There is no person, who didn't feel sad and irritable at some point of the life.
Being fired from the job, divorce with loved one or denting a new car can make you feel extremely depressed for extended period of time.
But sometimes depression becomes a medical diagnosis.
According to the American Psychological Association, more than 15 million American adults suffer from mental issue, called major depressive disorder (clinical depression).
It's something more than feel upset after stressful event.
In major depression people feel extremely hopeless, empty and exhausted for several weeks or more. It appears really difficult to concentrate and cope with causeless irritability.
Individuals try to avoid meeting with friends and family, lose interest to activities and may even think about suicide.
Specialists say that depression is a result of genetic, psychological, environmental and social influences.
The good news is that it's possible to treat and prevent it, using these tips:
#1. Exercise – staying physically active is one of the best ways to cope with depression and many other health troubles. Exercises release mood boosters, called endorphins, in your brain and calm your nervous system.
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#2. Watch what you eat – add more unsaturated fats from olive oil, nuts and seeds, take more whole grains, veggies and fruits. Don't forget about healthy omega-3s that could be found in oily fish. Experts recommend staying off trans fats (processed meats, cakes and other packaged foods) to prevent depression relapses.
#3. Cut down caffeine – minimizing consumption of caffeinated beverages, like soda, energy drinks and coffee, may be helpful for those, who want to fight off depression.
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#4. Try relaxation techniques – stress is a well-known trigger for depression. You can cope with it, using yoga, meditation, deep breathing, progressive muscle relaxation and other special techniques.
#5. Sleep well – it's really necessary to get enough high-quality sleep for all people. Don't use electronic devices before going to bed, perform relaxation techniques and avoid bracing activities in the late evening in order to improve your sleep.
#6. Stay away unpleasant people – each of us has a person, who makes feel uncomfortable, when contacting with him or her. It's worth avoiding meeting with these “toxic” people, especially if they lower your self-esteem.
#7. Manage your chronic issues – having other chronic problems can significantly increase risks of depression. Consult with your doctor to find optimal ways to manage your long-lasting conditions.
#8. Avoid alcohol and drugs – a close link was found between depression and alcohol or drug abuse. So it's better to avoid them in order to decrease risks of depression and other serious consequences.
#9. Try cognitive behavioral therapy – this psychological therapy learns people with depression to determine and cope with negative thoughts, inaccurate beliefs and behavior patterns.
#10. Limit social media time – studies found that raised use of social media can lead to depression, addiction and lower self-esteem.
#11. Maintain optimal weight – the CDC’s data shows that there is a strong correlation between obesity and depression. Excessive weight may contribute to low self-esteem. In addition to this, people with depression are more likely to be overweight or obese than others. Shedding extra pounds can help you maintain not only mental, but also physical well-being.
#12. Read about prescription medications – read the labels on the medicines, you take regularly. Some of them, such as birth control pills, steroids, beta-blockers and anticonvulsants, may cause depression. Your doctor can help you find analogue to cure your health problems without bringing to depression.
#13. Quit nicotine use – smoking can result in high number of health problems, including depression. Quitting taking tobacco is the best thing you can do for your health.
#14. Try to avoid depression triggers – it's not always simple to stay off trigger factors. First of all, you need to recognize things that make you feel bad and then try to limit exposure to them.
#15. Join support groups – speaking with those, who have the same disorder, as you have, may be really helpful. Find support group near you and realize that you're not alone with your problem.
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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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