What is Depression
Depression is classified as a mood disorder. It may be described as feelings of loss, sadness, or anger that can interfere with a person’s everyday activities.
Also, it is fairly common. The Centers for Disease Control and Prevention or CDC estimated that about 8.1% of American adults whose age ranges from 20 and over had depression in any given 2-week period from 2013-2016.
What are the Treatments for Depression?
1. Exercise
This temporarily boosts feel-good chemicals known as endorphins. Also, it may have long-term benefits for people with depression. Regular exercise seems to encourage the brain in order to rewire itself in positive ways, as per Ian Cook, MD, director of the Depression Research and Clinic Program at UCLA and a psychiatrist.
How much exercise do you really need? You do not need to run marathons in order to get a benefit. Just walking a few times per week can help.
2. Eat Healthy
There is no magic diet that helps in fixing depression. But, it is a good idea to watch what you eat, though. If depression tends to make you overeat, getting control of your eating habits will help you feel better.
Although nothing is definitive, according to Cook there is evidence that foods with omega-3 fatty acids (such as tuna and salmon) and folic acid (such as avocado and spinach) could help ease depression.
3. Consult Your Doctor Before Using Supplements
“There is promising evidence for certain supplements for depression,” as per Cook. Those include folic acid, fish oil, and SAMe.
But, more research needs to be done before we will know for sure. Always consult your doctor before starting any supplement, especially if you are already taking medications.
4. Get Enough Sleep
Depression can make it difficult to get enough sleep, while too little sleep can make depression worse.
So, what can you do? Start by making some lifestyle changes. You should go to bed, and get up at the same time everyday. Try not to nap.
Also, you should take all the distractions out of your bedroom, no computer and no TV. In time, you may find your sleep improving.
5. Get Social Support
The more that you cultivate your social connections, the more protected you are from depression. If you are feeling stuck, do not hesitate to talk to friends, trusted family members, or seek out new connections at a depression support group.
Asking for help is not a sign of weakness and it won’t mean you’re a burden to others. Often, the simple act of just talking to someone face-to-face can be a big help.
6. Stress Reduction
You can make changes in your life in so you can help manage and reduce stress. Too much stress can exacerbate depression, thereby putting you at risk for future depression.
Take the aspects of your life that stresses you out, including unsupportive relationships or work overload, then find ways to minimize their impact.
7. Have Fun
If you are depressed, make time for things you should enjoy. What if nothing seems fun anymore? “That’s just a symptom of depression,” according to Cook. But, you have to keep trying anyway.
You have to work at having fun. Do things such as planning things you used to enjoy, even if they feel like a chore. Keep going to the movies or you should keep going out with friends for dinner.
When you are depressed, you can lose the knack for enjoying life, as per Cook. You have to relearn how to do it. In time, fun things will start to feel fun again.
8. Take Care of Yourself
Also, you can improve symptoms of depression by taking care of yourself. This includes eating a healthy diet, getting plenty of sleep, participating in enjoyable activities and avoiding negative people.
Sometimes depression does not respond to medication. Your doctor may recommend other treatment options if your symptoms does not improve.
These include transcranial magnetic stimulation or electroconvulsive therapy to treat depression and improve your mood.
Related Articles:
- Top 5 Foods You Should Avoid That are Linked with Depression
- Foods that Fight Depression
- Depression: Recognizing the Signs of a Silent Killer
Sources:
Mayoclinic
WebMD
HelpGuide
Healthline