Or Spend Time With Loved Ones
Depression can tempt you to isolate yourself and withdraw from your friends and family, but face-to-face time can help wash away those tendencies.
If youre unable to spend time together in person, phone calls or video chats can also be helpful.
Try to remind yourself these people care about you. Resist the temptation to feel like youre a burden. You need the interaction and they likely do, too.
When you do the same thing day after day, you use the same parts of your brain. You can challenge your neurons and alter your brain chemistry by doing something entirely different.
Research also shows doing new things can improve your overall well-being and strengthen your social relationships.
To reap these benefits, consider trying a new sport, taking a creative class, or learning a new cooking technique.
Knock out a few birds with one stone spending time with other people and doing something new by volunteering and giving your time to someone or something else.
You may be used to receiving help from friends, but reaching out and providing help may actually improve your mental health more.
When you do something you love, or even when you find a new activity you enjoy, you may be able to boost your mental health more by taking time to be thankful for it.
Research shows gratitude can have lasting positive effects on your overall mental health.
Meet Yourself Where You Are
Depression is common. It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles.
Every day with this disorder is different. Its important to take your mental health seriously and accept that where you are right now isnt where youll always be.
The key to self-treatment for depression is to be open, accepting, and loving toward yourself and what youre going through.
What Is Samhsa’s National Helpline
SAMHSAs National Helpline, , or TTY: is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.
Also visit the online treatment locator.
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The Connection Between Diet And Depression
There are many different factors that contribute to depression. Some are out of your control, like genetics or a traumatic life event. But the foods you choose to eat can also play a role.
Because food can influence certain chemicals in the brain, like serotonin, that help regulate mood. An estimated 95 percent of your serotonin is produced in your gastrointestinal tract. So, it makes sense that what you eat may influence mood.
For example, a 2014 review found that people who followed a Mediterranean diet of fruits, vegetables, fish, and whole grains were 16 percent less likely to experience depression compared to people who followed a typical high-carbohydrate Western diet.
The Mediterranean diet is thought to be effective against battling depression because it’s rich in anti-inflammatory foods like leafy greens and fish, while also cutting down on processed foods that can cause inflammation.
Inflammation is known to contribute to a number of diseases including heart disease, Alzheimer’s, and certain cancers like liver and cervix. How strongly inflammation contributes to depression is still unclear. But some studies, like the 2014 review, suggest that keeping inflammation at bay through your diet may help prevent depression.
Mushrooms: Helpful Tools To Lower Blood Sugar
Here are two good reasons why mushrooms are good for your mental health. First, their chemical properties oppose insulin, which helps lower blood sugar levels, evening out your mood. They also are like a probiotic in that they promote healthy gut bacteria. And since the nerve cells in our gut manufacture 80 to 90 percent of our bodys serotonin the critical neurotransmitter that keeps us sane we cant afford to not pay attention to our intestinal health.
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Feeling Down It Might Be Your Diet
There is a link between food and depression. While there is no specific food that can prevent or treat depression, a healthy diet may help boost your mood. If you feel depressed, talk to your doctor. Also remember no food is a substitute for prescribed medication. That said, good nutrition helps keep you feeling your best. Nutrients in foods support the body’s growth, wellness, and repair. Without vitamins, mineral, carbohydrates, protein, and healthy fats, our bodies cannot work at their full capacity.
Raw Foods To Improve Mood
If youre looking for a clear path to better long-term health, your first step could be eating more fresh fruits and vegetables on a regular basis. Studies show that in addition to physical benefits, the more fruits and veggies you eat result in better mental health, as well. Over the past few decades, researchers have found compelling evidence that people who eat fruits and vegetables have fewer symptoms of depression, stress, and overall negativity. Research also shows that those who eat the most fruits and vegetables are generally happier, feel more satisfied, and find more purpose and fulfillment in their lives than those who eat fewer or none.1
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Practice These Coping Skills Every Day
I recommend doing many if not all of the following coping skills and techniques once a day when experiencing depression. Its important to know you probably wont be motivated to do any of them at first because depression frequently saps motivation. In other words, know that its normal to feel unmotivated until youre halfway done.
The patients I work with who frequently practice these coping skills get better.The seven techniques can be memorized with the acronym MY PEERS.
1. Meaning: Find small ways to be of service to others.
Find personal meaning by serving something larger than yourself. Remember service doesnt have to be big to count. Consider this, Success, like happiness, cannot be pursued it must ensue as the unintended side effect of ones personal dedication to a course greater than oneself. Viktor E. Frankl, Mans Search for Meaning
2. Your goals: Find workable goals that give you a sense of accomplishment.
Most people feel guilty when talking about goals because they set unreasonable or unworkable goals. A goal is workable if its:
If something goes wrong with your goal, adopt a what can I learn from this? attitude . Also, be careful when comparing your progress with others. We usually compare our biggest weakness with another persons biggest strength. This is unfair .
3. Pleasant Events: Schedule pleasant activities or events.
4. Engagement: Stay in the present.
Food And Depression Tips To Change Your Mood
As Ive mentioned in our e-course, food and depression has a strong connection. Honestly, you are what you eat! If you arent getting the nutrients your body needs, you can easily slip into depression. Think of it like a Ferrari getting old oil or dirty gas: its engine can skip or back fire. Its a beautiful car running on dirty fluids. Its the same with your body.
Your body is connected to your mind. Of course you knew that! But, for some reason, we fail to remember this. The connection of food and depression makes sense. When your body is unhealthy because of a lack of nutrition, your mind breaks down.
|In the over 35 years that Ive been a counselor, I have frequently encountered individuals whose anxiety and depression completely cleared up by tuning into how food was affecting them. – Margaret Paul, Ph.D.|
Eating healthy to cure your depression is worth it! It not only cures your depression but can cure and prevent many other diseases as well. Feed your body well and you feed your mind. Soon, your outlook on life can become completely different! Instead of not wanting to get out of bed, you jump out of bed in the morning looking forward to the day.
The medical journals are filled with studies of the effects of nutrients on mood.
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How Eating Right May Boost Mental Health
Your brain is greedy. It needs a lot of energy to work properly and to create neurotransmitters chemicals that send signals through the nervous system.
Without enough energy or the right nutrients, your brain wont get what it needs. In fact, one study suggests that eating a lot of nutrient-sparse processed foods could up your chances of becoming depressed by as much as 60 percent.
Other research has shown that nutrient deficiencies often look like mental health problems.
Here are some pathways by which a healthy diet might protect your brain.
Research Show That Certain Foods May Have Antidepressant Effects
Good nutrition is associated with improved mood. The relationship between diet and risk of developing depressed mood is probably multi-factorial. Research supports that deficiencies of select nutrients are associated with increased risk of depressed mood, including certain B vitamins, omega-3 fatty acids, vitamin D, zinc, and magnesium.
Foods rich in B-vitamins, especially folate, pyridoxine , and methyl-cobalamin may be especially effective against depressed mood. Foods rich in B-vitamins include whole grains and dark green leafy vegetables. The B vitamins are enzyme co-factors that facilitate the synthesis of neurotransmitters implicated in mood regulation such as serotonin, dopamine, and norepinephrine.
Nutrients enhance mood through a variety of mechanisms.
Some nutrients such as zinc, magnesium and omega-3 fatty acids may promote increased the synthesis of brain-derived neurotropic factor which enhances neuroplasticity, resulting in greater resilience of the brain in the face of stress, which may lead to a reduced risk of depressed mood. Omega-3s and some B vitamins are known to have important anti-inflammatory and neuroprotective roles, which may also contribute to their antidepressant benefits.
The Mediterranean diet and other traditional diets are associated with reduced risk of depressed mood.
Seafood and cruciferous vegetables have the highest ‘antidepressant food scores.’
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Beans: Satisfyingly High In Mood
Beans, beans, good for the heart. The more you eat, the more you … smile. They make the G-BOMB list because they can act as anti-diabetes and weight-loss foods. They are good for my mood because my body digests them slowly, which stabilizes blood sugar levels. Any food that assists me in evening out my blood sugar levels is my friend. They are the one starch that I allow myself, so on top of a salad, they help mitigate my craving for bread and other processed grains.
How Can Food Affect Mood
Knowing what foods we should and shouldnt be eating can be really confusing, especially when it feels like the advice changes regularly. However, evidence suggests that as well as affecting our physical health, what we eat may also affect the way we feel.
Improving your diet may help to:
- improve your mood
- help you think more clearly.
Recommended Reading: What To Do When Starting To Feel Depressed
Try These 9 Foods To Cure Depression
When one is suffering from depression, a lot of tricks are tried. We forget that while you do a lot, you have to eat good also. You should have an idea about foods to cure depression. A healthy diet is necessary for fighting depression. Depression is a mental illness and you must know the ways that you can actually cure it.
Good sources of protein and carbs can help in doing so. People develop depression over time, if you know it early then you must look at your eating habits too. Foods to cure depression can be added to your diet and you might see the changes very soon.
The Problem With Multivitamins
Multivitamins are often seen as magic pills capable of giving the human body any missing nutrients it needs. In some cases, people need to take multivitamins for medical reasons or dont have access to healthy food, or maybe they are just starting to eat healthier. It is certainly better to have multivitamins than nothing. However, they are not the best source of nutrition. The human body is meant to absorb nutrients from food, which is where we gain the most benefit. The process that multivitamins must go through often takes away key nutrients or even counteracts the body’s ability to absorb them, especially when vitamins are combined in one pill. Supplements also have a difficult time replicating certain nutrients such as phytonutrients or sulforaphane, which can be found in leafy greens and rainbow vegetables . Ultimately, ingesting multivitamins and vitamin supplements is better than not getting any vitamins in the body, but they are not an alternative for the nutrients our body receives from healthy food.
Another issue is that multivitamins are also not the best option for your wallet. As previously discussed, a roadblock for many people is the perceived cost of healthy eating, which is exacerbated by the idea that multivitamins are necessary. Depending on where you shop, certain vitamins can be marked up to outrageous prices compared to their competitors.
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What Might Feed Our Brain
Our brain is part of our bodies, of course.
So anything that makes our bodies healthier fresh air, sunshine, clean water, exercise, de-stressing, vitamins and minerals, improved circulation, etc. will make our brains healthier.
Some nutrients in particular seem to be linked to brain health.
- Omega 3 fatty acids : Omega-3 fatty acids provide building blocks for healthy brain development and function, and thus have been explored for their potential role in preventing everything from ADHD to Alzheimers. In terms of depression, studies are mixed: Some suggest that supplementing with these healthy fats may help ease symptoms, but were just not sure.
- B vitamins : Studies have shown that a deficiency in B vitamins can be linked to depression, though we dont know exactly why. In a 2014 study from the British Journal of Psychiatry, supplementing with B12, B6 and folic acid improved subjects response to antidepressant medication. But a year later, a study published in the same journal found no improvement in older women who were given the supplements.
- Vitamin D : Vitamin D is required for brain development and function. Deficiency in this sunshine vitamin is sometimes associated with depression and other mood disorders, though a recent research review showed mixed results.
- Tryptophan : An amino acid, tryptophan is a precursor to serotonin. Its not well understood, but low tryptophan seems to trigger depressive symptoms in some people who have taken antidepressants.
Cure : Essential Oils For Depression
Essential oils are now being used as an adjuvant treatment alongside therapy. There have been several studies that were conducted to test the efficacy of essential oils, In one such study essential oils are proven to be a remedy to reduce anxiety and manic depressive disorder to a great extent.
Lavender essential oil has calming properties which have helped people suffering from depression to calm down.
How Does it Work?
Lavender oil when infused in the air, is absorbed into the body via the olfactory nerves. Linalool, the active ingredient in lavender oil acts on the brain inhibits the glutamate binding and also inhibits acetylcholine to be released. This causes a euphoric and relaxed feeling
How to Use:
Diffuse:Place a diffuser in your bedroom and add lavender oil to it. Enjoy its sweet smell while you sleep at night. This helps to increase clarity and avoids depressive thought build-up in mind.
Inhale:When you experience sudden anxiety, inhale lavender oil right from the bottle and get instant relaxation and calmness.
Topical Use:You can rub this oil behind your ears or on the inside of your wrists for positive results against anxiety and depression
Oral:You could also consume the pills of lavender extract that are available, however, check with your doctor for the proportionate dosage that is appropriate for you.
How much to Use:
Lavender oil can be diffused into the bedroom, ideally, you could use it all the time, especially while youre sleeping.
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How Inflammation Is Linked To Depression
Many people might wonder how on earth inflammation and depression could be linked. After all, depression is a mood disorder commonly treated with medications that regulate the levels of certain neurotransmitters in the brain. Inflammation is more commonly linked with physical conditions like arthritis and autoimmune disorders. Nonetheless, the link between inflammation and depression seems very clear.
Numerous research studies have correlated systemic inflammation levels with higher incidences of depression in individuals, though that doesnt mean inflammation causes depression. A healthy lifestyle helps reduce inflammation , but before you make significant changes like an anti-inflammatory diet for depression, learn what the studies show.
The Journey Of Life Is A Mix Of The Good Times And Bad Times During The Good Times We Are Happy And Excited During The Bad Times Our Lives Can Be Full Of Anxiety Stress And Depression
Sometimes in our lives, we have a feeling of depression where we experience a sad feeling. This feeling can be brought about by some recent sadness, frustration, anger or even loss.
Modern medicine has not done enough to deal with depression therefore, the next step would be to consider another approach. This approach requires some knowledge that will help in addressing the root cause of depression. The answer lies in Ayurveda. If you want to know the reason, here is why people are switching to Ayurveda.
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