another. By becoming as informed as possible, though, you can find the treatments that can help you overcome depression, feel happy and hopeful again, and reclaim your life.
Coping Skills For Depression
Being prescribed antidepressants that may or may not work for your depression is almost a slap in the face. When your doctor does not offer any practical advice for helping your depression and dismisses it with trial and error medical treatments, it can leave you feeling worse off than you were before. You already dont have hope now, it seems like the external world is validating that concern.
You are not told that depression does not have to be insufferable for the rest of your life. You dont have to accept medication that alters your brain chemistry as your reality. Instead, there are many coping skills for depression you can gain and practice throughout your journey for improved mental health.
Each skill aims to provide solutions to depression. This list offers practical solutions for depression that can be used as preventative measures or during the height of a depressive episode.
Be open-minded and understand that taking action sparks reaction. Be kind and patient with yourself.
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Overcoming Teen Depression Tip : Talk To An Adult You Trust
Depression is not your fault, and you didnt do anything to cause it. However, you do have some control over feeling better. The first step is to ask for help.
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Individual Or Group Therapy
When you hear the word therapy you might automatically think of one-on-one sessions with a therapist. However, group therapy can be very useful in depression treatment as well. Both group and individual therapy sessions usually last about an hour. What are the benefits of each? In individual therapy, you are building a strong relationship with one person, and may feel more comfortable sharing some sensitive information with one person than with a group. You also get individualized attention.
In group therapy, listening to peers going through the same struggles can validate your experiences and help build self-esteem. Often group members are at different points in their depression, so you might get tips from both someone in the trenches and someone who has worked through a challenging problem. As well as offering inspiration and ideas, attending group therapy can also help increase your social activities and network.
When the going gets tough in therapy
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Depression In The Brain
In order to get the most value out of the tips listed below, it is fundamental to understand how depression works on the brain.
Depression and the biochemistry associated with it are incredibly complex. Many factors contribute to the effects of depression in the behaviors and the mental dialogue of people. For starters, inflammation in the brain can create symptoms of depression.
Another factor that can contribute to depression is neurotransmitters not functioning correctly.
Its believed in the scientific community that a lack of neurotransmitters is the problem, though the emphasis should be on regenerating brain cells and receptors. The connections between brain neuronal pathways are essential for the brain to be able to communicate mood regulation.
These connections work by neural circuits communicating through released neurotransmitters. Unfortunately, in a depressed person, the communication is severed, and mood-regulating connections cannot be made.
Doing things that reduce brain inflammation and rekindle these connections made in the brain allows the mood to shift positively.
See Depression As An Intruder In Your Marriage
Like any other illness, depression is an outside forcean unwelcome visitor wreaking havoc with your spouses health, your marriage, and your home life. Seeing it this way can allow both of you to talk about its effects without blame or shame. Once we started talking about it as a third partyas the depressionwe could express our frustrations constructively, Scott-Lowe says. If Dennis was really doubting his worth, I could say, Thats just the depression talking. Its not you. When youre not depressed, you dont think this way. Its feeding you lies.’
This shift in thinking can clear the air. It was a relief for me, Lowe says. I felt Emily was walking on eggshells sometimes, not wanting to tell me how she was feeling. Depression was the elephant in the room that no one wanted to talk about, and I felt even guiltier. Seeing it as the intruder was an accurate perspective. It helped me see why I felt the way I did and let me accept reassurance because it acknowledges whats going on instead of denying it.
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Different Types Of Depression
Your doctor may diagnose you with depression and say that its mild, moderate or severe depending on your symptoms and how severe they are. Or you may be diagnosed with a specific type of depression, such as:
- dysthymia mild depression that lasts for several years
- seasonal affective disorder depression that comes and goes in a seasonal pattern
- postnatal depression depression that many parents experience after having a baby. Some people experience antenatal depression during pregnancy.
Create A Wellness Toolbox
A wellness toolbox is a set of tools that you can use to help soothe yourself when you are feeling down.
The tools you find most helpful might not work for someone else so it’s important to carefully consider what things can help you feel your best.
Think of things you like to do when you’re happy. Then, when you’re feeling down, try one of those activities.
Cuddling your pet, listening to your favorite music, taking a warm bath, or reading a good book are just a few tools you might find helpful.
Create a list of the activities you might try when you’re feeling bad. Then, choose an activity to try when you’re having a particularly rough time.
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Look After Your Physical Health
Exercise has long been known to be a great way to fight depression. If you feel well enough, head out and get some fresh air outside even if its just a brief stroll in the park. Again, you should only do what feels right. If you need to build up to this by starting off slowly , then do whats right for your recovery.
What activity is good for depression?
- Walking or running
- Aerobic-heavy sports like tennis or squash
- Mindful activities like yoga or meditation
- Gym classes
Another significant factor in managing depression is good quality sleep. Research shows that 80% of people with clinical depression struggle with disturbed sleep. Small things like turning off electronic devices and ditching late-night caffeinated drinks and stodgy foods may well lead to you enjoying a better nights sleep. With better sleep, you might also find your mood improving in the day.
The evidence shows that exercise can be a way to manage symptoms of depression, thanks to the endorphins, dopamine and serotonin that are released during exercise that make us feel better. If you feel well enough to do so, introduce exercise into your daily routine.
Tip : Exercise During The Day
People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.
- The more vigorously you exercise, the more powerful the sleep benefits. But even light exercisesuch as walking for just 10 minutes a dayimproves sleep quality.
- It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks.
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Tip : Keep In Sync With Your Bodys Natural Sleep
Getting in sync with your bodys natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule, youll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.
Try to go to sleep and get up at the same time every day. This helps set your bodys internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you dont toss and turn. If youre getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.
Avoid sleeping ineven on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms youll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.
Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.
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Tip : Get A Daily Dose Of Sunlight
Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun for at least 15 minutes a day. Remove sunglasses and use sunscreen as needed.
- Take a walk on your lunch break, have your coffee outside, enjoy an al fresco meal, or spend time gardening.
- Double up on the benefits of sunlight by exercising outside. Try hiking, walking in a local park, or playing golf or tennis with a friend.
- Increase the amount of natural light in your home and workplace by opening blinds and drapes and sitting near windows.
- If you live somewhere with little winter sunshine, try using a light therapy box.
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Recognize The Importance Of Self
Self-care is essential for good physical and mental health. Self-care activities are any actions that help people look after their wellbeing.
Self-care means taking time to relax, recharge, and connect with the self and others. It also means saying no to others when overwhelmed and taking space to calm and soothe oneself.
Basic self-care activities include eating a healthful diet, engaging in creative activities, and taking a soothing bath. But any action that enhances mental, emotional, and physical health can be considered a self-care activity.
Whats The Difference Between Sadness And Depression
Whether youve lost a loved one, moved to a new place, or missed out on a job opportunity, there are plenty of stressful and upsetting events that can get you down. However, the difference between sadness and depression is that sadness usually passes with a little time, while depression is a mood disorder that can appear without any specific cause and last for two weeks or more.
Depression impacts almost every part of your life, interfering with how you think, feel, and go about your daily activities like sleeping, working, and socializing. Some common symptoms of depression include:
- Feeling empty
- Difficulty sleeping or sleeping more than normal
- Changes in appetite or weight
- Feelings of hopelessness
- Loss of interest in hobbies or activities
- Irritability or restlessness
- Aches and pains without clear physical causes
- Thoughts of death or suicide
To be diagnosed with depression, these symptoms must be present nearly all day, every day for at least two weeks.
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Breathe Deeply And Relax The Muscles
Deep breathing techniques are an effective way to calm anxiety and soothe the bodys stress response. Slowly inhaling and exhaling has physical and psychological benefits, especially when done on a daily basis.
Anyone can practice deep breathing, whether in the car, at work, or in the grocery store. Plenty of smartphone apps offer guided deep breathing activities, and many are free to download.
Progressive muscle relaxation is another helpful tool for those experiencing depression and anxiety. It involves tensing and relaxing the muscles in the body to reduce stress. Again, many smartphone apps offer guided progressive muscle relaxation exercises.
We have reviewed some meditation apps that can help with depression and anxiety.
Create A Supportive Home Environment
Its important to remember that your partners depression isnt anyones fault. While you cant fix it, your support will help your partner work through this difficult time.
Changes in lifestyle can make a big difference during the treatment process. Because depression can zap a persons energy and affect both sleep and appetite, it can be difficult for depressed people to make healthy choices. You can help:
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Get A Handle On Stress
Stress can drive up levels of a brain chemical called cortisol, which has been found to be higher in folks with depression. There are lots of strategies for coping with stress, such as time management, meditation, and biofeedback training.
Some stress-relieving activities that you might want to incorporate into your daily life include:
- Deep breathing: A few minutes to slow your breathing and focus your attention on your body in the moment can help you get a better handle on your worries.
- Exercise: Regular physical activity is a great way to blow off steam.
- Progressive muscle relaxation: This process involves intentionally tightening muscles throughout the body, holding that tension for several counts, and then releasing that tension until the muscles are completely relaxed. With regular practice, you may be able to learn how to intentionally relax your body fairly quickly whenever you are feeling tense.
Learning to manage your stress takes time and practice. Talk to your doctor or therapist about other strategies you might try to minimize the stress and your response to it.