Depression is like flipping a switch and snapping out of it. You can hardly do anything when dealing with depression; whether going to school, socializing with peers, or just getting out of bed. According to statistics, approximately 10% of US adults struggle with depression symptoms every year. This results in family feuds, lower work productivity, and life misery for victims and those around them. If you're depressed, there are some things that you can do to cope with this condition and its symptoms and improve your quality of life. Read ahead the following expert to help improve the symptoms.
Get Some Exercise
Many scientific researches backup exercise as a mild to moderate depression reliever. Exercise can also prevent symptoms associated with depression. Exercise improves cardiovascular health and metabolic health which positively impacts your brain's health. Psychologically and socially, exercise can improve your self esteem and strengthen relationships with friends and family. Examples of great exercises include:
- Running
- Weight lifting
- Practicing yoga
- Practicing Tai Chi
- Regular walks
- Bouncing on a trampoline
Eat Wholesome Diet Often
While there's no specific diet to relieve or prevent depression, maintaining a healthy diet can boost your overall well-being. Foods rich in antioxidants,such as beta-carotene,Vit C and E, smart carbs, protein, selenium, and Omega-3 fatty acids can have a calming effect. Avoid alcohol, refined foods, processed oils, and take caffeine in moderation to avoid amnesia and increased anxiety.
Drink Plenty of Water
Staying hydrated throughout enhances the body's system to function. Inadequate water in the body impedes energy production in your brain and can eventually shut down. This results in mood disorders such as anxiety, fear, insecurity, and irritability.
Dehydration can also cause panic attack triggers, including increased heart rate, headaches, muscle fatigue and weakness, and lightheadedness. Some signs of dehydration that you should look out for include increased hunger, dryness, headache, cramped muscles, bad breath, shallow breathing, and increased heartbeat.
As a general rule, you should at least take eleven and a half cups of water every day. You can add lemon or lime juice if you can't stomach plain water. You can also consider ice water, flavored sparkling water,and iced or herbal teas like chamomile or mint.
Spend Time Outside in Nature
Spending time in nature can greatly influence your mood. It can improve your depressive symptoms especially if you have clinical depression. If you're at work or school, you can take a walk at lunch in a safe forest or at a local park. You can also plan a weekend hike to reconnect with nature and soak in some rays. Nature can improve your mood, reduce stress and anger, improve physical health, boost your confidence and self esteem, help you become more active, and reduce loneliness.
Practice Meditation
While medication alone cannot cure depression symptoms, it can make them more manageable. Depression has feelings of unworthiness and can make you angry at yourself or life in general. With meditation,you can improve awareness around your thoughts and experiences.
Meditation allows you to be attentive to your thoughts and emotions without being judgemental. You don't push away the thoughts, rather, you notice, accept, and let them go. This way, you can end the negative thinking cycles. If you want to start with meditation, get comfortable, close your eyes, take slow,deep breaths, and shift your attention from breathing to your body for a body scan. Repeat the breathing and body scan for as long as you want to understand how each body part feels.
Try Clinical Treatment
Even after doing all of the above, depression might not go away. It can take a lot of patience and time to get the right treatment for depression. Once you've found the right treatment, you can start by booking an extended consultation with your doctor for a lengthy discussion of your symptoms and treatment options. You may be required to fill out a screening questionnaire or run some tests to rule out other conditions.
Depending on the severity of your depression, your doctor can recommend a psychologist, psychiatrist, social worker, or a counselor. Your treatment options can include cognitive behavior therapy, interpersonal therapy, behavior therapy, or mindfulness based cognitive therapy.
Endnote
You can lose the knack for enjoying life when you're dealing with depression. The above tips can help you unlearn and relearn how to love again. Just be patient with your efforts to fight back.
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