Depression is a common mood disorder that causes persistent sadness. It limits an individual’s ability to carry on with daily activities but is treatable through medical treatments and lifestyle changes. Below is a list of strategies and treatments which help fight depression.
Exercise
Exercises help boost endorphins, which are feel-good chemicals. Regular exercise is an effective way of treating depression symptoms. Individuals going through depressive episodes are advised to exercise more often. A person may start slowly, including swimming once or twice a week or regularly going for short walks. Research indicates that a high percentage of participants who follow a routine exercise experience complete remission of depression symptoms compared to those who fail to exercise. Exercise helps in improving the biomarkers of depression and minimizes associated sleep problems.
Spend Time Outdoors
Studies indicate that nature is an essential boost crucial for mental health. Being outdoors means that an individual is exposed to sunlight, increasing vitamin D and serotonin levels. Individuals who walk in nature have elevated moods compared to those walking in the city environment. Being in nature is more restorative as people in the urban environment have to deal with increased advertising, noise, and traffic which stress the body.
Consider the following when spending time outdoors:
- Hiking
- Gardening
- Socializing outside
- Exercising outdoors
- Schedule outdoor time every week
- Eating in the garden and having a picnic in the park
Learn About Depression
Individuals aware of depression are more empowered to find a treatment that best works for them. A person needs to learn about the causes and symptoms of depression in general. It is also necessary for people to know their symptoms and warning signs to enhance the process of seeking help as early as possible. Know the various causes of depressive episodes to manage or avoid triggers that minimize the chance of future depressive episodes. Educating family members and friends is helpful as loved ones can be supportive by watching out for warning signs when an individual is going through a difficult time.
Eat A Balanced Diet
Food affects mental health and mood, and the body requires various nutrients, including iron and omega-3s, to help fight depression. Eat a nutritious and balanced diet to minimize deficiencies and maintain physical and mental wellbeing.
Most of the calories consumed by an individual should come from:
- Vegetables and fruits
- Lean proteins including legumes, fish, eggs, and lean meats
- Whole grains including millet, brown rice, whole grain bread
- Sources of healthful fats include avocado, olives, seeds, and nuts.
See A Doctor
See a doctor for treatment and diagnosis of depression. A doctor provides guidance, support, and medical treatment options. The healthcare professional may recommend psychotherapy or prescribe medication depending on the person’s wishes and symptoms. Individuals experiencing severe depression are advised to seek medical treatment as soon as possible, while those with suicidal thoughts are advised to call 911 to request help.
Try Psychotherapy
Talk therapy is a highly effective option for handling depression. Various therapies help people.
- To deal with a crisis
- To set goals
- To find coping strategies
- To replace negative thoughts with constructive ones
- To learn problem-solving techniques
Neurofeedback Denver CO-based therapists usually prescribe cognitive behavioral therapy (CBT) for depression as research suggests it is an effective alternative to medication in several cases. Other treatments that help individuals with depression include psychodynamic and interpersonal therapy.
Depression is a mood disorder that is treatable through either coping strategies, talk therapy, lifestyle changes, or medications. A combination of such methods for most people is necessary. If symptoms persist for more than two weeks, visit a doctor who diagnoses the condition and recommends a treatment plan.