10 NATURAL STRATEGIES TO FIGHT THE DEPRESSION
The people who are depressed usually feel helpless, even there is not a real reason, as there’s a lot they can do on your own to fight back.
The strategies that can be done are changing of behavior, physical activity, lifestyle, and even the way of thinking.
We will offer you 10 tips that can help you feel better:
Get into a routine.
According to Ian Cook, MD the people who are depressed need a routine. Depression can completely change the structure of your life. Making a proper daily schedule can help you get back on track.
The depressed individuals may feel like they can’t accomplish anything, which makes them feel bad.
In order to push back to the normal life, setting daily goals will be of great help. Goals shouldn’t be so big and be achievable.
When the progress is noticed, can be added more challenging daily goals.
Exercising stimulates feel-good chemicals called endorphins, which also brings benefits on a long-term for the people with depression. Exercises encourage the brain to rewire itself in positive ways, explains Cook.
When it comes to the intensity of exercises, it is not necessary to run marathons, as the walking, a few times a week can help, too.
Healthy eating is also of great importance for your overall feeling. Sometimes depression tends to make you overeat, so you have to control your eating, which will help you feel better.
According to Cook, there’s evidence that foods with omega-3 fatty acids, like salmon and tuna, and folic acid (such as spinach and avocado) could help ease depression.
Get enough sleep
Depression worsens the quality of sleep.
What is recommended to do?
– Make some changes to your lifestyle
– Go to bed and get up at the same time every day
– Avoid napping.
– Take everything that can distract you out of your bedroom (computer, TV, cell phone).
Take on responsibilities
The depressed people are usually pulling back from the life activities and give up their responsibilities at home and at work.
That is a wrong strategy, as staying involved can help you maintain a lifestyle and fight the depression successfully.
In a case when you are not at school or work full-time, then you should think about part-time or some volunteer work.
Avoid negative thoughts
Fighting against depression means working on your mental condition, changing your way of thinking, focusing on positive things.
Using logic as a natural depression treatment works always good when you’re feeling terrible about yourself. In such condition, you might feel that everyone hates you or some other negative thoughts about yourself, but that isn’t true.
It is not easy to control, but after a hard try you can beat back those negative thoughts before they get out of control.
Check with your doctor before using supplements.
Many people use certain supplements for depression, which according to the evidence can help. Here are included fish oil, folic acid, and SAMe. As they are not confirmed by many research done, their use should be checked with doctors, which is especially important if you’re already taking medications.
Do something new
Depression will usually put you in a rut, which can be beaten by pushing yourself to do something different, do some reading, visit museum, volunteer at a kitchen, do something which will defocus you from the problems you are facing.
By challenging yourselves to do something different, you are doing chemical changes in the brain. This trying to do something new stimulate the levels of dopamine in your brain, which is linked with learning, pleasure, and enjoyment.
Try to have fun
When you are depressed, reserve your time for things you enjoy. If you don’t find anything interesting (fun) for you, it is because of the depression, so you should keep trying to do it anyway.
Working and having fun is the best formula for fighting the depression. You can simply repeat the things you used to enjoy, so keep going to the movies, going out with friends for dinner and parties.
In the condition of depression you can lose the ability for enjoying life, but in time, by doing some of the measures mentioned above, fun things really will feel fun again.