Fight Depression With Superfoods
Have you heard of superfoods?
Superfoods are simply foods that are the best of the best when it comes to your health- mental or physical.
There are a variety of foods that are proven to help be beneficial for your brain, which in turn can decrease and prevent symptoms of depression.
Here are a few of the superfoods to add into your diet:
- Berries- High in antioxidants and vitamins, they help give your brain a boost
- Salmon and other fatty fish- High in Omega-3s
There are so many more foods on this list, but these are a few of the biggest and easiest to incorporate into your diet.
Would be interested in reading a blog post about a depression-fighting diet & meal plan? Drop a comment below to let me know!
How Does Depression Affect Productivity
Depression and workplace productivity can significantly counteract each other. This is a common challenge for many people suffering from depression. Employers suffer, too: The estimated cost, due to loss of productivity related to depression and its effects, is in the billions of dollars.3
Why is it hard to keep up workplace performance when youre depressed? The symptoms of depression can be debilitating. Depression can affect productivity in these ways:4
- Lack of concentration
- Lack of initiative or motivation
- Low energy, fatigue
- Poor communication with others
Depression at work is a challenge for many. Self-care and daily changes in your routine may help, but its important you talk to your doctor, a therapist, or behavioral provider for long-term management of depression. Without treatment, depression can worsen.
Smart Ways To Fight Depression Stress And Anxiety For Living Better
Most of the individuals in our society these days suffer from despair, anxiety, and tension, which are all common yet serious issues. Avoiding depression and anxiety in your life is a crucial component of maintaining a positive mindset.
Putting less emphasis on ourselves and moving in a sensible and constructive direction are two ways to find happiness. It can sometimes feel like it will never end when were stressed or depressed. But over time, everything evolves.
Starting with disquiet, it advances to reck your life entirely. In the onset phases of depression, some signs include lack of liveliness, reduced self-worth, and social seclusion. Anybody who encounters these issues will find it unattainable to live a finer life.
If youre one of those people who has given up on living better, we have some tried-and-true solutions that will help you overcome these issues and make the most of your life.
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Go For A Run For An All
The most tangible example of exercise stimulating certain brain chemicals is the runners high that many athletes report experiencing once crossing a certain threshold of exertion, says David Muzina, MD, a psychiatrist based in Cleveland. That sense of euphoria is thought to be due to the release of endorphins in the brain in response to sustained physical activity.
Endorphins reduce your perception of pain and trigger a positive feeling in the body, says Sanam Hafeez, PsyD, a neuropsychologist and the director of Comprehensive Consultation Psychological Services in New York City. Exercise also has a host of physical benefits that can make you feel better overall by decreasing muscle tension, improving sleep quality, and reducing anxiety, she notes.
So which workouts fight depression best? To date, the strongest evidence seems to support aerobic exercise, says Dr. Muzina. This includes running, swimming, walking, hiking, aerobics classes, dancing, cross-country skiing, and kickboxing.
According to the Mayo Clinic, engaging in at least 30 minutes of exercise on three to five days of the week could significantly lessen depressive symptoms. And if youre short on time, even a 10- to 15-minute spurt of exercise could make a difference, the Mayo Clinic reports.
Just be sure to start slowly and use the assistance of a personal trainer if needed.
Try To Get Enough Sleep Every Night
Believe it or not, getting enough sleep is an important part of managing your depression.
Poor sleep can worsen symptoms of depression and make it difficult to manage your moods.
Aim to get at least eight hours of sleep every night.
If you have trouble sleeping, try to establish a regular sleep schedule and avoid using electronics in bed.
You can also try relaxation techniques such as yoga or meditation to help you fall asleep.
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Alcohol Tobacco And Other Drugs
The misuse and abuse of alcohol, tobacco, illicit drugs, and prescription medications affect the health and well-being of millions of Americans. SAMHSAs 2020 National Survey on Drug Use and Health reports that approximately 19.3 million people aged 18 or older had a substance use disorder in the past year.
Add Greenery To Your Home Or Office
You may also find it helpful to add indoor plants to your home or office environment. Natural settings are associated with improved mental well-being, so it makes sense that “bringing the outdoors in” might help improve your mood.
Studies have shown that adding indoor plants to your home or office can help in a variety of ways, including:
- Improving the workplace: Research has shown that office spaces enhanced with indoor plants improve worker concentration and workplace satisfaction.
- Reducing stress levels: Another study found that actively interacting with indoor plans by caring for them can reduce both physiological and psychological stress.
- : Research has found that students who spent most of their time at home during the COVID-19 pandemic had better mental health if they were exposed to more green plants. While about a third of the participants reported symptoms of moderate depression, those exposed to more greenery had lower levels of depression and anxiety.
Choosing certain plants may provide additional benefits. For example, research suggests that the scent of a lavender plant can help people feel calmer and more relaxed. No matter what type of plants you choose, greenery can be a great way to beautify your surroundings and potentially improve your mood.
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Put Your Thoughts On The Witness Stand
Once you identify the destructive thoughts patterns that contribute to your depression, you can start to challenge them with questions such as:
- Whats the evidence that this thought is true? Not true?
- What would I tell a friend who had this thought?
- Is there another way of looking at the situation or an alternate explanation?
- How might I look at this situation if I didnt have depression?
As you cross-examine your negative thoughts, you may be surprised at how quickly they crumble. In the process, youll develop a more balanced perspective and help to relieve your depression.
Refute Depression With The Right People
Reaching out may feel unsafe when depression keeps you a prisoner inside your own mind. Withdrawal and a sense of worthlessness can keep you from supportive relationships and the best healing possible.
The truth is you need people in your corner. Thats the way it is. Its the way were built. When we deny ourselves compassion, care, and understanding, we suffer greatly.
Understand that depression is not likely to dissipate by itself. The help of a professional trained in depression counseling is essential for your best chance at a full recovery. Working with someone who has a firm grasp on your fight, and the tools necessary to defeat it, will help you construct stronger mental defenses.
In addition, take time to seek out non-judgmental loved ones or friends who can help support you. Despite what depression wants you to believe, you are worth knowing and fighting for.
Take just a few moments to return calls or texts youve ignored. Make a coffee date or invite someone to watch a movie.
You may even look into a support group of people working through their symptoms or their own depression counseling sessions. Do something today to break down the wall of isolation and the false notion that youre meant to be alone.
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You May Find It Helpful To Create A Routine
If depressive symptoms disrupt your daily routine, setting a gentle schedule may help you feel in control. But these plans dont have to map out for an entire day. Focus on times when you feel the most disorganized or scattered. Your schedule could focus on the time before work or right before bed. Perhaps its only for the weekends. Focus on creating a loose, but structured, routine that can help you keep your daily pace going.
Tip : Eat A Healthy Depression
What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones .
Dont skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these feel-good foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible.
Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.
Boost your mood with foods rich in omega-3 fatty acids.Omega-3 fatty acids play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements.
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Combine Yoga With Other Treatments To Feel Even Better
Practicing yoga is another activity that can ease symptoms of depression, especially when combined with usual treatment, such as cognitive behavioral therapy, according to a study published in May 2019 in American Family Physician.
Eastern traditions such as yoga have a wonderful antidepressant effect in that they improve flexibility involve mindfulness, which breaks up repetitive negative thoughts increase strength make you aware of your breathing improve balance and contain a meditative component, says Norman E. Rosenthal, MD, a clinical professor of psychiatry at the Georgetown University School of Medicine in Washington, DC.
Dr. Rosenthal suggests starting with a yoga class in your area so you can be sure that youre doing the movements and poses properly. Group yoga offers social benefits, too, Hafeez adds.
Not enough evidence is available to know which type of yoga is best for treating your depression or how long you need to be doing yoga to see benefits. But a study published in 2018 in theInternational Journal of Preventive Medicine found that women who practiced hatha yoga, which combines yoga poses with breathing techniques, three times a week for four weeks reported lower levels of depression, anxiety, and stress, compared with those levels at the start of the study.
Lifestyle Factors That Affect Mood
When you have depression, you can find ways to take control of your life and manage your treatment even beyond medications. Making some lifestyle changes can boost your mood and help alleviate many of your symptoms, including low self-esteem. “Minimizing stress as much as possible is a good idea when you’re depressed, especially unnecessary or avoidable stressors that people can be pulled into when they’re depressed,” says Erik Nelson, MD, a psychiatrist and assistant professor of clinical psychiatry at the University of Cincinnati College of Medicine in Ohio.
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Lifestyle Strategies To Fight Depression
Some people are at a higher risk of developing depression. A few factors that can increase your risk for depression include :
- Family history of depression
- History of abuse
- Traumatic or stressful life events
- Diseases affecting the nervous system
- Loss of a loved one
Experiencing these events or circumstances increases your risk for depression. Still, you can lower your risk of developing depression by taking care of your physical and mental health.
Coping with stress in relationships, work, and daily life is essential for protecting your mental health. Stress management programs help to cope with everyday life and prevent depression . Keep reading to learn about lifestyle changes that can help you manage stress and fight depression.
Make A Plan For Dealing With Depression
You may not always feel like following through with recommendations from mental-health professionals, but an organized plan can help you stay focused on your goals. The important thing is to make sure that all your bases are covered, whether its maintaining regular exercise or taking medication as prescribed.
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Decrease Depression With Routine
Depression deflates and demoralizes you. Motivation and inspiration are replaced by negative rumination and lethargy if you dont have a way to combat them.
Working to establish a regular routine now can help you construct your time and thoughts intentionally. This way, depression has less opportunity to bully you with attacks on your self-esteem and energy.
What does a routine look like? Train your mind to fight well with the following tactics:
Sleep. Without quality rest, your mind is too affected by dark, negative moods. Prioritize rest and relaxation without using sleep as an escape or succumbing to insomnia. Practice good sleep hygiene and talk to your doctor if you need help rectifying disturbed sleep cycles.
Eat. A wealth of recent research implores us to do better by our brains and guts nutritionally to help decrease depression. Science supports the idea that whole, nutrient-rich foods, especially Omega-3 fatty acids, help stabilize moods. Immediate reduction of sugary foods, caffeine, and processed items is also important.
Move. Little by little, regain control of your body. Wake it up, build it up, and protect it from depression. Daily aerobic exercise for just 15 minutes a day has been shown to elevate mood and self-esteem. It profoundly improves resiliency and outlook and counteracts the bodily stresses of depression.
Depressive thinking takes up less mental space when youve got places to go and a schedule to keep.
Why Do Depressed People Lie In Bed
Though easier said than done, the times you feel most like slumping on the couch are the moments you should force yourself to take a walk, cook a meal, or call a friend. If you’ve ever been depressed before, do whatever it was that helped you feel better before. Coping strategies that have worked for you in the past are a great place to start. Activities that help you calm down and that raise your spirits are important, even simple things like baking brownies, taking a bath, or listening to upbeat music. Act against the critical inner voice that tells you nothing will help. Remember its only purpose is to keep you from feeling better.
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Healing From Depression The 6 Proven Non
Depression steals people. So far, despite the colossal investment of resources, there is still no reliably effective treatment. What we know for sure is that antidepressants just arent working. According to Dr Stephen Ilardi, respected psychologist, university professor and author of The Depression Cure: The 6-Step Program to Beat Depression Without Drugs, antidepressants only have about a 50% success rate. Out of the people who do find relief, half of them will relapse, taking the actual recovery rate to 25%. Then there are the side effects, such as emotional blunting, weight gain and sexual dysfunction.
When antidepressants fail to deliver, the hopelessness that lies at the heart of depression becomes even more brutal. If we could immunise ourselves and the people we love against depression, wed be lining up. There is no immunisation, but a growing body of research is finding that there are ways to protect ourselves from depression and alleviate any existing symptoms, particularly for mild to moderate depression.
Its about certain lifestyle factors six of them and the difference they can make to each of us, depressed or otherwise, is phenomenal. The claims may sound extravagant, but science is proving them over and over. The evidence is too compelling for us not to take notice.
Seeking Help For Depression
Get help if you’re still feeling down or depressed after a couple of weeks.
Treatments for depression include psychological therapies and antidepressants.
You can refer yourself for psychological therapies like cognitive behavioural therapy or counselling on the NHS. You don’t need a referral from your GP.
You can talk it through with your GP first if you prefer. Your GP can also tell you about antidepressants.
If you start to feel that your life isn’t worth living or about harming yourself, get help straight away.
You can:
- contact Samaritans on 116 123 for 24-hour confidential, non-judgemental emotional support
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How To Cope When Youre Alone
Loneliness and depression go hand in hand. Theres a vicious feedback loop between loneliness and depression, where depression may cause social withdrawal, leading to loneliness and a lack of social connections, which in turn may exacerbate depression, says Greenbaum.
But social connections are crucial for managing depression. Without the support of others, it can be much harder to cope with distress.
So if depression is causing you to withdraw, its important to realize that thats the illness talking. The very best thing you can do when youre going through a low period is be honest with your friends and family so that theyre aware you need extra support right now.
And theres nothing shameful about this! One day, they may need you to do the same for them.
If you dont have a lot of people to go to right now, consider checking out one of the following organizations:
- Letters Against Depression. This site will send you a handwritten letter for absolutely no charge.
- Online therapy. This guide gives the pros and cons of all the common online therapy platforms.
- teen line. This organization gives young people emotional support via a national hotline, community outreach program, and online support.
- The Trevor Project. This is a national organization that provides crisis prevention for LGBTQ youth.
- Crisis Text Line. Anyone in the U.S., Canada, the UK, or Ireland can connect with a crisis counselor 24/7 with a simple text.