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12 Best ways to BEAT DEPRESSION


What Is Depression?


Depression (major depressive disorder) is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable. Depression causes feelings of sadness and/or a loss of interest in activities once enjoyed. It can lead to a variety of emotional and physical problems and can decrease a person’s ability to function at work and at home.
Depression symptoms can vary from mild to severe and can include:
  • Feeling sad or having a depressed mood
  • Loss of interest or pleasure in activities once enjoyed
  • Changes in appetite — weight loss or gain unrelated to dieting
  • Trouble sleeping or sleeping too much
  • Loss of energy or increased fatigue
  • Increase in purposeless physical activity (e.g., hand-wringing or pacing) or slowed movements and speech (actions observable by others)
  • Feeling worthless or guilty
  • Difficulty thinking, concentrating or making decisions
  • Thoughts of death or suicide

Several factors can play a role in depression:
  • Biochemistry: Differences in certain chemicals in the brain may contribute to symptoms of depression.
  • Genetics: Depression can run in families. For example, if one identical twin has depression, the other has a 70 percent chance of having the illness sometimes in life.
  • Personality: People with low self-esteem, who are easily overwhelmed by stress, or who are generally pessimistic appear to be more likely to experience depression.
  • Environmental factors: Continuous exposure to violence, neglect, abuse or poverty may make some people more vulnerable to depression.

WAYS TO OVERCOME:

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1. Practice Mindfulness:

                         Mindfulness involves focusing on the present moment and is a skill that needs to be practised. More often than not, our brains are full of thoughts and focusing on the present moment seems unnatural for our minds. Practice on engaging your senses in the moment. Focus on touch, taste, sight, sound and smell. Engaging the senses leaves less time for worry.

2. Listen to Upbeat Music:

                     An upbeat tune can change an atmosphere instantly and create a more positive vibe. Listening to upbeat, happy music alters brain chemistry and can improve your mood.

3. Use Touch:

                  Science shows that touch therapies can help some people overcome depression, lower the stress hormone cortisol and increase the feel-good hormone oxytocin. Therapies to consider include acupuncture, acupressure, massage, reiki and reflexology.
4. Include Omega 3 Fatty Acids in Your Diet:
                       Omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. Get omega-3s through walnuts, flaxseed and oily fish like salmon or tuna.

5. Stop the Negative Self Talk

                Depression reinforces self-doubt and feelings of worthlessness. Monitor your inner negative talk and make allowances for this type of thinking by reminding yourself that your thinking is that of a depressed person, not a healthy functioning person. Don’t take your thoughts seriously when you are feeling low.

6. Distract Yourself:

                  Play with a pet or go for a walk. Read a book if you are able to concentrate or finish a puzzle. Do anything that takes your mind off your fears and worries.

7.Use More Light

                 Seasonal Affective Disorder (SAD) is known for causing low mood over the winter months when there is less sunlight. Invest in a sunlamp – a 300-watt bulb within three feet for 20 minutes three times a day can help.

8. Connect with Friends

              This can be one of the hardest things to do when feeling depressed but it is one of the most rewarding activities. Force yourself to go out. Isolating oneself from others may seem a good idea but put a limit on it and then get out there again. This can have a huge positive effect on your mood.

9. Get Enough Sleep

              Sleep and mood are closely connected. Inadequate sleep can cause irritability and stress, while healthy sleep can enhance well-being.No other activity delivers so many benefits with so little effort so aim for between 7.5 and 9 hours sleep per night.

10. Forgive Others

                   When we hold a grudge, we are the ones that feel the anger. The person whom we are angry with is probably merrily going about their business completely oblivious to your feelings. Don’t allow others to have this power over you.

11. Exercise

                 Regular exercise has benefits for helping to overcome depression. Exercise releases endorphins which improve natural immunity and improve mood. Besides lifting your mood, regular exercise offers other health benefits, such as lowering blood pressure, protecting against heart disease, cancer and boosting self-esteem. Experts advise getting half an hour to an hour of moderate exercise, such as brisk walking at least three to four times per week.

12. Don’t give up

                     Depression can make you want to hide away from the world and disappear. It’s okay to take some time out but give yourself a time limit and then do something productive to improve your mood. Depression can be well managed and there can be a wonderful life beyond depression. Hang in there and keep the faith.
Although the above suggestions can be effective, depression that perseveres should be investigated further and seeing a Doctor chat about any symptoms is a step in the right direction.

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