Table of contents:
- 1. Be more active
- 2. Eat healthy
- 3. Get enough sleep
- 4. Face your problem
- 5. Do new and fun things with the people closest to you
Depression is the most common mental disorder. The World Health Organization (WHO) estimates that around 350 million people suffer from depression worldwide. Depression is characterized by feelings of low self-esteem, extreme sadness which can lead to loss of appetite and enthusiasm for daily activities. It is important to see a doctor to help you identify the problem and find the best treatment options for you. Usually, combined with drug therapy, the doctor will recommend lifestyle and behavior changes. Here are some tips for dealing with depression:
1. Be more active
Some forms of exercise can help improve your mood. Walking for 30 minutes every day can get you in a better mood. There is some evidence to suggest that endorphins, natural chemicals that make you feel good, can be increased by regular exercise. This provides long-term benefits for those who experience frequent depression and encourages the brain to think positively.
2. Eat healthy
It's important to always eat healthily. When you are depressed, you tend to overeat to deal with your emotions, this is often referred to as emotional eating. This can be dangerous if you don't pay attention to what you eat. Binge eating, or eating uncontrollably when you are depressed can lead to other health ailments. It is important to choose fruits and vegetables over foods that are high in fat and sugar. Some foods can improve your mood, such as fatty fish that are high in omega-3s. Omega-3s have been shown to change the chemicals in the brain that regulate mood.
3. Get enough sleep
You may find it difficult to sleep when depressed; however, sleeping too little can exacerbate depression. You can start sleeping and wake up at the same time every day, for a long time. Don't take too long naps, or it will be difficult to get back to sleep at night. Staying away from all distractions, such as computers, TV, cellphones before bed, can improve your sleep. Drinking a cup of warm milk or taking a shower before bed is a good idea to reduce depression.
4. Face your problem
Anyone has experienced depression with their respective problems in life, such as job loss, stress at work, getting married soon or events that cause negative thoughts in the long term. The best advice is to challenge your bad mood, fight depression and change the way you think. If you feel bad about yourself, try to control your thoughts and start thinking about the positive things about yourself and the problems you face. Although this technique takes time to practice, it is the best treatment for your depression.
5. Do new and fun things with the people closest to you
If you suffer from depression, even though it feels difficult, try to push yourself to do something fun and different, such as going to the zoo, reading a new book, learning a new language, taking a vacation to a new place, and so on. When you do new things, your brain will also start making changes related to pleasure.
Spending time with family and friends can help you get over depression and improve your mood effectively.
Talk to your doctor or psychiatrist about how to fight your depression. You may need a combination of medication and talk therapy with a healthy lifestyle to control your depression.
